We’ve all looked at posters of famous bodybuilders and wondered what their secret was and how they got so huge! We all want to know what the secrets are to building massive muscle mass. In reality there is no secret training routine, everyone is different, and what might work for some might not work for others. Below we’ve listed some ESSENTIAL tips to follow in your pursuit to a bodybuilders physique.
We know back in the day Arnie used to train for hours on end to build his impressive physique, however times have changed, research has shown training for extended periods of time does not actually help you build more muscle at all. In fact after 45 minutes your testosterone levels begin to decline while your cortisol levels begin to rise.
But why is this bad? Basically testosterone builds muscle and burns fat while cortisol destroys muscle and stores fat. Therefore, a situation where your cortisol rises and your testosterone declines will have the exact opposite effect of what you are looking to accomplish.
For many years there have been debates over which training style works best, the perfect number of sets, number of reps, training loads etc. In reality, a combination of both training styles provides you with the best gains. To really make the most out of your muscle building routine you should alternate periods of high volume with periods of high-intensity training.
Benefits of High Volume Training
High volume training is so effective as it pushes your body to the limits and forces it to adapt through hypertrophy (increase in size of the muscle cell through an increase in intracellular nutrients)
Benefits of High Intensity Training
High intensity lower set/lower rep training on the other hand will allow the body to recover from the high volume training and in turn allow for new muscle strength and growth to occur.
Remember balance is key. Alternate your training!
Your body adapts to different training routines and styles very quickly, the more advanced you are the quicker this adaptation happens. In order to achieve consistent results in terms of muscle building you need to vary your workouts, and prevent your body from adapting to them. One of the best ways to do this is to vary your workouts and cycle the exercises used in the training routines. As a rule of thumb you should aim to mix up your routine every 3-4 weeks. If you nail this you could see yourself achieving consistent gains in both muscle and strength. Obviously over time you will begin to plateau as you reach your physical peak, however this method will give you the best opportunity to reach your peak.
These days the internet/social medial platforms are full of over complicated unnecessary and often dangerous exercises. To really get the most out of your training just keep it simple, you don’t need to reinvent the wheel with your training routine!
Speed lifts (e.g., box squats, speed deads & speed bench) are essential to increasing strength, acceleration and power.
One of the main reasons we go to the gym is to build muscle mass. The first year we start training we make insane progress, then all of a sudden we hit a brick wall and all progress begins to plateau.