Bodybuilders Blueprint On How To Train For MASS
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Date: 2022-04-22
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Comments and reviews: 10
Trevor
Your right about mass - isolation, volume pump.
What a lot of people don-t understand is there are 3 ways to build a muscle.
1)Mass - -Stress- the muscle with isolation, pump, volume. Flood the muscle with blood, oxygen, nutrients, etc. This is your shortcut to size. (8-12 rep range)
2)Density - -tension- the muscle by slowing the reps, time under tension, range of motion. This is how your muscles get harder, more solid. (5-7 rep range)
3)Strength --trauma- your muscles into growth by creating micro-tears, overall recruitment, Central nervous system overload. This is where compound movements make huge ground. This is your route to PR-s and numbers and overall strength.
(3-5 rep range)
Train the first two methods (mass and density) back and forth for 6-9 weeks. Then go to a 4 week -fight phase. - This is what you -train- for. This is now the strength -performance- phase.
This is how you build lasting Muscle.
Come back after 10-12 weeks and tell me where you made gains.
reply
Your right about mass - isolation, volume pump.
What a lot of people don-t understand is there are 3 ways to build a muscle.
1)Mass - -Stress- the muscle with isolation, pump, volume. Flood the muscle with blood, oxygen, nutrients, etc. This is your shortcut to size. (8-12 rep range)
2)Density - -tension- the muscle by slowing the reps, time under tension, range of motion. This is how your muscles get harder, more solid. (5-7 rep range)
3)Strength --trauma- your muscles into growth by creating micro-tears, overall recruitment, Central nervous system overload. This is where compound movements make huge ground. This is your route to PR-s and numbers and overall strength.
(3-5 rep range)
Train the first two methods (mass and density) back and forth for 6-9 weeks. Then go to a 4 week -fight phase. - This is what you -train- for. This is now the strength -performance- phase.
This is how you build lasting Muscle.
Come back after 10-12 weeks and tell me where you made gains.
reply
Code
THOUGHTS/RESPONSES ARE ENCOURAGED: I have a theory why compound movements may not be as effective for growth. While performing a compound movement, you only bring the main muscle to failure while still putting energy into other muscles. For example, if a compound movement is mostly quads and only works the glutes a little bit, then you are never bringing the glutes to failure since the quads would give out beforehand, and you aren't even putting all your energy into the quads which means you aren't putting max effort onto quads possibly leading to less quad growth as well as the fact that the glutes didn't even make ti to failure leading to less growth. But with isolation, you are able to bring whatever muscle you are working to failure.
reply
THOUGHTS/RESPONSES ARE ENCOURAGED: I have a theory why compound movements may not be as effective for growth. While performing a compound movement, you only bring the main muscle to failure while still putting energy into other muscles. For example, if a compound movement is mostly quads and only works the glutes a little bit, then you are never bringing the glutes to failure since the quads would give out beforehand, and you aren't even putting all your energy into the quads which means you aren't putting max effort onto quads possibly leading to less quad growth as well as the fact that the glutes didn't even make ti to failure leading to less growth. But with isolation, you are able to bring whatever muscle you are working to failure.
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Tracy
when i started just 5 years ago I followed the compound movement ideal and prioritized that. 2 years on yes I got a bit stronger but did not get the look i was going for. Not only that too much damaged body issues prevented me from optimal performance. Then I stumbled upon this guy. Even though I'm still carrying too much body fat I'm seeing muscles! Between Ryan's approach to isolation and making thing work to your own body type, and atheenx for more corrective physio style work i've made more progress in the last year than ever before. I'm hoping once I've strengthened the individual muscles I can go back to more compound exercises and finally do them properly.
reply
when i started just 5 years ago I followed the compound movement ideal and prioritized that. 2 years on yes I got a bit stronger but did not get the look i was going for. Not only that too much damaged body issues prevented me from optimal performance. Then I stumbled upon this guy. Even though I'm still carrying too much body fat I'm seeing muscles! Between Ryan's approach to isolation and making thing work to your own body type, and atheenx for more corrective physio style work i've made more progress in the last year than ever before. I'm hoping once I've strengthened the individual muscles I can go back to more compound exercises and finally do them properly.
reply
canihazburgers
I think some people here are missing the point of what Ryan is saying. For example, instead of just doing typical back squat for legs, followed by a few real isolation moves such as leg extensions and ham curls, in his view its better to do more targeted compound movements, which in a way are more isolated in there approach. For example, split the legs into the individual muscles by doing heavy hack squats for quads, followed by higher rep leg presses, then stiff leg dead for hams, followed by barbell glute raises. Calves to finish. Then after all that, you could be insane and do back squats, but why not! Talk about pre-exhaustion!
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I think some people here are missing the point of what Ryan is saying. For example, instead of just doing typical back squat for legs, followed by a few real isolation moves such as leg extensions and ham curls, in his view its better to do more targeted compound movements, which in a way are more isolated in there approach. For example, split the legs into the individual muscles by doing heavy hack squats for quads, followed by higher rep leg presses, then stiff leg dead for hams, followed by barbell glute raises. Calves to finish. Then after all that, you could be insane and do back squats, but why not! Talk about pre-exhaustion!
reply
Look
Basically the best way to put this into practice is to get any hypertrophy work out, muscle and fitness has a great selection of bro splits, push pull legs, upper lower etc and flip it. Everyone of them start out with the compound lifts and the reasoning is because you will be able to lift your heaviest when fresh. Now this is true but that the same time that doesn-t means you will get the most muscle fatigue as the workout progresses. So on a back day do your lat pull downs, standing pull downs, straight arm pull downs, cable rows and then finish with a barbell or dumbbell row. By the end of the workout your back will be screaming.
reply
Basically the best way to put this into practice is to get any hypertrophy work out, muscle and fitness has a great selection of bro splits, push pull legs, upper lower etc and flip it. Everyone of them start out with the compound lifts and the reasoning is because you will be able to lift your heaviest when fresh. Now this is true but that the same time that doesn-t means you will get the most muscle fatigue as the workout progresses. So on a back day do your lat pull downs, standing pull downs, straight arm pull downs, cable rows and then finish with a barbell or dumbbell row. By the end of the workout your back will be screaming.
reply
Andy
been doing mainly compound programs for a while, and i did splits. upper/lower. and so on. I got stronger, but at a certain point i started hating going to the gym. the focus on alwyas going just a bit heavier on these exercises made me feel less connection to my muscles every time i hit the gym. i was starting to move the weight with worse for every time and it didnt really feel like i got a workout at all.
when i started doing a classic bro split, less compund exercises and more focus on actually feeling it in my muscles with less weight and more reps, i could see and feel results instantly.
now im not bored anymore.
reply
been doing mainly compound programs for a while, and i did splits. upper/lower. and so on. I got stronger, but at a certain point i started hating going to the gym. the focus on alwyas going just a bit heavier on these exercises made me feel less connection to my muscles every time i hit the gym. i was starting to move the weight with worse for every time and it didnt really feel like i got a workout at all.
when i started doing a classic bro split, less compund exercises and more focus on actually feeling it in my muscles with less weight and more reps, i could see and feel results instantly.
now im not bored anymore.
reply
Jim
my number #1 thing for size is: don't over train. keep volume very low and intensity very high. intensity is the key for muscle growth, not volume. the only people who say -high volume- works best, are those guys that don't have the fortitude to a set to failure. so they need many sets, what a good set to failure can attain in just one set. so guys pump away doing endless amounts of sets. yet one of the biggest pro bodybuilders of all time, only did 3 sets per muscle group. 1 set per exercise to failure. not counting warmups. dorian yates.
reply
my number #1 thing for size is: don't over train. keep volume very low and intensity very high. intensity is the key for muscle growth, not volume. the only people who say -high volume- works best, are those guys that don't have the fortitude to a set to failure. so they need many sets, what a good set to failure can attain in just one set. so guys pump away doing endless amounts of sets. yet one of the biggest pro bodybuilders of all time, only did 3 sets per muscle group. 1 set per exercise to failure. not counting warmups. dorian yates.
reply
La
So you think Mike Mentzer and all his HIT research is -wrong-?
My suggestion for the new Ryan Humiston series: .
Do a video AND/OR something like an experiment with a few months where you follow Arthur Jones's/Mike Mentzer's and even on into Dorian Yates's versions of the HIT philosophy and programs.
And as someone with a masters degree in Linguistics, you'd think I'd be able to type proper noun possesives where the proper nouns (names) end in -s- without questioning myself.
The end.
reply
So you think Mike Mentzer and all his HIT research is -wrong-?
My suggestion for the new Ryan Humiston series: .
Do a video AND/OR something like an experiment with a few months where you follow Arthur Jones's/Mike Mentzer's and even on into Dorian Yates's versions of the HIT philosophy and programs.
And as someone with a masters degree in Linguistics, you'd think I'd be able to type proper noun possesives where the proper nouns (names) end in -s- without questioning myself.
The end.
reply
Tshepo
No cap this man changed my life, my arms never really grew for like 2 years after I started training. And I did everything mainstream said, heavy compound sets, supersets, slow eccentrics, I dont know how many programs I followed for months only to get stronger but not get that mass. Eventually I started focusing on isolation work and getting in atleast 20 reps per set (which mainstream always told me was for endurance) like Ryan suggests and boom the rest is history
reply
No cap this man changed my life, my arms never really grew for like 2 years after I started training. And I did everything mainstream said, heavy compound sets, supersets, slow eccentrics, I dont know how many programs I followed for months only to get stronger but not get that mass. Eventually I started focusing on isolation work and getting in atleast 20 reps per set (which mainstream always told me was for endurance) like Ryan suggests and boom the rest is history
reply
Ola
Starting with isolation work?
Nah, I-m good thank you. But every workout doesnt have to compound movements. If It does though, I want to have the energy for them.
Its like cardio. Dont do it before you lift weights Cause then you are gonna have no energy for the work you wanna do. If I deadlift, that-s the focus. After that, isolation exercises are all bonus. The other way around, if not for anything else, I feel the injury risk goes up
reply
Starting with isolation work?
Nah, I-m good thank you. But every workout doesnt have to compound movements. If It does though, I want to have the energy for them.
Its like cardio. Dont do it before you lift weights Cause then you are gonna have no energy for the work you wanna do. If I deadlift, that-s the focus. After that, isolation exercises are all bonus. The other way around, if not for anything else, I feel the injury risk goes up
reply
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