welcome guys in this post we’re gonna go over the muscle-building program overview. For more muscle building tips and techniques click here.
Bodybuilding vs Powerlifting
the goal of each is different, Powerlifting focuses on getting strong on just a few lifts.
Wen bodybuilding your still trying to get stronger but there are more flexability and variety.
Your rep ranges will be different and you’ll have more exercise variety.
When it comes to bodybuilding we plan ahead and we aren’t just going tot he gym to get hot, sweaty and tired. The goal is to put on muscle.
That might be the biggest difference between the two.
There are an actual objective and goal.
Building muscle can be more subjective than powerlifting. When bodybuilders compete they are being judged but the judges may have different tastes or whatever.
With powerlifting, it’s strictly by the numbers. Can you lift the weight or not?
So it’s more basic whereas with bodybuilding it’s more about aesthetics.
Let’s talk about how to build muscle.
How to Build Muscle Faster than EVER!
Building muscle is a slow process. it can take weeks and months just to add on a couple of pounds of lean muscle mass.
and even though there’s no way around the hard work and putting in the time there are proven ways that you can speed up progress.
so today we’ll be going over some of the best ways to do just that.
reminder: these tips are for naturals. athletics that use steroids will see an increase as well. but these are mainly for the natural bodybuilder because that’s where the research focuses.
These tips guarantee faster results so put your seat pull on and let’s get started.
frequency, intensity, and volume
frequency refers to the number of days per week you work for the same muscle groups. so if you only work each muscle in your body once a week you’ll have a lower training frequency than someone working each muscle twice a week.
with training volume, we are referring to a combination of the total amount of sets and reps you perform for each muscle group.
intensity refers to the weight load you are using. you can think of the total amount of work you are performing as frequency x reps x sets x weight load
studies show that if you want to build more muscle you want to work on increasing the total amount of work performed over time as we adapt.
one study compared the effects of working muscle groups one day per week using a split body routine vs three days per week using a total body routine.
the total body routine three times a week had a significant advantage over the split training routine targeting each muscle group once a week.
those in the 3x per week group experienced a 60% increase in quad thickness as well as much greater increases in forearm size and strength when compared to the other group.
now, this does not mean that split training is worse than full-body training because there are ways you could perform split training more than just once per week.
also, frequency has to balance out with the volume and intensity because when you train at a really high volume or when you lift really heavy weights your muscles need more time to recover and they don’t need as high of a training frequency.
but the study does show thought that when everything else is equal a higher training frequency will provide faster results. with the volume we can increase either reps or sets and just increasing one of the two can lead to greater muscle growth.
for example, one study compared the effects of using either one set, three sets or six sets per exercise. and it found that doing at least 2-3 sets per exercise was associated with 30% greater strength gains.
also, multiple sets were associated with greater hypertrophy than the less number of sets. this proves that increasing the number of sets performed can lead to more muscle growth but again we cant increase frequency sets, reps and weight load all at the same time. they have to balance out.
so the bottom line is: play with switching up the variables to achieve faster muscle gain.