Hit the weights hard! You have received this advice over and over again, it has been drilled into your head. But even after spending hour after hour in the gym, she has little to show for his efforts. What the hell is wrong? “Is my form bad?” you ask. “Am I training hard enough?” “Am I training too hard?”
Unfortunately, this scenario is all too common. To determine what is wrong, we must look at all aspects of our training. How many sets are we doing for each muscle group? What exercises are we using in our training? Are we overtraining? Or could it be that our muscles and central nervous system (CNS) have gotten used to all the training we’ve been doing and now refuse to add an ounce of new muscle to our physique?
The fact is that our bodies are incredibly adept at adapting to the training stimulus we throw at them. This is because our ancestors hunted for food and physically exhausted themselves to survive or they would have starved to death. While training with weights we put our body under similar stress. So it goes without saying that we are bound to reach a sticking point if we train the same way week after week. We have to change things to keep improving. One of the ways to do this is by modifying the intensity of effort and the volume of our training.
If your training is high volume, try increasing the intensity and reducing the number of sets. For example, if your arms routine consists of 15 sets for biceps and triceps, stop all sets 2 reps to failure, reduce sets to 8, and finish all sets 1 rep to failure. Do this for four weeks and then switch things up by finishing all sets to failure using a 2-3 set count per muscle group. This cyclical training changes the intensity of exertion and the volume of training to prevent the body from acclimating to current training demands. The best gains in muscle size and strength will be made in the higher intensity phases due to the greater demands placed on the muscles.
The formula for successful bodybuilding
The formula that is the basis of the strategy in this article states: The higher the intensity of the effort, the lower the volume. As a bodybuilder increases their intensity of exertion through “Train to Failure” or HIT variables, fewer sets are needed to maximize gains and avoid overtraining. On the contrary, the opposite is true, if the intensity is reduced, the volume or the set number should be slightly increased.
Failure to improve when overtraining is not to blame
If you haven’t made the progress you think you should and have determined that overtraining isn’t to blame, there are other reasons for the lack of results you’ve been experiencing. Is it so:
Age (can no longer improve; focus on maintenance or slow regression)
Genetics (reached a peak; can no longer improve in muscle size or strength)
Overadaptation (mental boredom, lack of motivation, physical adaptation to the stimulus) Previous demands (each set performed decreases subsequent training capacity) Insufficient demands (lack of stimulus, i.e. intensity, sets or frequency to elicit a sufficient alarm reaction)
Pay attention to what your body is telling you and keep a set of realistic goals. You may have reached all the muscle size and strength your body is capable of.
Incorrect selection of training routines
Many of us try to follow the routines of top champion bodybuilders because we feel that since they have achieved so much success in the sport training with these routines, we should use them too. The truth of the matter is that many of these routines are not what the bodybuilder is actually using. They appear in articles intended to impress the reader with the bodybuilder and promote his career.
These bodybuilders use enhancement chemicals ie steroids, human growth hormone, insulin and other anabolic drugs. These drugs allow the champion to overtrain regularly because they increase the body’s recovery abilities and cause a positive nitrogen balance, which causes muscles to grow rapidly. Unfortunately, they also lead to many health problems, including heart disease, kidney failure, and cancer, to name a few.
The ideal training routine is one that is designed around the current conditioning, recovery capabilities, and goals of the bodybuilder. Remember to design it around the intensity principle outlined above.
Example of a variable intensity program for arms
Phrase 1
The first phase is similar to what beginner bodybuilders do. The emphasis is on form and learning proper exercise technique rather than heavy, intense training.
Complete the desired exercises using good form, stopping the set two reps before reaching failure (the point where no more reps are possible).
barbell curl-1×10
concentrated curls-1×12
Seated Pull-downs Palms Down-1×12
Standing Triceps Curls-1×12
Standing Tricep Kickbacks-1×12
foot bar dips-1×12
Phase 2
The second phase increases the intensity of the effort by finishing all sets one repetition before failure. We’ll keep the set count at three each.
curl machine-1×10
seated incline curl-1×12
Seated Pull-downs Palms Down – 1×10
Lying Tricep Extensions-1×10
seated overhead triceps extensions-1×12
close grip bench press-1×12
Phase 3
The third phase is where we take all sets to the point of muscular failure. Load the barbell or weight machine with a weight that makes you work your hardest to complete the desired number of reps. Don’t stop when you reach your rep count; try to do more reps. This causes you to overload your muscles and add weight with each workout, which will lead to additional muscle growth. Since we are increasing the intensity level, we will reduce the set volume to two sets for both muscles.
concentrated curls-1×12
Palm Bent Over Barbell Rows-1×10
Forward Angled Cable Tricep Extensions-1×12
Seated Triceps Dips Machine-1×8
Now that I’ve outlined the three phases of this HIT periodization program, start using it in your training by working through each phase for 3 weeks before moving on to the next.
Now hit the iron!