If you ask the majority of people out there that train what they want to achieve by being in the gym i almost guarantee most of them will say they want to be strong but also look jacked. Why do some people just get strong and not grow as well? Why do some people get jacked but are super weak? Today i am going to discuss 9 rules that you can incorporate in your training to make sure that you are on the path to a strong and jacked physique. If you guys get something out of this article all i ask is that you click those share buttons. Thanks! Enjoy the blog as its a long one this week!
Lets First Get Some Facts Straight
The quote "a bigger muscle is always a stronger muscle" is correct. A bigger muscle belly will always have the capacity for more strength.
The quote "a stronger muscle is always a bigger muscle" is false. Look at some powerlifters that don't do much hypertrophy training and you will see what i mean. why is this?
part of it deals with the 3 different types of muscle fibers- you have 3 different types of muscle fibers;
• Type I
• Type IIA
• Type IIB
• Type I - is slow twitch oxidative - low force/power/speed production and high endurance
• Type IIA - are fast twitch oxidative - high force/power/speed production and low endurance
• Type IIB - are fast twitch glycolytic - Falls in between Type I and IIA.
So in theory
As you can see bodybuilding and powerlifting really all deal with Type IIA. We want to activate fast twitch muscle fibers in our training to produce size and strength gains. Those terms are not important to remember but what muscle fibers support what energy system is sorta important to know.
Lets Look Back In History
So before we get into the rules i want to first take you back in time to the great old fashion days of classic bodybuilding. If we take a look at some of the most jacked people in history your also going to notice they were strong as well! They obviously did something right so why not learn from them. Franco Columbu is a great example of this, he was jacked, lean and also had a;
- 525lb bench press
- 655lb squat
- 750lb deadlift
ALL COMPETITION LIFTS
Those numbers are ridiculous He was only 185lbs when he did those too! That should really say something about how we should train to hit our goals of strength and size.
Routines Back Then
You will notice that if you look back at old classic bodybuilding routines that they all have certain things in common they all;
- High frequency and at times higher volume
- Alternated Strength and Hypertrophy
- Huge Focus on The Big 3 (at least in the beginning)
- Remaining energy goes to Fluff and Pump work
Right now the most popular way to train is Daily Undulating Periodization and for a good reason! Layne Nortons' PH3 and my very own SHDUPA program both use DUP in the programming and simply put it works! But lets break that down. All DUP really is is doing the same or variations of a lift with different intensity's and volumes different days of the week. Then overtime the goal is to push volume higher. This is actually the same way that the old classics trained. They just did not call it DUP yet because there was no scientific name for it yet. For example a DUP split may look like;
Mon- Squat, Bench, Dead (Light Day)
Wed- Squat, Bench, Dead (Medium Day)
Friday- Squat, Bench, Dead (Heavy Day)
the reps might look like- Mondays are 7's, Wednesdays are 5, and Fridays are 3's.
So your hitting the same movement 3 times a week just varying the intensities and reps on different days. Well now lets put the most famous classic split that was used over and over in the golden days;
Monday- Chest Back (Heavy)
Tuesday- Lower (Heavy)
Wednesday- Shoulders Arms (Heavy)
Thursday- Chest Back (Light)
Friday- Lower (Light)
Saturday- Shoulders & Arms (Light)
Sunday - Rest
Now while the split looks different the approach is somewhat the same. There was a reason the strongest and most jacked people in history looked the way they did. Now I'm not saying that we should just drop our methods and do what the classic greats did because everyone is different and different approaches work better for different people. All I'm trying to say is we can defiantly learn something from the way they approached the strength and size game.
What If I Don't Want Strength Gains and Just Want SIze Gains?
Well may i ask why? Actually let me ask you another question, say for example in your training you are just training in a regular body part split or even an upper lower split and your only training in the 8-12 rep range. Ok so what happens when you no longer can up your weight in the 8-12 rep sets? If you don't lift more overtime or increase volume your progress is just going to stall. The Fix? Introduce days where you are hitting 1-5 reps. By doing this you build strength so when you go back into your hypertrophy training or phases of training your able to lift more than if you would have just stayed with your higher rep sets. Also there is no science showing this but i noticed once i started lifting heavier my muscle density went up 10 fold and i just felt more solid than when i used to train only in "hypertrophy rep ranges". As I'm going to go into below though in more detail you will see how that rep ranges associated with growth and strength are often misunderstood.
9 Rules To Achieve Strength and Size
1. All Rep Ranges Are Important
So to restate what i said above you have to value every rep range there is out there. 1-10 reps and possibly some even higher when doing Blood Flow Restriction Training should all be used. Now the old myths were that 1-5 reps were for strength, and 6-12 are for hypertrophy. Well recent studies done by Schoenfeld BJ1, Ratamess NA, Peterson MD, Contreras B, Sonmez GT, Alvar BA. http://www.ncbi.nlm.nih.gov/pubmed/24714538
have actually showed that while rep ranges are still important the major factor to size and strength is the overall equating for volume (Reps X Sets X Weight Lifted) so for example;
5x5 with 200lbs = 5,000lbs of total volume
lets say that day you just don't feel like lifting that heavy, then you can equate for volume by doing 4x8 with 170lbs = 5,440lbs of total volume.
So its not right on but as you can see its close. This is a useful tool for when you don't feel like lifting as heavy. Another way to approach it is if you have more time you could simply do a;
12x2 with 200lbs = 5,000lbs of total volume, one of those sets you would have to get 3 reps to make it the same exact volume but with that approach while 12 sets will take a lot longer it will allow you too maintain and build more strength when trying to get stronger in a block.
"So Shawn why would you not lift lighter weight all the time then to equate for total volume? I mean your workouts would be shorter and you wouldn't have to lift as heavy and get the same result?" Well actually not totally true. If your goal was only size not strength then yes you could equate for volume by using a lighter weight for more reps instead of lower reps but to achieve strength you have to have times of being in that 1-5 intensity rep range. You can't get the same amount of strength from 8-10 reps as you can with playing in the lower rep ranges sometimes as well as higher rep ranges some days. This is why i love DUP because somedays it has you lifting lighter and more reps and somedays you lift real heavy in the 1-5 rep ranges. By including all the rep ranges you then are able to put your body through enough stress and muscle breakdown for growth and also increase strength as well because your playing in those low rep ranges as well. A successful program will have both.
A Simple way to set up a training week to include size and strength training would be;
Monday- Upper Light Day (Bench 70%) (4x9)
Tuesday- Lower Light Day (Squat and deadlift 70%) (4x9)
Wednesday- Rest
Thursday- Upper Heavy Day (Bench 80%) (5x5)
Friday- Lower Heavy Day (Squat and Deadlift 80%) 5x5
Saturday- Rest
Sunday- Rest
There are many approaches to utilize DUP thats just one of millions.
But as you can see in that split you are able to achieve the benefits of higher rep ranges as well as lower. Which is the perfect recipe for strength and size. If you want a custom program check out my services as i offer custom programming where i do all the math for you ;)
2. All Intensities from 70% and Up Are Important
So when i say intensity i am referring to the amount of weight your lifting. While just trying to gain size technically speaking you could only train in 70-75% of your One rep max and you would actually be able to grow just fine but like i mentioned above if your wanting to get strong and maximize your long term muscle building as well then you need to have times where you are also pushing your limits in the 80-90% range. Having a structured program where it utilizes different intensities are a very important aspect of gaining size and getting stronger.
3. Focus On The Big 3 First
As mentioned above i talked about how the old classic bodybuilders always focused on the Big 3 and gave them the majority of their efforts and then after they had accomplished the main lift then they did the extra pump and fluff and accessories. Many people don't understand this but Arnold even explained this in his encyclopedia that he started with the Big 3 lifts to build a base and then once a base was accomplished he then had muscle to build onto. The squat, bench and deadlift are the 3 lifts that build the frame/foundation for the muscle your going to add as well as the skill sets you need to be able to lift heavy. It took me the longest time to understand this. If i would have started my journey with the big 3 instead of starting with just bodybuilding i would be so much bigger and stronger. But i had no clue back then and i ended up doing things backward. Ive been doing the big 3 for about 4 years now so I'm slowing making up what i lost but I'm putting this on here hoping i can help the young lifters out there not do what i did.
If your in your in the age group of 15-30 years old focus on the big 3 and build those up. A person that is able to squat 500lbs will always be bigger than someone that only squats 225- remember that.
If your wondering on how to go about building a training day where you are utilizing the big 3 then don't worry i have a plan of attack right here;
Day 1
- Bench 5x5
- Bent Over Rows 4x8
- Incline DB Press 4x8
- Side Laterals 3x12
- Face Pulls 3x12
- Curls
- Tricep Ext
Day 2
- Squat 5x5
- Straight Leg Deadlift 3x8
- Leg Curls 3x10
- Leg Ext. 3x10
- Calf Raise 3x15
Day 3
- Deadlift 5x5
- Reverse Grip Row 3x8
- Overhead Press 3x8
- Cable Flys 3x15
- Cable Pull Over 3x15
- Face Pulls 3x15
- Curls
- Tricep Ext.
So thats one method out of millions you could use if your just starting off. Each week focus on adding 5-10 pounds on the 5x5 till you come to a point where you can’t add anymore then instead of a 5x5 do 6x4 and progress like that. If you want a complete program utilizing this method make sure and check out SHDUPA, its how i added over 100lbs to my total and its a program i can’t recommend enough.
Also another way you could utilize teh big 3 is if your just starting off would be use a Push, Legs, Pull Split. So you could do.
Day One
Push Day
- Bench Main Movement
- Pushing Movement Accessories
Day 2
Legs
- Squat Main Movement
- Lower Accessories
Day 3
Pull Day
- Deadlift Main Movement
- Pulling Movement Accessories
I used that split for months when i just started out and it was a great way to learn and improve on the main movements.
4. Then Do Your Fluff Work
So once the main work is accomplished for the day then you want to focus on some hypertrophy stuff if size is also a goal of yours. I like to pick movements that accessorize the main lifts and i like to stay within the 6-8 reps for barbell moves like rows, curls, overhead press ext. But for dumbbell and cable movements i then like to stay in the 10-12 rep range. I like to pick usually 1 or 2 accessory movements with the barbell after the main movement then i will pick 3, 4 or 5 exercises with dumbbells and or cables and finish the routine out with 3-4 sets of each exercise.
So to finalize this is what a workout for strength and size would look like;
10-15 min dynamic warm up
___________
30 min to 45 min on your Big 3 movement (training in a 1-5 rep range)
__________
15-20 min on your 1 or 2 barbell assistance movement (training in a 6-8 rep range)
__________
15-20 min on your 3-5 db and or cable accessory movements (training in a 8-12 rep range)
__________
5-10 min cool down with some foam rolling
The duration of your training will vary greatly depending on what type of phase you are in with your programming but typically speaking a proper structured routine will be anywhere from 1:15 to 2 hours long. As you get stronger on the big 3 you will need more rest time so don’t be afraid to utilize that, on the big 3 rest as long as you need, on your assistance and accessory work try and keep rest times to around 1 min to 90 seconds- just so your not in the gym for 3 hours.
5. Up Your Frequency Overtime
If your still only training each muscle once a week then you need to look into adding more frequency. Studies have shown Raastad T, Kirketeig, A, Wolf, D, Paulsen G. Powerlifters improved strength and muscular adaptations to a greater extent when equal total training volume was divided into 6 compared to 3 training sessions per week (abstract). Book of abstracts, 17th annual conference of the ECSS, Brugge 4-7 July, 2012. that a muscle after training it is repaired 48 hours after a session so if your only training arms once a week for example then your only really broken down maybe 2 days of 7 so why on earth would you not take advantage of that and train it more frequently? Hitting muscle groups 2-3 times a week is a lot more beneficial because it allows you to hit more volume overtime and remember - more volume equals a bigger and stronger muscle. Now if your still making gains with only hitting things once a week then thats fine but i still would recommend you up it to at least 2 sessions for each muscle a week. So instead of body part splits which i don’t recommend for natural lifters. i would recommend upper/ lower splits. by using upper and lower splits you are able to cram a lot more frequency and volume into a week and spread the overall volume into more days than if you did the one or 2 muscle groups a day. A simple Upper/ Lower Plan for a beginner going to 2 days from each muscle a week could look like;
Monday - Upper Strength
Tuesday- Lower Strength
Wednesday- Rest
Thursday- Upper Hypertrophy
Friday- Lower Hypertrophy
Saturday- Rest
Sunday- Rest
you could even add a weak point training day on one of the rest days as well which can help bring up a lagging body part. The myth that you will overtrain a muscle by training it too often is so broken and false. Technically you can train arms everyday and just be fine if you wanted to. and i bet your arms would be bigger as a result of it ;) Don’t be afraid of frequency if your a natural lifter you need high frequency to make the gains that most people strive for. So yea if your only squatting once a week.... sorry but you gotta up that frequency (appropriately). With all that said tho up your frequency appropriately. If your only squatting once a week don't just jump to 3 times a week. Slowly overtime you can up your frequency. Another thing if your making gains on your current frequency then make gains first on the least amount of volume as possible because eventually you will need to up it to continue to make progress. if your already squatting 5 days a week and than you stall out are you really going to add more days? Keep that in mind before you up your frequency and or volume.
6. Make Sure and Take De-Loads or Tapers every 6-12 weeks
This one is often miss looked and missunderstood and i was guilty of skipping this for the longest time. De-loads and or tapers are a very important part of any program. Simply put a de-load is where you keep intensity high (weight lifted) but decrease overall volume by 50%. As well as cut your training to only 3-4 days that week. Some people say that high volume training does not work for them because when they tried it and then switched back to a low volume approach they actually ran a mini de load and when doing that they were able to actualize the gains of the higher volume block of training. So Why do we taper? Think of the taper like a painting. Weird analogy but since I'm also a graphic designer this one rings with me. So when your painting you get closer and closer to completing it the more you work on it. Sometimes that final stretch at the end is the hardest (same as an overreaching period in training) but once you finish it do you just hang it on a wall and thats it? no of course not, you then frame it or put a protective seal on it to finialize it. This protective seal or frame is the same thing as a taper or de-load. The gains you make in your training blocks you then need to actualize those by running a taper after a hard training block. So In essence a simple training block would look like this;
weeks 1-3 Accumulation of volume
week 5 Mini Taper
weeks 6-8 Volume and Strength Integration
week 9 Mini Taper
weeks 10-12 Overreaching and Intensity Phase
week 13 - Full Taper
then at the end you can test your one rep maxes if you want to as well to see how much progress your making.
Pretty much thats how all your 13 weeks of training should look like, that is called a mesocycle. a 13 week Mesocycle is the perfect amount of time to build strength, size, and then taper to actualize those gains before starting another 13 weeks. My program SHDUPA accomplishes this perfectly. A Sample De-Load Week or taper can be found Here.
7. Utilize Blood Flow Restriction Training
I have seriously discussed this topic several times now so to learn about it look back at my article 8 Ways To Improve Recovery For Training - In that article i explain it and how to use it. But i wanted to add it on here as well because for those of us on the journey to strength and size blood flow restriction is once again a huge help to achieve that. One of the great mechanisms for BFR is that you can focus all your main strength on the main movements of the day and then you can use BFR and sub maximal weights to achieve the same hypertrophy response as you would with heavy training. So for that reason i recommend some of your accessory movements be done with the BFR protocol that i discussed here. Typical speaking the best things to utilize BFR on are - Biceps, Triceps, Hamstrings, Glutes, Quads. Muscles like chest, shoulders and back i have found just to work better training regularly unless you are injured which then you can use it on anything to help get more volume and keep from getting muscle atrophy (muscle loss).
8. Focus On Eating For Strength and Performance
Oh you saw this one coming I'm sure! But i still figured we needed to discuss it. For so long in my journey to size and strength i would train properly but i never gained the strength and size that i should have and it all came down to nutrition. I was still eating for my old physique goals even when my goals had changed. Guess what happened? I stayed the same size and put on very little strength and muscle. Once i decided to eat for performance and not mind some extra body fat i started feeling really good mentally and physically. I started getting bigger, my strength improved weekly, and my performance in the gym sky rocketed! If you can get over the mental aspect of not being so lean and just becoming comfortable with more body fat you will be shocked at how great you feel in and out of the gym. This is a blog for another day as i have a lot to say on that one but i don't want this blog to drag on much longer but i do have more to say on that. Just make sure your following my recommendations in the Quick Start Guide for your nutrition and you will be all set.
9. Take In Enough Protein
The last rule is something to lead off the one before this and i don't see it as often anymore but there are still people out there that i don't believe take in enough protein. Yes 1 gram per pound of bodyweight is fine but don't be afraid to play around with some extra as maybe your like me and just like more meat, thats fine! Don't be afraid to make adjustments for your dietary preferences. For me i have always enjoyed more protein foods so i eat a little more than someone else my size may eat. Feel free to personalize your diet the way you like to eat. But at the very least make sure and get 1 gram per pound. My Quick Start Guide can get you on your way to what you need to know to track your nutrition properly.
Lets Wrap This Up
So if your still with me i hope you guys got something out of todays post, to sum this up
- Utilize all rep ranges
- Utilize various percentages from 70% and up of your one rep max
- Focus on the big 3 first and foremost
- Don't forget your fluff work
- Up your frequency overtime to allow more volume
- De-load or taper every 3-6-12 weeks depending on when you need it
- Utilize BFR in your training to maximize hypertrophy
- Focus on eating for performance and strength and size will follow
- Take in enough protein
There you have it guys! Hopefully with these rules you are able to have more tools in your arsenal for the pursuit of size and strength! My goal with these blogs is not only just provide useful information to use but i also am writing these blogs because this is the info i would have died to known when i first started out. If i can help out only a couple people through these blogs then i have done my job. If you enjoy this all i ask is that you give it a share with the buttons below. Also if you have any certain rules you like to follow for strength and size gains please i want to hear from you in the comments below! Till next week guys...
Stay Strong,
Shawn Fausey
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- Shawn Fausey is the Founder and CEO of Fausey's Fitness. With Over 6 years experience in Bodybuilding, Powerlifting and Nutrition. Shawn offers services of online fitness coaching, programing and consulting. Shawn is also a Graphic Designer and can be reached for graphic services on www.rev-graphics.com
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