Your High Volume Training Plan For Muscle Growth Faster! Make Progress With The Best Plan.

Your High Volume Training Plan For Muscle Growth Faster! Make Progress With The Best Plan.

You don’t make progress if you don’t make a plan. We need to plan for muscle growth.

Now the two main principals to a successful training program or plan is specificity and progressive overload. Specificity is having a specific goal that you are tailoring your plan to achieve. In this case muscle growth, not strength, or speed and power. You might achieve greater strength and more power, but that is not the main goal. Those are merely side effects.
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Your High Volume Training Plan For Muscle Growth Faster!

The second thing is progressive overload, people tend to go wrong here too for a couple of reasons. In order for progressive overload to work we need to increase the stress on our muscles as they adapt to the the current training stress we have them under. Virtually every way we do this involves increasing the volume with maybe the exception of shortening our rest periods.

Now before we go into how people tend to go wrong with progressive overload let’s firmly establish what volume is. Volume is the total amount of weight moved in a given workout or training week. For this example we are going to focus on the workout. To find out what are training volume is we times the number of sets with the number of reps with the amount of weight lifted which equals total volume. The weight lifted is often referred to as the intensity or percentage of one rep max.

Now I don’t care about % of one rep max, if your a powerlifter preparing for a competition it is very important, but when it comes to muscle growth, all your muscles recognize is the intensity of the effort. Which is why I always go to failure or very near to failure on the last set of each exercise as I use this information to set up the reps for the previous sets.

Now here is how we tend to go wrong with progressive overload. It starts simple enough we know as we get stronger we need to add weight to the bar. Then we hit a sticking point. And we can’t seem to get passed it so we decide to increase the weight and drop the reps a bit and work are way back up. Sometimes this does work, but it is better if we make it part of a plan.

As we increase the weight and reduce the reps our total training volume goes down. We can compensate for this by adding additional sets in, but at some point the workout just becomes too long and we start to run the risk of injury or over training.

This is where periodization comes in, but not linear periodization. I like to call it circular periodization, because as a body recomposition guy I want to be in a constant state of building muscle.

With linear periodization you are training towards a peak or a competition. Like a powerlifting meet and it works well for that. In each period or cycle, the weight lifted is increased and the sets and reps are reduced, until, just in time for the competition, where you are lifting your new one rep max.

The goal of this type of periodization is achieving a new one rep max not building muscle mass. Any new muscle built will be a side effect of the strength gained.

With linear periodization we start with a foundation training block of hypertrophy then every training block or period after that moves farther and farther away from this base.

When it comes to muscle growth we want to start our foundation in strength and move towards greater volume and hypertrophy. This is called reverse periodization.

Now I’m going to set up each training block as 4 weeks, because we don’t have a specific competition or end date we are just continuously in this cycle of building muscle. If we are having particularly good success with one training block we can extend it a week or two before moving into the next one or if we are finding we are struggling we can take a deload week and then move on.

In this first strength block you keep your reps between 6 to 8 and I usually program 3 or 4 sets per exercise.

In the next block you increase the volume to 8 to 10 reps still pushing that last rep of each set right to failure. You do that in every training block. So the weight might go down but the volume goes up and the intensity remains the same.

We have 2 more training blocks after this the next training block is 10 to 12 reps and the last one is 12 to 15.

The last training block is where we would do our drop sets, supersets and any other high intensity moves we might have up our sleeves.... in our pockets.

The next block we do before repeating this cycle is where we take a look at any muscle weakness or imbalances we may have for example if we have trouble locking out on our bench press then we have a weakness in our triceps. So we give these areas extra focus for a few weeks then repeat the cycle. Stronger and with more muscle than before.