This subject is a little off topic to what we usually talk about, but it is a question we often get asked about. Our workouts are not designed to give you muscle growth as such, although some people have experienced some growth.
Without diving into the whole nutrition game because that is a whole other topic to discuss, muscle growth or "hypertrophy" is basically a numbers game. The common misconception is that in order to gain muscle size you have to lift heavy. More often than not when the average gym junkie goes to the gym to lift heavy, they use severely poor technique and recruit all kinds of other non targeted muscles to help with the movement and muscle group they are trying to target. This results in a non effective workout and poor results. Not to mention that it is extremely dangerous.
I am going to give you the formula for muscle growth and this is not commonly known within the general fitness community. This formula will take months of your struggle to gain size and will seem effortless after some practice.
The general rule is that in order to gain muscle size you need to pack as much "volume" into your workout as possible. Volume meaning the total amount of weight lifted. For instance, if you set up on a bench press and push out 10 reps of 60kg for your first set, the effective volume for that set is 600kg (60x10). You then decide to increase the weight to 70kg but you only manage to push out 8 reps, the effective volume for that set is 560kg (70x8). You can see there is a total volume difference of 40kg for that one set. Add this up over your workout and it can add up to 1000's of kgs. Keeping your weight intensity around 60-70% of your maximum will allow you to push out 100% of your volume efforts, and because the intensity is lower, you will recover faster to be able to repeat the process.
Now this doesn't work if you give yourself extended rest periods. for instance, If you pushed out 600kg for the first set then had 2 mins rest, 600kg for the second set then had 3 mins rest, and 600kg for the 3rd set. You will have effectively lifted 1800kg and had 5 mins rest in between. When we divide that out you get (1800/300s) = 6kg per second or 360kg per minute.
Compare that to 600kg for the first set, 1 minute rest, 560kg for the second set, 1 minute rest, 490kg for the third set. You will have effectively lifted 1650kg which is less, but with only 2 minutes rest, divided out the result is (1650/120s) = 13.75kg per second or 825kg per minute. That is a difference of 465kg per minute for that exercise.
If you are lost then i am about to simplify the whole process. Here is the formula you need to follow to gain lean muscle.
Without diving into the whole nutrition game because that is a whole other topic to discuss, muscle growth or "hypertrophy" is basically a numbers game. The common misconception is that in order to gain muscle size you have to lift heavy. More often than not when the average gym junkie goes to the gym to lift heavy, they use severely poor technique and recruit all kinds of other non targeted muscles to help with the movement and muscle group they are trying to target. This results in a non effective workout and poor results. Not to mention that it is extremely dangerous.
I am going to give you the formula for muscle growth and this is not commonly known within the general fitness community. This formula will take months of your struggle to gain size and will seem effortless after some practice.
The general rule is that in order to gain muscle size you need to pack as much "volume" into your workout as possible. Volume meaning the total amount of weight lifted. For instance, if you set up on a bench press and push out 10 reps of 60kg for your first set, the effective volume for that set is 600kg (60x10). You then decide to increase the weight to 70kg but you only manage to push out 8 reps, the effective volume for that set is 560kg (70x8). You can see there is a total volume difference of 40kg for that one set. Add this up over your workout and it can add up to 1000's of kgs. Keeping your weight intensity around 60-70% of your maximum will allow you to push out 100% of your volume efforts, and because the intensity is lower, you will recover faster to be able to repeat the process.
Now this doesn't work if you give yourself extended rest periods. for instance, If you pushed out 600kg for the first set then had 2 mins rest, 600kg for the second set then had 3 mins rest, and 600kg for the 3rd set. You will have effectively lifted 1800kg and had 5 mins rest in between. When we divide that out you get (1800/300s) = 6kg per second or 360kg per minute.
Compare that to 600kg for the first set, 1 minute rest, 560kg for the second set, 1 minute rest, 490kg for the third set. You will have effectively lifted 1650kg which is less, but with only 2 minutes rest, divided out the result is (1650/120s) = 13.75kg per second or 825kg per minute. That is a difference of 465kg per minute for that exercise.
If you are lost then i am about to simplify the whole process. Here is the formula you need to follow to gain lean muscle.
Select a weight that is approx 60-70% of your maximum effort or 1RM (1 Rep Max). For any given exercise use the following process.
(10 reps @ 60-70%) + 1 minute rest + (10 reps @ 60-70%) + 1 minute rest + (10 reps @ 60-70%)
You can use this process for as many sets as you want, as long as it follows the same formula. If you can complete the third set of 10 with ease, your weight is too low. In order to reach the highest volume possible you must be reaching failure in your final set.
(10 reps @ 60-70%) + 1 minute rest + (10 reps @ 60-70%) + 1 minute rest + (10 reps @ 60-70%)
You can use this process for as many sets as you want, as long as it follows the same formula. If you can complete the third set of 10 with ease, your weight is too low. In order to reach the highest volume possible you must be reaching failure in your final set.
Obviously this process involves a fair bit of recording and management, but the rewards are worth the effort. If you'd like a free copy of the spreadsheet I use to track this kind of training please provide your email below and I will forward that to you.
What happens when I can't improve on my volume?
There will come a point where it is near on impossible to increase your volume with this kind of training. You will definitely plateau, usually within about 8-12 weeks of starting this program. In order to keep growing and keep gaining size we need to cycle hypertrophy training with strength training. Strength training purely relies on the weight being lifted. Not the volume being lifted. Strength training should be done at 80-100% of your maximum effort or 1RM. You are allowed to have 3-5 minute breaks between sets to allow your body to recover to almost 100% before starting a new set.
Strength training can be extremely dangerous if not done correctly. It is best you have a professional check your form and exercises before commencinga strength training program.
It is recommended that you cycle your strength training on for about 6-8 weeks before switching back to hypertrophy. It is sometimes a good idea to have a week off to let your body recover 100% after your strength cycle.
For more information or any questions you can contact me via email or find us on facebook
There will come a point where it is near on impossible to increase your volume with this kind of training. You will definitely plateau, usually within about 8-12 weeks of starting this program. In order to keep growing and keep gaining size we need to cycle hypertrophy training with strength training. Strength training purely relies on the weight being lifted. Not the volume being lifted. Strength training should be done at 80-100% of your maximum effort or 1RM. You are allowed to have 3-5 minute breaks between sets to allow your body to recover to almost 100% before starting a new set.
Strength training can be extremely dangerous if not done correctly. It is best you have a professional check your form and exercises before commencinga strength training program.
It is recommended that you cycle your strength training on for about 6-8 weeks before switching back to hypertrophy. It is sometimes a good idea to have a week off to let your body recover 100% after your strength cycle.
For more information or any questions you can contact me via email or find us on facebook