There is no form for mass and definition
Let’s start immediately by saying that the subdivision: program for increasing mass or for muscle definition, physiologically makes little sense. This is because the energy expenditure induced by weight training is not that significant. Losing weight thanks to training on high repetitions, or on the contrary gaining mass with a medium-low range and high loads, is pure utopia.
Weight changes depend exclusively on the daily caloric balance, what we must do with training is to induce maximum protein synthesis which in an energy surplus will turn into new contractile tissue, in an energy deficit it will allow preserving the muscle from catabolism. of fabrics.
Between the form for the mass or for the definition, what changes are the volumes from the training and the intensities reached, but the principles basically remain the same.
How to structure a card for the increase of muscle mass
In the first exercise we will consider a large multi-joint:
- Chest: flat bench
- Back: tractions
- Shoulders: slow forward
- Legs: squat and/or deadlift
On this we will focus on strength / hybrid schemes that can range from an 8 × 3, 6 × 4, 5 × 5, 4 × 6 (all of these combinations have on average 24-25 total reps).
Here we can not fail but we must use loads on average from 80% upwards of our ceiling. The recoveries are from 90 ″ and up.
In the second exercise we always do a complimentary with barbells or dumbbells:
- Chest: dumbbell flat bench, incline bench, dip, etc.
- Back: barbell or dumbbell rowing machine, lat machine, pulley, etc.
- Shoulders: Vertical dumbbell thrusts, chest pulls, side raises, etc.
- Legs: Lunges, straight leg deadlifts, hip thrusts, presses, etc.
Here we will work with 70-80% lower loads and a range that averages from a 3-x8, 3 × 10, 2 × 12 (we are always on 24-30 total repetitions).
Having lower loads we can reach failure, it is advisable to get there at least in the last series. Recoveries between 60-90 ″.
In the third exercise, we will do some finishing exercises, we will use high-intensity techniques and we will work with low loads and high repetitions:
- Chest: dumbbell or cable crosses, pushups, etc.
- Back: pulley, pull down, etc.
- Shoulders: side, rear, cable raises, etc.
- Legs: leg extension, leg curl, high rep press, etc.
Here it is a must to exhaust the energy reserves, pump blood to the muscle, reach concentric failure and, if desired, even beyond thanks to high-intensity series that we can insert (supersets, xrep, stripping, etc.). The repetitions must be from 12 upwards and we can do 1-2 sets per exercise (if we squeeze ourselves all the way you don’t need more).
Summarizing how to structure the muscle growth program
The training schedule for bulking follows the principles of the Hatfield method. The good energy availability allows us to do 60-80 training repetitions for large muscle groups and 30-40 for small ones. We recommend structuring the card in multi-frequency; an example could be on 4 workouts, here is an example table :
Flat bench 5 × 5
Inclined presses 3 × 8
Crosses 2 × 12
|S CHIENA Loaded traction
4 × 6
Lat Machine 3 × 8
Pulley 2 × 12
Slow standing 5 × 5
Lateral raises 3 × 8
Squat 6 × 4
Lunges 4 × 8
Leg Extension 2xmax
Leg Curl 2xmax
Curl barbell EZ 3 × 8
Incline dumbbell curl 3 × 10
French Press 3 × 10
Push Down 3 × 12
Inclined bench 4 × 6
Dip 3 × 10
Crosses to the low cables 2xmax
Traction with overload 6 × 4
Rowing Handlebar 2 × 10
Pull down 2xmax
Vertical dumbbell thrusts 4 × 6
pulls 2 × 10 Rear lifts 2xmax
Sumo deadlift 5 × 4
Hip thrust 3 × 8
Narrow leg press 3 × 10
Curl Dumbbells 4 × 6
Spider curl 2 × 15
Narrow bench 4 × 8
Extensions behind the head 2xmax
It’s just an example, we can coach a district less or more depending on how developed or lacking it is compared to the others. We can add more or less volume or intensity to diversify the sessions as with the PHAT method. In short, once you understand the principles, then structuring the card becomes much easier.
The final advice is to remember that muscle growth is induced by the principle of progressive overload. Over the months, the loads you use will inevitably improve if you want to grow. To do this, use the first exercise to become strong, to improve your ability to activate. The great multi-articular will allow you to generate more tension and to be able to grind real training volume over time.