Often in the gym it is said that the results are given by 70% nutrition, 30% training. In reality, in those who do not use doping substances, training is essential and we could say that both factors count in the same way.
The training parameters
Bodybuilding training should be based on improving training parameters. Doping led to the belief that performance in the gym did not matter and that the load was only a means and not an end. In reality, the bodybuilder who does not use drugs must also become stronger but must focus on improving:
Volume: is the tonnage of the training kg lifted. It can be calculated by multiplying the series by the training repetitions (i.e. with a maximum buffer of 3, if our failure reaches 10 repetitions, only the series where we arrive at at least 7 counts).
Intensity: it is given by the load, the higher the load and the higher the intensity. Often in the gym there is confusion because we talk about perceived intensity, or how much we struggle. Scientific research has shown that the closer the load is to our maximum, the less it takes to collapse to induce muscle hypertrophy, while the lower the load, the more failure is a determining factor for the increase in muscle mass.
Density: it is how much work we do in a unit of time. This is the least important factor, but still to be counted because it often becomes difficult to just increase the volume or intensity. Being able to do the same workout in less time helps indirectly improve hypertrophy. Dense workouts, in supersets, EDT, EMOM, etc. they help improve insulin sensitivity with training.
Finally, it should be remembered that the factors that produce hypertrophy are not the mind-muscle connection, failure (see intensity above) or other but
- mechanical tension
- metabolic stress
- muscle damage
Intensity methods and techniques
While ancient bodybuilding was a mix of weightlifting and gymnastics, modern bodybuilding has shifted to methods such as PHAT, Heavy Duty, Hatfield, etc. and on intensity techniques with stripping, xrep, rest-pause, supersets, etc.
Today we know that none of these are the secret to muscle growth, but each method or technique simply works on the training parameters detailed above.
One from the training board to be effective should have for each muscle group:
- The first multi-joint exercise with a weekly progression of parameters (4 × 6> 5 × 5> 6 × 4> 8 × 3)
- The second complementary exercise with a monthly progression of the parameters (3 × 10)
- The third isolation exercise with high-intensity techniques (a Heavy Duty style series)