Longing and Owning the Biggest Muscles!

If we examine the most crucial aspects of these exercises, we can see that each of them exerts tremendous energy and lifts heavy weights for a long time and with great power. However, is that sufficient? Not at all. An evaluation of the training methods mentioned above allows us to draw a few intriguing conclusions. Each group has its unique approach, each with its own set of advantages and disadvantages. By focusing on these three critical aspects of exercise, we can elevate our training routine to a higher level and ensure success in building muscle mass. Bodybuilders favor split training, which involves dividing the days of the week into muscle groups, where we typically train one muscle group once a week. During training, they perform more muscle isolation and concentrate more on increasing the volume of training than on the weight. Conversely, powerlifters enjoy seeing substantial weight on the bar. Their goal is to lift unbelievable weights. They also utilize more equipment during training, such as boxes for box squats, chains, bands, etc. They train strenuously, dislike isolation and prefer to start each day with a squat rather than bicep isolation. Strongmen are usually in the background, unseen, perhaps lifting large, heavy balls. Their training is centered around lifting heavy objects in various configurations. They pull, lift, press, throw, and carry. All with colossal weights. It is worth noting that they also focus on the three fundamental movements of powerlifters, such as the squat, bench press, and deadlift. Their training also lacks Olympic exercises such as snatch or clean and jerk. Each athlete from the groups mentioned above focuses on different aspects, and often the 'side effect' of this work is substantial muscle mass. Typically, the plan focuses on periods of developing strength, endurance, or building muscle mass and eliminating weak points. Recent studies suggest that hypertrophy can occur following heavy training (80-90% - 1 RM) and light training (30% - 1 RM). In their study, N. A. Burd et al. found that muscle protein synthesis during a single strength training session was similar in the case of heavy (90% - 1 RM) or light (30% - 1 RM) training loads performed to muscle failure. Where is the optimal balance? In reality, the authors discovered a prolonged response of synthesis of specific protein fractions using light loads, suggesting that potentially using lighter training loads might be more beneficial in the case of hypertrophy. What do the concepts of sarcoplasmic hypertrophy and myofibrillar hypertrophy mean? Myofibrillar hypertrophy is achieved by increasing and multiplying myofibrils within each muscle fiber. Myofibrils are the 'engines' of muscle fibers constructed from contractile proteins that cause muscle fiber contraction. Sarcoplasmic hypertrophy is theoretically achieved by expanding the sarkoplasm (muscle cytoplasm) within the muscle fiber. In 'The Science and Practice of Strength Training' by V. M. Zatziorsky and W. J. Kreamer, we can observe differences that explain this statement. To better understand the concept of sarcoplasmic hypertrophy, we can use a simple example of a bodybuilder who weighs 120 kg and has a record in the squat of 200 kg, and a powerlifter who weighs 80 kg and has a record in the squat of 250 kg. How is this possible? Sarcoplasmic hypertrophy explains this difference. The bodybuilder in our example simply has non-functional muscle mass that does not provide him with additional strength because it is the myofibrils that contain contractile proteins. These arguments suggest that appropriate training for building muscle mass should not rely on the same intensity in all exercises and it would be preferable if this intensity were variable. Using both lighter (about 65% CM) and heavier weights (about 85% CM) makes the most sense.

Many people wonder why, despite regular visits to the gym, their muscles do not develop at a satisfactory pace. It's harsh, but true. How to rectify this? – Properly balanced nutrition and a caloric surplus are the foundation for recovery and building new muscle tissue.

Do not worry about your six packs, it is not about getting 'fat', but understanding that you may gain some fat tissue during this period. Try to have as little as possible, but do not go to extremes. - Spend time on building muscle mass, it requires time. You should not expect to add 5 cm more to your biceps after a month of training. Give yourself time, pay attention to proper nutrition and training, and you will see the results. - Focus on eating, there is no way to avoid consuming large portions. You have to eat to gain mass. There is no other way, so manage it. - Prioritize recovery, especially during the muscle building phase, you should focus on recovery! Sleep is your friend, so remember to sleep at least 8 hours. Power naps during the day are also welcome. - Use complex exercises and not isolation exercises, such exercises as deadlifts, squats, push-ups, standing, dips, pull-ups should be the basis of your training. In this way, you will engage as many motor units as possible and build more muscle mass. - TUT - time under tension - time under stress, extend the eccentric phase in each exercise and try to work in a higher repetition range. TUT should last between 20 and 40 seconds per set. - Extend the breaks, since you are using the heaviest weights possible, you need an adequate break to perform the next set with the same intensity.

First and foremost, calorie intake should anticipate a calorie surplus of at least 500 kcal. In this way, all meals should be combined and the aforementioned methods used. It's beneficial to use full-value nutrient products, but if you encounter difficulties in consuming a certain kilocalorie pool, you can also eat something from the list of prohibited products. This will not have a negative impact on your physique. Imagine a man who trains in a gym and consumes 4,000 kcal per day for maintaining muscle mass. Do you think that 10%, i.e., 400 kcal, from fruits, chocolate, or ice cream, will negatively affect his physique? Most likely not, provided he does not suffer from any metabolic diseases. However, we generally do not recommend such behavior. It's important to eat healthily, avoid highly processed products, and above all, not fall into extremes.

We divide the training plan into 3 stages (A - intense, B - gentle, C - moderate), training every day with a weekly break. We plan for at least 8 weeks, assuming that the person being trained has no postural deviations, no structural problems and is 100% healthy. There are also no restrictions in terms of mobility, and their balance of strength is balanced. They are the so-called Golden Person, who occurs once in a million.

1 - 5 sets following 5 repetitions at a pace of 3 0 1 0 with a constant weight, with a resting period of 120 seconds, 2 - 5 sets following 6 repetitions at a pace of 3 0 1 0 with a constant weight, with a resting period of 120 seconds, 3 - 5 sets following 5 repetitions at a pace of 3 0 1 0 with a constant weight, with a resting period of 120 seconds, 4 - weighted neutral pull up - 5 sets following 3 repetitions at a pace of 3 1 1 1 with a constant weight, with a resting period of 120 seconds, 5 - weighted plank - 5 sets following 45 seconds with a constant weight, with a resting period of 90 seconds.

1 – Forward Lunge Machine – 5 sets of 15 repetitions at a constant weight of 3 0 1 0 with a 90-second interval, 2 – One-Legged Roman Bench Extension (one leg back extension) – 5 sets of 15 repetitions in a tempo of 3 1 1 1 with a constant weight, 90-second break, 3 – 5 sets of 15 repetitions in a tempo of 2 0 1 1 with a constant weight, 90-second break, 4 – Incline Dumbbell Bench Press (incline db bench press) – 5 sets of 15 repetitions in a tempo of 2 0 1 0 with a constant weight, 90-second break, 5a – Incline Hammer Curls – 5 sets of 12 repetitions in a tempo of 2 0 1 1 with a constant weight, no break, 5b – 5 sets of 12 repetitions in a tempo of 3 0 1 0 with a constant weight, 60-second break.

1 - 5 sets of 8 repetitions with constant weight at a pace of 3 0 1 0 with a break of 90 seconds, 2 - 5 sets of 8 repetitions with constant weight at a pace of 3 0 1 0 with a break of 90 seconds, 3 - Military overhead press (strict press) - 5 sets of 8 repetitions with constant weight at a pace of 3 0 1 0 with a break of 90 seconds, 4 - One arm db row - 5 sets of 8 repetitions with constant weight at a pace of 3 0 1 1 with a break of 90 seconds, 5 - Farmer's walk - 4 sets of 20 repetitions. Combining training A, B and C, we start at around 75%, 50% and 65% of the maximum weight and perform a linear progression in each exercise.