For those who want to gain a truly large amount of muscle masses, one of the main priorities should be the choice of the best training methods. The right training program for muscle gain should clearly meet your goals and opportunities and here are 5 best training schemes for recruiting and intense muscle growth.
- Weight Training Workout
- The best training schemes for muscle growth
- 5×5 program
- German voluminous training
- Fascia Stretching Training – 7 (FST-7)
- Split training “top-bottom”
- Comprehensive training program for all muscle groups
Weight Training Workout
For everyone who wants to gain a large amount of muscle mass, one of the main priorities should be to determine the best training programs. There are a large number of different training programs, so it’s very important to choose the one will meet your needs.
It is also important to understand which factors contribute most. muscle growth, what exercises to gain muscle mass most effective, and a program based on such principles, will be much more effective.
We have put together the best weight training programs for you, which show amazing results with competent approach. Let’s briefly review the most effective and popular from strength training programs and define the pros and cons of each of them.
The best training schemes for muscle growth
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5×5 program
The 5×5 training program is very popular among those who want to in large quantities to build muscle and increase strength.
The program involves performing 3 basic exercises, aimed at the main muscle groups (both upper and lower body parts in one workout). These exercises are performed in 5 approaches of 5 repetitions. If you want, at the end of each workouts can add several insulating approaches exercises, however, this is not provided by the program.
PROS
One of the main advantages of this program is the increased frequency of training. Since you will stimulate a lot the number of muscle fibers in a day, you will notice a high level testosterone release, which is good for muscle growth.
Most people also report that they experience increased hunger following this program, which indicates its intense character.
MINUSES
The disadvantage of this program is that it is most likely not suitable for beginners because of its intensity, which can lead to overtraining. Best first for 3-6 months to gain strength training experience so you can be sure that your body is ready for such a stressful load.
The second drawback of the program is that such intensive weight lifting 3 times a week does not go well with other active sports. If you play sports, requiring high activity, then perhaps you better pick slightly less demanding program to avoid excessive fatigue.
Training Example
You should try to follow the 5×5 formula in the main exercises as described above and then reduce the volume load in additional exercises.
If you are having difficulty recovering from training, try to follow the 3×5 formula first and observe the sensations. Studying with this program is very easy overtraining if not being careful.
Alternate program “A” with program “B” three times a week, resting at least one day between workouts. Try to rest for 1-2 minutes between sets in the main exercises and 30-45 seconds between sets in extra.
Training “A”
- Barbell Squats: 5 sets of 5 reps (main)
- Bench press: 5 sets of 5 reps (basic)
- Tilt barbell pull: 5 sets of 5 reps (main)
- Pullups: 2 sets of 8 reps (optional)
- Side Dumbbell Breeding: 2 sets of 8 reps (optional)
- Lifting the trunk to the press: 2 sets of 15 reps (optional)
Program “B”
- Front squats: 5 sets of 5 reps (main)
- Army bench press: 5 sets of 5 reps (basic)
- Deadlift: 5 sets of 5 reps (core)
- Push-ups: 2 sets of 8 reps (optional)
- Lifting the bar for biceps: 2 sets of 8 reps (optional)
- Sitting dumbbell deadlift: 2 sets of 8 reps (optional)
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German voluminous training
The next high-intensity training program for building muscle called “German volume training.” She looks like “5×5” program in that it also includes a large number of approaches, but has a high (over 10) range of repetitions in each approach.
This program focuses on 2 major muscle groups in one training session, alternating these groups for 3 days in a week.
PROS
Those who have experience in strength training, this program will allow you to gain muscle mass at an incredibly fast pace, with provided that the correct diet is observed.
You make a mistake if you don’t follow the diet, training on this program, as you risk soon to be exhausted.
If you want to get good results with this programs, then use a high-calorie diet. It’s necessary to maintain this amount of training.
MINUSES
As with the 5×5 program, if you plan additionally engage in any other sport, it may to be quite problematic. Generally should be reduced such an additional load so that the body has enough time to recover. Consider this factor.
Another disadvantage of this program is that it does not fit for maximum strength development. The reason is because the increase in strength requires a low range of repetitions, and this program suggests a higher range.
There are advanced options for German volume training with reduced number of repetitions, allowing you to use more weight. If this point is important to you, consider such options.
Training Example
According to this program, you should choose one basic exercise for each muscle group and perform it in 10 approaches of 10 repetitions. After that, if you consider it necessary, add some isolating exercises and do them in 2-3 approaches of 10-15 repetitions.
Try to rest for 60-90 seconds between sets. Remember that as you exercise in an increased range of 10 reps, then you should not use the weight that you use when executing a program of 5-6 repetitions. because adjust the load accordingly. Weight 50-60% of your 1PM will be a good start.
This program is divided into 3 days: chest and back, legs and abs, and then shoulders and arms. Rest 1 day between workouts and 2 days after 3 workouts for a full recovery.
Training number 1
- Dumbbell Bench Press: 10 sets of 10 reps
- Inclined rod pull: 10 sets of 10 reps
- Hand reduction in the simulator (butterfly): 3 sets of 10-15 repetitions
- Traction on an incline bench: 3 sets of 10-15 reps
Training number 2
- Squats: 10 sets of 10 reps
- Standing on toes: 3 sets of 10-15 reps
- Sitting on toes: 3 sets of 10-15 reps
- Hanging legs: 3 sets of 10-15 reps
Training number 3
- Barbell press up: 10 sets of 10 reps
- Twisting with dumbbells for biceps: 3 sets of 10-15 repetitions
- Extending your arms from behind your head while lying in a crossover: 3 sets of 10-15 reps
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Fascia Stretching Training – 7 (FST-7)
The third type of training, which is now gaining fairly quickly popularity, called FTS-7. This training program is not contains a list of specific exercises to be performed, and doesn’t exactly indicate by what principle you should separate the body (e.g. upper and lower, chest and back, legs and shoulders, etc.). She rather gives you recommendations on what should be done in the last exercise for each worked out part of the body.
The name FTS-7 stands for Fascial Stretch Training, which means “fascia stretching training”. it indicates that one of the main objectives of the program is stretching fasciae, which are the connective membrane, covering muscles and other organs.
Fascias are primarily responsible for helping maintain structural integrity of the body, they provide its support and protection, and also act as a shock absorber during active work both in the gym and beyond.
When the fascia stretches, muscle growth increases, and they also increase the influx of minerals, amino acids and oxygen.
This program involves performing 7 out of 15 approaches repetitions in the last exercise for each muscle group. Rest between sets should be about 30 seconds.
Note: since you will perform a large number approaches and repetitions, it is quite natural to reduce working weight, which was previously used in this or that exercise.
PROS
In addition to improving the health of fasciae, the program allows you to increase overall structural flexibility of the body.
If you want to work out one specific part of the body, then the program also allows you to do this. In addition, you can reduce the total amount of the remaining part of the program due to the fact that you do not have time have a good rest.
Another plus of this approach is that the high range approaches and repetitions will significantly stimulate metabolism. So if your goal is to gain muscle mass or getting rid of fat, the results of such a training will please you, provided that you are on an appropriate diet.
MINUSES
The potential minus of the program you may encounter is is that due to the high load you cannot train as often as you did before. After some body time is likely to adapt, so try not to refuse the program too quickly if it matches your goals.
If you eat properly, stretch between sessions, and also don’t do too much cardio, rather total, see positive results and notice a decrease in level fatigue.
Training Example
This is another intensive program, so you should always monitor recovery between workouts.
Some people prefer to use the principles of the FST-7 program for especially lagging muscle groups during one workout. Other apply the program completely for a week.
Expect more pain from this program than those that you have experienced before, and also be prepared to adjust your personal schedule in this regard. Here is an example of the FST-7 program, which applies to all muscle groups.
Note that isolated exercise is best. to do in 7 repetitions in the approach.
Rest for 1-2 minutes between sets, except exercises, where you should do 7 approaches. They should rest about 30 seconds to ensure maximum pumping.
Day 1: biceps, triceps and calves.
- Lifting the bar for biceps: 3-4 sets of 8-12 reps
- Hammer curl with dumbbells: 3-4 sets of 8-12 repetitions
- Crossing the arms for biceps in the crossover: 7 sets of 8-12 repetitions
- Narrow Grip Bench Press: 3-4 sets of 8-12 reps
- Seated dumbbell deadlift: 3-4 sets of 8-12 repetitions
- Extending arms from behind the head in a crossover: 7 sets of 8-12 repetitions
- Sitting on toes: 3-4 sets of 8-12 reps
- Standing on toes: 7 sets of 8-12 reps
Day 2: legs
- Squats: 3-4 sets of 8-12 reps
- Leg press: 3-4 sets of 8-12 reps
- Leg extension: 7 sets of 8-12 reps
Day 3: Rest
Day 4: chest and triceps
- Dumbbell bench press: 3 sets of 8-12 reps
- Incline Bench Dumbbell Press: 3 sets of 8-12 repetitions
- Crossover Hands: 7 sets of 8-12 reps
- Narrow Grip Bench Press: 3-4 sets of 8-12 reps
- Seated dumbbell deadlift: 3-4 sets of 8-12 repetitions
- Extending arms from behind the head in a crossover: 7 sets of 8-12 repetitions
Day 5: back and calves
- Inclined rod pull: 3 sets of 8-12 reps
- Thrust of the upper block to the chest: 3 sets of 8-12 reps
- Seated block pull: 7 sets of 8-12 reps
- Standing on toes: 3-4 sets of 8-12 reps
- Sitting on toes: 7 sets of 8-12 reps
Day 6: shoulders and biceps
- Sitting Dumbbell Press: 3 sets of 8-12 reps
- Raising arms with dumbbells in front of you: 3 sets of 8-12 repetitions
- Breaking hands with dumbbells to the side: 7 sets of 8-12 repetitions
- Lifting the bar for biceps: 3-4 sets of 8-12 reps
- Bending your arms with dumbbells on an incline bench: 3-4 sets of 8-12 reps
- Crossing the arms for biceps in the crossover: 7 sets of 8-12 repetitions
Day 7: Rest
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Split training “top-bottom”
This program is based on the separation of the body according to the principle “top bottom”. Usually a workout schedule involves 2 workouts in a row, and then 1 day of rest. This allows you to work through each muscle group 2 times a week.
PROS
This type of training is great for beginners who want to gain muscle mass. This program is a good start, because it gives enough time to relax during the week, and breaking down the body into specific muscle groups makes it less tense.
Advanced athletes can also strengthen their workouts, using the total number of approaches, a selection of exercises and periods for relaxation included in this program. This will help speed up recruitment. muscle mass at any level of training.
Another advantage of this program is that it will allow include more isolating exercises in your workouts. If you want to work out one of the small muscle groups (biceps, triceps, middle deltas, etc.), then this program will facilitate this task.
MINUSES
Due to the fact that this program is so universal, it doesn’t have so many cons. You can change it according to goals, making sure it matches your program training sessions.
The disadvantage can be found in the fact that this program implies workouts 4 times a week. So its inclusion in your schedule can be a problem.
But this problem can be solved by training for one week on the principle “bottom, top, bottom”, and the other according to the principle of “top, bottom, top”, constantly alternating this order.
Training Example
There are an infinite number of selections of exercises for this. type of training, and you must make a program in accordance with how much do you want to do workouts, what kind of muscle Do you want to work out the groups, and is it your priority muscle size or strength.
The following sample program successfully combines basic and isolating exercises. It aims both at strength and per volume.
Try to rest for about 1 minute between sets in the first group exercises and for 30-45 seconds in the second.
Perform workout “A” and workout “B” one after another, then rest one day before moving on to training “C” and “D”, who will finish your training week.
Training “A”
- Squats: 4 sets of 5 reps
- Lunges: 3 sets of 8 reps
- Leg extension: 2 sets of 10 reps
- Leg curl: 2 sets of 10 reps
- Standing toes: 2 sets of 10 reps
- Hanging legs: 2 sets of 15 reps
Training “B”
- Dumbbell Bench Press: 3 sets of 5 reps
- Inclined rod pull: 3 sets of 5 reps
- Army bench press: 3 sets of 8 reps
- Slant Dumbbell Breeding: 2 sets of 10 reps
- Standing Dumbbell Breeding: 2 sets of 10 reps
- Bench back push-ups: 2 sets of 15 reps
Training “C”
- Deadlift: 4 sets of 5 reps
- Dumbbell Bench Approach: 3 sets of 8 reps
- Leg Press: 3 sets of 10 reps
- Sitting on toes: 2 sets of 8 reps
- Standing Socks: 2 sets of 15 reps
- Fitball twists: 2 sets of 15 reps
Training “D”
- Bench press on an inclined bench: 3 sets of 8 reps
- Thrust of the upper block to the chest: 3 sets of 8 reps
- Seated block pull: 2 sets of 8 reps
- Lifting Dumbbells for Biceps: 2 sets of 10-12 reps
- Bending the arms with dumbbells on an incline bench: 2 sets of 10-12 reps
- Push-ups: 2 sets of 15 reps or before fatigue
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Comprehensive training program for all muscle groups
Finally, we move on to the training program for all muscle groups. The 5×5 program can also be considered to some extent as you work out almost all the major muscle groups in 3 selected exercises. But a comprehensive program gives exercise for each muscle group – quadriceps, hip biceps, muscles of the chest, back and shoulders (arms are worked out during execution exercises on the chest and back).
You can add some isolating exercises to them, if you want to pump out small muscle groups separately.
PROS
And again, the plus of the program is that it is suitable for beginners, subject to a small number of approaches in each exercise and compliance with the proper amount of training.
Of course, this program can also be used and advanced athletes. It is based on high frequency. repetitions, which is usually effective.
You can make several different combinations of this programs and use its different principles to make variety and maintain workout progress.
MINUSES
The main disadvantage of the program is that if you want to specifically to work out a particular muscle group, then this program not very suitable for this, since you have to perform several exercises for each part of the body in one workout.
As a rule, if you want to work out a certain muscle group, then you should devote to it 2-3 exercises, which is slightly overloads the general training program.
Training Example
Each comprehensive program aims to develop core muscle groups and includes as many basic exercises to control the total amount of training.
At the end of the workout, several isolating exercises were added, which works on terrain and enhances pumping.
Alternate the following workouts for 2-3 days a week, resting between them for at least one day.
Rest for 60-90 seconds between sets in the first group exercises and 45-60 seconds in the second.
Training “A”
- Squats: 3 sets of 6 reps
- Dumbbell Bench Press: 3 sets of 8 reps
- Inclined rod pull: 3 sets of 8 reps
- Army bench press: 2 sets of 10 reps
- Lifting the bar for biceps: 2 sets of 10 reps
- Sitting Dumbbell Deadlift: 2 sets of 10 reps
- Sitting on toes: 2 sets of 15 reps
Training B
- Deadlift: 3 sets of 6 reps
- Incline Dumbbell Bench Press: 3 out of 10 repetitions
- Thrust of the upper block to the chest: 3 sets of 8 reps
- Leg extension: 2 sets of 10 reps
- Leg curl: 2 sets of 10 reps
- Side Dumbbell Breeding: 2 sets of 10 reps
- Press twists: 2 sets of 15 reps
Remember that you can and should change programs so that progress in training did not stop. Not worth it for a long time follow the same program.