Muscle is broken down into 3 categories to achieve the desired look for your ideal physique:
To build Strength: we’re looking at 3-6 repetitions.
To build Muscle: we’re looking at 8-12 repetitions.
To build Conditioning: we’re looking at 15-20 repetitions.
As you can see it’s not that complex but as time goes on we the coaches will also become the students of new methodologies that could possibly help us achieve the ideal athleticism that we want. In today’s day and age we’re heavily influenced by such training methods that include conventional barbell/dumbell training, powerlifting, strongman, kettlebell, sport, crossfit, and more.
In order to achieve mass you need to go ballistic with your lifts. I’m not talking about throwing weights around without any control because that’ll get you put in the hospital. Always pay attention to your technique. I’m talking fast movements to the finishing point and slow descents back to the starting position.
Why might ballistic movements be essential to building muscle mass? Experience tells us that it’s all about activating your CNS (Central Nervous System) to get it to fire on all cylinders. When you get the CNS fired up it’s like your variation of “beast mode” comes out to play and gets you jacked up to lift heavy weight.
When you’re moving weight fast, try to go slow on the way down with your lifts, preferably 2-3 seconds down so you’re recruiting additional muscle fibers to help strengthen the muscle and control the weight.
Today you still see most people going through the old bodybuilding style approach of lifting light for more reps. I personally don’t have anything against that since I used to compete in bodybuilding and I know the regiments performed by heart. But if you want to be a freak show having the strength to backup that muscle then let me breakdown the ideal rep range and exercises that will get you that desired affect.
This is, in my opinion, what works best when it comes to sets and recovery:
The recovery is different for everyone and ranges from 30-60 or even 90 seconds and sometimes 2-3 minutes. I like to see consistency in my lifts so I’ll rest between 2-3 minutes with every set to make sure my form is on point.
When it comes to exercises you need have the mindset of: “If I want to step up to the plate and lift with the big boys then I had better start lifting like the big boys.” Let me lay out some “big boy” variations of training for you:
This is pretty good list to start with because you’ll build a solid foundation.
How you perform your training split ranges for many. You should go based off of how you’re feeling the following day. If you’re too sore, then lay off of the training until the following day. Use that day off for flexibility and mobility training to prevent stiffness for your upcoming training session. Get the most out of your body so that you can execute at 100%. With that said, you can follow a simple split to get your butt in gear. Here is a basic split:
Tyler Perez (www.RespectStrong.com) is ISSA certified, NASM MMA Conditioning Specialist, NESTA Muay Thai Fitness Trainer, and Onnit Certified trainer specializing in functional mass gaining. After retiring from international rugby Tyler wanted to get back into the fitness community by contributing everything and anything for anyone who needed help. Having a background in athletic performance he have sought out coaches who could help him get comfortable with being uncomfortable. Ranging from barbell lifting, kettlebells, and calisthenics Tyler hopes to teach more of what he knows to the public so he too can become a teacher as my coaches have been to him.
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