A Simplified Anabolic Burst Mass Gaining Program.Your anabolic workout program school PE teacher — back when schools still made physical education part of the curriculum — likely offered the classic "house in the hurricane analogy. It cracks windows, rips off shingles, and busts up the fence. But if you don't overdo it, and give your anabolic workout program the materials corticosteroid gels or lotions and the time to rest and make repairs, it will come back bigger and stronger than before. Sadly, even diebold nixdorf eighth-grade self knew this was way too simplistic, but you didn't press the matter. You knew better than to lock horns with an overly caffeinated gym teacher armed with a anabolic workout program. Fact is, strength training does more than just create muscle damage.
A Simplified Anabolic Burst Mass Gaining Program.
Your high school PE teacher — back when schools still made physical education part of the curriculum — likely offered the classic "house in the hurricane analogy. It cracks windows, rips off shingles, and busts up the fence. But if you don't overdo it, and give your body the materials food and the time to rest and make repairs, it will come back bigger and stronger than before.
Sadly, even your eighth-grade self knew this was way too simplistic, but you didn't press the matter. You knew better than to lock horns with an overly caffeinated gym teacher armed with a whistle. Fact is, strength training does more than just create muscle damage. It releases a variety of hormones that also influence how you'll adapt and grow from your training session.
What many trainees don't know is how to manipulate this hormonal cascade to get bigger, stronger, and leaner. Is there an ideal way to structure your training to get the most out of your hormonal environment? Research findings, in combination with anecdotal evidence from the training floor, suggest that it is possible.
While many hormones come into play during resistance training, the four major ones are Testosterone, growth hormone GH , insulin-like growth factor IGF , and cortisol. These are the most researched hormones in relation to strength training, and the science supporting their role in the process appears solid. No hormone gets as much press in strength training as the capital T and for good reason. Testosterone has an important role in the signaling of protein synthesis and reduces the impact of catabolic hormones.
It's lesser known, but no less important role is as a facilitator for other hormonal mechanisms such as growth hormone and IGF-1 in the anabolic process 1. Simply stated, Testosterone is anabolic on its own and makes other hormones more anabolic just by showing up.
Although there are several factors that stimulate elevations in Testosterone, it appears that exercise selection may be the key variable. Large, compound exercises such as the Olympic lifts 2 , deadlifts 3 , and jump squats have been shown to produce large elevations in Testosterone as compared to small-mass exercises 4, 5. Research also supports that sequencing these movements properly is critical.
Large muscle-mass, multi-joint movements placed early in the program tend to increase strength and lead to elevated Testosterone levels throughout the workout.
The main function of growth hormone is in promoting tissue anabolism. So if you want muscle cells to increase in size, GH is a key factor. Research shows that strength protocols that elicit high levels of blood lactate tend to produce the most substantial GH responses 6, 7, 8, 9, Lactate training is often affiliated with the common parameters of hypertrophy training.
It's also worth noting that much of GH is released at night during sleep. So getting an appropriate amount of sleep and recovery is critical to maximize its effects. The job of IGF is to mediate the many actions of growth hormone.
An analogy may help: Another way to look at it is, if insulin is the key hormone used to signal glucose to enter a cell, IGF works in a similar way for GH.
IGF also aids in protein synthesis during strength training and therefore enhance hypertrophy Since IGF's main job is to work concurrently with GH, similar resistance training protocols as above should be followed to maximize this hormone's effects. As opposed to the hormones discussed earlier, cortisol is actually catabolic in nature.
What that means is that this stress-response hormone breaks down tissue. So rather than trying to maximize its response, we're going to try to minimize it. Training factors can also come into play. Cortisol spikes during very metabolically demanding training protocols that are high in total volume with very short rest periods.
However, typical strength and power training parameters tend to have little to no effect on cortisol. This is certainly something to account for when designing your program.
Interestingly, as cortisol is catabolic, it does stimulate lypolysis of adipose tissue breakdown of fats , so if you're training exclusively for fat loss, spiking cortisol may be a good thing. Just remember, it's a fine line between fat breakdown and muscle breakdown, so if you over do the metabolic training, you may end up with some muscle loss to accompany your lower body fat.
To take advantage of the hormonal environment that can be manipulated through resistance training, I've designed the program below. You can either follow the exercise selections below or substitute your own, but the critical factors are as follows:. Next up are the multi-joint movements with a focus on hypertrophy — keeping volume high and rest fairly low the key components to maximize GH and IGF , but not so little rest that we train too metabolically to keep the cortisol response as minimal as possible.
It's also worth noting that this program focuses on strength and hypertrophy, as attacking those two goals is an ideal way to improve body composition. However, if fat loss were the sole purpose of your training the entire program would have to change, but that's the subject for a follow-up article. This program has yielded excellent results with many clients and colleagues who've tried it — to what degree is due to modulating hormones or simply from a general training effect is open to debate.
Granted, any training program that uses challenging loads will have some effect on the hormonal system, but "some" effect and "optimal" effect are two different things. If you maximize the effect of these major hormonal players you're sure to be one step closer to a body composition that stands out. Certain muscles respond much better to specific rep schemes. Here's how many reps to do for back, quads, chest, shoulders, and more. It's an ugly blend of the two.
And it needs to go away. Finish off your back day with this unique variation for complete back development. You should be able to pass these tests before you hit the bench, squat, do direct arm work, or add more ab exercises. For 20 years, this coach has tested just about every muscle-building method out there. Here are his top five tips for gains.
This exercise will boost your deadlift and build your flat butt Too many bodybuilders ruin their waistlines by turning themselves into human fireplugs. T Nation coaches show you how to do it right. And it delivers, every time. Ketogenic diets work for some people, at least for a while.
Here are the most common mistakes to avoid. Looks odd, but it'll hit your shoulders in a way that other delt exercises can't. Some say that the leg press is worthless compared to the squat. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them. This training method works great for short-armed lifters who struggle with the deadlift. Ready to get lean but not ready to count every calorie?
Here are three things you can start doing today. A simple yet highly effective 3-day-a-week program that cuts out all the B. Can you pass this test? If you can't, make sure you're foam rolling and stretching your lats regularly. Then stop training like someone who is. Here's how to milk your training for all its worth when taking the natural route. Want a bigger bench? Want a bigger chest? Here's what you need to know.
The tried and true workout program that builds muscle, burns fat, and busts plateaus. Unique exercises and workouts to help you build a great sets of delts.
Do this oblique stretch before and after training and feel awesome. Tips Carb Control Diet Strategy. Is the Leg Press Worthless? From Block Pull to Deadlift by Ryan Taylor Today This training method works great for short-armed lifters who struggle with the deadlift. Fat Loss Training Diet Strategy. Bodybuilding Fat Loss Training.