Thanks Joel! This is awesome! Also, since Vince is realeasing his new program, what happens to people with his old program, NNMB? Do we get the upgrade, or a discount? Thanks!
Over the course of the last week, Vince and I have presented you with a TON of killer muscle building content, including:
6 Reasons You’ve STOPPED Building Muscle, Part I
6 Reasons You’ve STOPPED Building Muscle, Part II
And today we’re back to “solve” your muscle building problems with our latest article, 5 Solutions to Skyrocket Muscle Building Results. Enjoy!
5 Solutions to Skyrocket Muscle Building Results
By Joel Marion and Vince Del Monte
In the last two articles we’ve laid out 6 of the biggest reasons you may not be experiencing the results you DESERVE from your muscle building efforts, including:
1. Lack of frequency
2. Not enough “room” for muscle to grow
3. Muscular imbalances
4. No “down time”
5. Nervous system inefficiency
6. One-dimensional training
And today comes the fun part. Today, we’re going to FIX all of the above problems by providing you with some dynamite solutions to set your muscle building results on fire.
Are you ready? I hope so – let’s jump right in.
Solution #1: High Frequency Training
As mentioned in the previous article, the more you can stimulate a muscle to grow, the more it will grow. Revolutionary, I know.
But as simple as that sounds, so many people are still stuck training a muscle group once a week, and so many others don’t have a clue on how to effectively up the frequency of their training…so today, we’re going to provide you with some real solutions.
That said, what exactly are the major components to effective high frequency training?
1. Utilize a full body or half body approach (ie. upper body vs. lower body split)
2. Vary the stimulus with each session
And essentially, that’s it.
Here are two examples, one with a full body approach and one with a half body approach:
Full Body Approach
Day 1 – Full Body (6 movements, 4 x 10)
Day 2 – Full Body (6 movements, 10 x 4)
Day 3 – Full Body (6 movements, 3 x 25)
Day 4 – OFF
Repeat
Half Body Approach
Day 1 – Upper Body (5 movements, 4 x 10)
Day 2 – Lower Body (4 movements, 4 x 10)
Day 3 – Upper Body (5 movements, 10 x 4)
Day 4 – Lower Body (4 movements, 4 x 10)
Day 5 – OFF
Day 6 – Upper Body (5 movements, 3 x 25)
Day 7 – Lower Body (4 movements, 3 x 25)
Day 8 – OFF
Repeat
With the above two approaches, you stimulate each muscle group via multiple set, rep, and volume ranges throughout the week, up to 5 times weekly. The results are PROFOUND when compared to once weekly training. Seriously, if you’ve never done this type of training, get ready to experience, see and feel the results after just one week.
Solution #2: Loaded Passive Stretching
In our previous article we talked about fascia tissue being a limiting factor for muscle growth due to its lack of elasticity and regulatory feedback. We also mentioned that this tissue CAN be stretched, although few people know how to nor take the time to do it.
And here’s the best part: it requires ZERO additional time in the gym as you can do it between your work sets.
The technique, known as loaded passive stretching, is intense, deep stretching done while muscles are already in a “pumped” state to facilitate the stretching of the fascia tissue in order to create more room for muscle tissue to grow.
This is NOT normal, passive stretching. This is deep, heavy stretching done with an external load.
As an example, a loaded stretch for the pecs would be to: after a set of dumbbell bench presses, grab a pair of moderately heavy dumbbells and sink into the bottom position of a dumbbell fly. Now hold that position, not relaxing and not contracting, allowing the weight to stretch out your pumped pecs. Repeat the stretch in between sets of any chest exercise you do, up to five times per workout, but only when your chest is in an already “pumped” state (several sets in to an exercise).
This type of stretching is NOT fun and it can be rather painful, but it’s also very rewarding. Of course, should you try it, be mindful of the difference between “proper” pain and “injury” pain.
Solutions #3: Specialization to Correct Muscular Imbalances
The issue of muscular imbalances and regulatory feedback was discussed in our previous article as well, and the ideal solution here is to effectively “specialize” any lagging or weak body parts to balance out antagonist muscle inconsistencies. For example, if your pecs are overpowering your back, you’ll want to take some time off from training pecs directly (perhaps only doing a few heavy sets per week to maintain strength) while heavily concentrating on your back.
Here’s one example way to do this:
Day 1 – Full Body Workout
Day 2 – Back specialization
Day 3 – Full Body Workout
Day 4 – Back specialization
Day 5 – Light back recovery
Day 6 – OFF
Repeat
Bringing up lagging body parts is essential to your muscle building success while avoiding stalled results due to regulatory feedback, or even worse, injury. Start incorporating it today.
Solution #4: Structured Deloading
While frequency is important, it’s not possible to go “all out” and maintain that level of intensity while training frequently all the time. This is where structured deloading comes in.
Two of our favorite deloading protocols are:
1. The “Off” Week – Once every 3 to 4 months, take a week completely off from resistance training
2. The “Light” Week – Once every 4 weeks, half the total volume of the previous 3 weeks
For example, if you were doing 4 movements @ 4 sets of 10 for your main training cycle, for the deloading week you’d then perform 2 movements for 2 sets of 10.
Structured deloading allows you to go HARD during the “on” weeks without burning out, and also allows recovery time to set you up for “supercompensation” once your next training cycle begins. Supercompensation is just a fancy way of saying “take some time off, and then to compensate, your body will have an even greater adaptive response when you return to your normal training.”
Go hard and then back off; it works like a charm.
Solutions #5: Multi-dimensional Training
If you want to hit each type of muscle fiber along with each type of muscle growth, you need to break away from one-dimensional training by varying the stimulus given to your muscles by using a variety of training methods. Here are just a few different ways to activate different fibers and growth responses:
Heavy Training
Light Training
High Volume Training
Increased Time Under Tension Training
Lactic Acid Training
Density Training
High Threshold Motor Unit Training
CAT (compensatory acceleration training) – fast/explosive movements
Varied Tempo Training
Rest-pause Training
Superset Training
High Intensity Training
And the list goes on and on.
If you’re looking to truly MAXIMIZE your muscle and achieve the fastest results possible, then your training program must be comprehensive. It must target the full spectrum of muscle building stimuli, and unfortunately, most trainees only manage to target one or two.
Hello plateau.
Multi-dimensional training yields multi-dimensional results.
What’s Going Down Next Week
Next week, Vince Del Monte is releasing his brand new muscle-building program, Maximize Your Muscle. It incorporates ALL of the solutions from this article (and more) in a very specific, step-by-step, detailed manner, and if I do say so myself, the program kicks serious butt. But today, he’s GIVING AWAY a bunch of copies at his blog — I’m not quite sure when the contest post will be live, but as soon as it is, I’ll be sure to post a link here.
In the meantime, if you have any questions or comments, we’ll be giving of our time again today to answer them for you. Post ’em below!
Talk to you in the comments section!
Joel
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21 comments - add yours
JOEL & VINCE,
AGAIN MANY THANKS FOR ALL OF THE INFO THIS WEEK. CAN EITHER OF YOU COMMENT IF VINCES NEW PROGRAM HAS PHOTOS ALONG WITH THE STEP-BY-STEP DETAILS. I OFTEN WONDER WHEN TRYING TO PERFORM AN EXERCISE FOLLOWING A WRITTEN EXPLANATION IF I AM IN FACT DOING IT CORRECTLY AND GETTING THE DESIGNED/DESIRED BENEFIT.
Originally Posted By JuanitoThanks Joel! This is awesome! Also, since Vince is realeasing his new program, what happens to people with his old program, NNMB? Do we get the upgrade, or a discount? Thanks!
Hey Juanito,
Great question.
No Nonsense Muscle Building is consider my entry-level beginner program for creating your first muscular body transformation. Consider this the “appetizer meal.”
Maximize Your Muscle is my ADVANCED muscle building program to create your 2nd muscular transformation if you have hit a plateau. Consider this the “main course” meal.
If you have finished eating everything on your appetizer plate then you should probably do that before trying out the “main course” but I’ll let you decide for yourself on Tuesday April 6th.
I’ve done something special for you, in terms of the investment, so stay tuned for Tuesday. I know Joel is doing something EXTRA special for you if you pick my program through him so keep an eye out on his emails.
Thanks for the interest!
vince
Excellent information. Just read an article by Jason Ferruggia which was along the same lines and very good–he even went as far as saying people who want to lose fat have a hard time because their muscles are not string enough. An interesting concept–maybe you and Vince can dig into this a bit?
Hi Vince, great post! I’m sure you and jay ferruggia will become great buddies. I see similarities everywhere – a maximum of 12-16 sets total in a workout, totalbody compound movements and high frequency training, so that each muscle group is taxed only one every 2-5 days.
However, I see some gaps here as to some principles of your workouts. Thus, I have a few questions which I’m rather confused about.
1) what is your opinion on training to failure or using drop sets and other methods like HIT?
2) would you use supersets when training for strength or frequently in your programme?
3) what are your thoughts on isolation exercises?
4) how many hours of sleep do people usually need on your programme?
Really interesting information. Thanks guys!
Hi Joel and Vince,
I really enjoy reading all your emails, and would definitely like to thank you for imparting so much good info. I do have a question for you–I have injured my L upper pec, I suppose by overtraining or using improper form when tired, so I have completely rested from ALL forms of exercise for 2 days, but now I am getting antsy and don’t want to loose momentum or results of my training. Should I do a workout (I’m doing a combo of TAA, DEFL giant sets and FPFL, plus dance classes, some aerobic Zumba classes, and yoga [I’m a woman]) and just skip working my chest and left arm? (which means no push-ups or pull-ups or chest presses etc) or should I try to use very light weights on the left side? or should I take more time to heal completely? It was suggested that I use ice on it, 3 x day, but it is not swollen, and ice is pretty daunting….I’d rather use heat! All I’ve done so far is take some Tylenol and rest, but I’m feeling guilty and WANT to workout, and don’t want to derail my previous efforts….Any advice would be appreciated! thanks so much. (I should also say that push-ups, especially on unstable surfaces, are VERY hard for me, and I have to do weight-assisted pull-ups)
Originally Posted By maryExcellent information. Just read an article by Jason Ferruggia which was along the same lines and very good–he even went as far as saying people who want to lose fat have a hard time because their muscles are not string enough. An interesting concept–maybe you and Vince can dig into this a bit?
Hey Mary.
We would love to.
Can you clarify Jason’s comment… “string to…” ???
Originally Posted By ClementHi Vince, great post! I’m sure you and jay ferruggia will become great buddies. I see similarities everywhere – a maximum of 12-16 sets total in a workout, totalbody compound movements and high frequency training, so that each muscle group is taxed only one every 2-5 days.
However, I see some gaps here as to some principles of your workouts. Thus, I have a few questions which I’m rather confused about.
1) what is your opinion on training to failure or using drop sets and other methods like HIT?
2) would you use supersets when training for strength or frequently in your programme?
3) what are your thoughts on isolation exercises?
4) how many hours of sleep do people usually need on your programme?
Hey Clement.
Jay knows his stuff and is one of the most respected online muscle dudes so whatever he’s teaching is probably coming backed up from a lot of science, real world experience and personal experience – as does everything Joel and I share.
To your questions:
1. For COMPLETE beginners you will not see any drop sets in my program. In my advanced stuff – absolutely. Training to momentary failure should be a requirement of every muscle program. HIT training is excellent on beginners but experiences the law of diminishing returns the longer you do it. I don’t use a lot of HIT training in my advanced programs – very sparingly.
2. No. I don’t like super sets unless it’s for arms for my advanced muscle building programs. Arms it makes sense to super set because all the blood is pooled to one spot which can lead to growth.
3. Isolation exercises? They are tools and all tools have a time and place. For beginners, not so much. For advanced, they can be very effective for many reasons.
4. 8 hours minimum will be the magic number for 90% of people reading this.
Cya on Tuesday.
to continue my last post–many thanks to Vince for the great abdominal workout videos! I’ve included them in my workouts, and they’re great. I’m expecting to see results soon.
another question…you just posted that isolation exercises are not good for beginners–does that include DB bicep curls and tricep extensions? I’ve read before that the machine leg extensions and curls are not good and might be harmful, and I can understand that the machine might lead to improper form, so have discontinued using them, but what about DBs and BB isolations?
And, realizing the fat-burning potential of full-body exercises and incorporating them, I still like the idea of doing back and bi one day, chest and tri next, legs next, then repeat, with one day of rest a week. Some of these systems seem to think that this is not a proper routine and that one should work the entire body every day, with more days of rest…..what do you guys think?
One last question–being a long-time vegetarian, I have to be aware of how much protein and calcium I’m getting, and I can’t eat fish every day (I do eat an egg just about every day!). How do YOU, Joel, feel about eating organic tofu and organic soy milk and other organic soy products? I really feel like it’s necessary to get enough protein…how do you feel about it? (otherwise, I eat only nutrient-rich whole foods)
thanks so much for all the info and support. You guys are great!
Can you give me 5 Upper Body movements, 4 x 10) and 4 Lower Body movements, 4 x 10)
I like the idea of the total body workout approach to the “High Frequency Training.” Will you explain the movements? Are these any 6 movements for individual body parts, 4 sets of 10 reps and repeated the next 2 days but with varying set/rep schedules or are these 6 compound movements each of which work all or most of the whole body like squats and deadlifts?
Thank you for your article.
Thanks, Vince! I certainly agree with you on this as a way to build more muscle. It’ll be exciting to see how your programme works!
Joel,
A quick question on exercise selection for the above program. In the whole body approach are you training 3 calendar days in a row, and are you using the same exercises? Also, are you switching between isolation exercises and compound exercises? It would simplify it if you just provided an example for one body part.
Thanks.
This program I read about half your body each day. Well I started it yesterday. I liked it, but need more info on types of exercises and should the weight be light, moderate,or moderatly heavy? This would help alot to know this. Thanks for your help with this. Also the best exercises you use while doing this kind of training.
Hey Joel and Vince. Thanks for the info. I’d already flagged traditional weight training and tried something of my own devising which worked really well for me. As a MMA fighter I felt static training on a bench with weights resembled NOTHING that happens in the ring so I flagged it and started literally dancing around with 2 x 5kg weights instead. I would repeat various moves between 8 and twelve times alternating upper body/core and leg exercises. (plus random Disco moves!) I go for 4 songs with no breaks to hardcore music at intensity level of between 8 and 10. I really started to be able to see new muscle and got stronger in the ring. Looking forward to tweaking my weekly routine according to the science you guys provide in order to MAX my progress. I’ve started on the cheat day, hard train day cycle already. Thanks for the free info. I have added the facebook gadget, am doing a before photo tomorrow and will spread the love. I am so looking forward to pasta and pizza again. On the correct days! Kia Ora…. Meg
I didn’t see a specific “fix” related to making the nervous system more efficient. This was listed as one of the limiting factors. Are there ways to increase its abilities?
Helluva site. I’m a new blogger, but an old hand. How many here actually got to vote for Nixon?
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...