How Fitness Models Really Get Ripped: Use their exact system to burn all your fat in 12 weeks or less by Locke Joe

How Fitness Models Really Get Ripped: Use their exact system to burn all your fat in 12 weeks or less by Locke Joe

Author:Locke, Joe [Locke, Joe]
Language: eng
Format: epub
Publisher: First Sight Training
Published: 2016-11-22T16:00:00+00:00


6

Weight Training Programs: Learn The Truth And Select Your Split

L ike many topics within the fitness industry, the question of which training program to follow is an ongoing source of debate. In this chapter, I’ll share the most popular proven programs for gaining muscle. Programs are talked about in terms of ‘split’ e.g. a 3-day split, an upper/lower split etc. This refers to the muscle groups worked, and the number of parts a program is split into. For example, a full-body 3-day split has three different days of training, during which every muscle will be worked.

You can use the same split whether you are in a cutting or a bulking phase. One difference, though, will be pre-training nutrition:

On a cut, take some BCAAs and train fasted for at least some of your workouts. On a bulk, use a standard pre-workout of protein and creatine.

The other differences between cutting and bulking will be your caloric intake, and the extent to which you employ cardio, if at all. While cutting, we don’t reduce the weight on the bar unless we have to, and we try to maintain our strength as far as possible. This is challenging, though, due to the caloric deficit, and the weight loss — there simply becomes less of you to shift a specific weight. Cardio is not generally used on a bulk, beyond maintaining general fitness and health.

The bulking phase dietary protocol is explained in Chapter 8. So let’s get back to determining your workout split.

First off, we should understand what hypertrophy is and how best to induce it. Unfortunately, there is no definitive answer. As Wikipedia puts it: ‘The best approach to specifically achieve muscle growth remains controversial’.

The en vogue wisdom is that to get bigger, you need to get stronger. Therefore, if you train for an increase in strength over a low-to-medium rep range, you will automatically increase the size of your muscles. That’s corroborated in studies like this one:

https://www.ncbi.nlm.nih.gov/pubmed/24714538

However, practically speaking, this concept of progressive overload , whilst critical, is not the whole story when it comes to muscle growth. Why? Because over time, you can make real strength gains without seeing a concomitant increase in muscle mass. Not least because there is a neuronal or ‘skill’ component to developing strength in a specific movement.

Further, we can all see that a powerlifter’s muscles are not as large or sculpted as those of a professional bodybuilder. We need to do more than just train for strength, and inducing just one type of muscle growth. This fact is proven by fitness professionals the world over — sarcoplasmic hypertrophy (see below) needs to be trained for also.

This study compares a training-for-hypertrophy protocol against a training-for-strength regimen: both programs produced similar size gains. But the study does not consider subjects who incorporate both these styles of training into their split.

This is how physique competitors train.

Let’s examine further the process of hypertrophy. There are, for our purposes, two different types of muscle fibre (type I and type II) that grow, as an adaptive response, when subjected to repeated stimulus.



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