Mass Method Part 1: Training

Posted: November 19, 2013 in fitness, Muscle Building
Tags: , , , ,

Okay, this picture really has nothing to do with my blog, but can you blame me?

In my recent post 3 keys to massive muscles I presented an abstract which I believe holds the key to making substantial muscle gains:

The body builds muscle as an adaptive response to training stimulus where that stimulus is perceived as a threat to ones survival. The signal is sent via anabolic hormones to utilize available nutrients to hyper compensate for this threat.

From that we extract 3 (actually 4 if you count persistance and mental programming) requirements:

  1. Progressive Overload training stimulus
  2. Over-abundance of nutrients
  3. Optimal hormonal Environment

Today’s blog focusses on training.

What I’m going to talk about is perhaps the most effective training method that I’ve ever used. It is nothing new or fancy but it seems to solve one of the greatest problems that gym-goers encounter: Have I done ENOUGH work to spark muscle growth?

This issue has plagued me for a long time. We often leave the gym feeling either fatigued or burned out, but neither of those necessarily equates to hypertrophy.

Intensifiers can help push us to a greater point of exhaustion, but I don’t believe they are the be-all, end-all solution.

Fortunately our muscles generally have more than one function, so that tells us that we can fatigue one function without exhausting ALL functions.

The method: TRI-SETS

Essentially what we do is three subsequent exercise with les than 10 seconds rest between them, each one focussing on a different angle or function of a given muscle for 6-10 reps each.

Chest is a great illustration:
Exercise 1: incline db press
Exercise 2: flat db flye
Exercise 3: cable scoops

In this case you can see that hand position is manipulated from exercise to exercise, much as it might be for back or arms Tri-sets.

Why I suspect they are so effective

  • They keep you mentally engaged
  • It seems easier to keep the intensity high
  • You get the hormonal benefits of both high Volume and high Intensity
  • It burns like a SOB
  • It is metabolically challenging and therefore burns fat as you train
  • When training different functions and angles it helps build a well-balanced physique
  • They are very time efficient
  • I think I’ve clearly pointed out that training is only one piece of the puzzle, but if you’re looking to add a new muscle-building tool in your arsenal, I’d highly suggest using tri-sets. From my experience they can be pwerful both when cutting and when adding mass.

    Related: How to Lift Heavier Weights!

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    1. […] lean and muscular. To obtain this type of physique means a combination of eating well and training well. For most guys this means training upper body in the 8-12 rep range, and eating a high protein diet […]

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