The 3 Key Training Variables to Manipulate for Size: Volume, Intensity and Frequency
Volume – The number of sets performed per workout. A typical volume would be three or four sets with one minute rest between each set. If you are doing high reps (3-5) then you will need higher volumes.
You may want to increase your volume if you have been performing low rep workouts because they tend to tire out the muscles too much.
Intensity – The amount of weight lifted per repetition. For example, if you lift 70% of 1RM, then you will do 2-4 repetitions with 70% of your 1RM. If you lift 85% of 1RM, then you will perform 4-6 repetitions with 85% of your 1RM.
These percentages are based on the percentage used for strength development in powerlifting competitions.
Frequency – How often you train. For example, if you are doing two sessions per week, then you should increase intensity and decrease frequency.
The 3 Key Training Variables to Manipulate for Size: Volume, Intensity and Frequency
If you want to build muscle mass at a fast rate, then it is necessary to work hard every day. It may even be necessary to train more than four times a week. It is vital that you have complete rest days to allow your muscles to recover so that you do not overwork them.
They will burn if you push yourself hard enough.
You can use the same weight limit when you work out the next day. If you want to grow, then you need to take at least one day off from working out a muscle group. If you have been working out a muscle group for three days in a row and you push yourself pass failure, then you will tear the muscle.
Taking at least one day off from training a muscle group will allow it to repair itself stronger than before. You should also increase intensity when you are taking these rest days.
Intensity should be increased with every workout. Always keep in mind that your muscles get used to higher intensity workouts, so it is vital to continue raising the bar. The best way to do this is to lift heavier weights.
Volume and frequency can be played with to increase muscle size. If you are an advanced lifter, then you may want to keep the number of sets low (3-5) and increase the amount of weight that you use. If you are a beginner or intermediate lifter, then you may want to increase the number of sets that you perform per muscle group.
Volume can also be increased when taking rest days. This means that you can use the same weight limit and keep track of the amount of reps that you perform.
Intensity is increased by lifting heavier weights as you progress in your workouts. Volume and frequency are also increased as you progress, but intensity should be increased every workout or at least every other workout.
When doing this routine, you should keep a record of the weight limit that you lift for each exercise. This will allow you to keep track of your progress and make necessary adjustments to your routine.
The Weider Barbell Routine involves performing five sets of five repetitions for each exercise that you do. You will increase the amount of weight that you lift for each exercise as you go along in your workouts. This means that you should keep track of the amount of weight that you lift for each exercise.
Always concentrate when you lift weights. Do not just go through the motions. Make sure that you take at least one day off from working out a muscle group.
Muscles need time to recover and grow stronger.
You can do this routine three or four times a week, but no more than five times a week. It is best to take one day off in between each workout so that your muscles have enough time to heal and get stronger.
You increase the weight that you lift and decrease the number of reps that you do as you go along in your workouts. The more advanced that you are, the more often you will increase the amount of weight that you use and decrease the reps that you do.
This program can be done for beginners or even intermediates. For beginning trainers, it is best to start slowly with low weight and high reps. The weight that you choose should be light enough for you to do at least twenty reps.
As you grow stronger, then you can increase the amount of weight that you lift. When doing this routine, always keep in mind that volume and frequency matter more than intensity. You should not increase the weight that you use if your form begins to suffer.
This is a very demanding routine and is not ideal for beginners or for trainers that do not have at least a year of experience. If you wish to get the most out of this routine, then it is best to be in excellent physical condition.
The Weider System is similar to other routines that you may have heard of such as 5 x 5, but it does have some key differences.
The standard Weider system routine involves performing three sets of eight different exercises. Each exercise is performed until failure. You should only pick weights that you can lift for at least eight reps.
After you have completed three sets of an exercise, move on to the next one.
The most common Weider bench press routine involves performing three sets of eight repetitions for the bench press, followed by three sets of pullovers, also performed for eight reps each. The Weider curl is done three times with eight reps each as well.
Two other variations are the incline dumbbell press and the overhead press. These two exercises are performed three sets of eight reps as well.
As you can see, this routine involves performing a lot of heavy lifting. This is one of the main differences between the Weider system and other programs such as 5 x 5.
The Weider deadlift routine involves performing five sets of five repetitions for the deadlift, followed by five sets of stiff-legged deadlifts for five reps each. The barbell row is performed three sets of five reps. This routine is more focused on slow and steady progress rather than increasing weight quickly.
After you have warmed up, it is important to focus on raising the weight slowly and steadily with each set.
This routine also involves more isolation work than the original Weider System, which focused on compound movements.
The Weider squat routine involves performing five sets of five reps for the back squat, followed by three sets of five reps for the front squat. The hack squat is performed three sets of five reps and the lying leg curl is performed for three sets of five reps as well.
Start this program off with lighter weights and focus on perfect form. After you have gotten a feel for the routine, you can increase the amount of weight that you lift.
The Weider system can be combined with other routines as well. For example, you could switch between 5 x 5 and 3 x 8 or even just alternate between the bench press and incline bench press each workout.
Time Under Tension
One of the most important things about any muscle building routine is time under tension.
Time under tension refers to the amount of time that a muscle is placed under a stress for contraction. When you lift weights, you place stress on your muscles. The longer that stress lasts, the more time your muscles are under tension and the more they will grow.
Most bodybuilders spend a few minutes on each set when lifting heavy. Powerlifters usually perform only one or two reps at the most and often struggle to do so. Regardless of the rep range that you choose, a good rule of thumb is to take three seconds on the way down and another three seconds on the way up.
This adds up to six seconds per repetitions on average.
For example, if you perform five reps in a set, that will take around thirty seconds. If you perform twelve reps in a set, that will take around two and a half minutes. Obviously the more time you spend under tension, the more muscle that you can potentially grow.
This is why the Weider System works so well for building mass as it forces you to focus on lifting slowly and deliberately. Make sure that you don’t just pump out the reps quickly. Focus on doing slow, controlled movements.
The Weider system is not a quick way to build muscle. It takes a long time and a lot of patience to get the most out of this program. With dedication and hard work, you will be able to add a significant amount of muscle to your frame.
Make sure that you stay dedicated to this routine before giving up and looking for a new program. There is a reason that this system is still popular after all of these years. It works!
Warm up properly, focus on your form, add weight slowly and you will get the results that you are looking for. With enough dedication, you can add size and definition to your entire body with this awesome program. Just be sure to eat enough food and get enough rest.
Stay away from anabolic steroids at all times to ensure that your body responds favorably to this routine. Eat a good amount of nutritious food and get enough rest throughout the day. You will gain size much faster when you are taking in a surplus of calories and getting enough rest.
With proper diet and rest, you can add size and bodyweight in a healthy and natural way. This will help to ensure that you do not injure yourself by lifting too much weight or over-stressing your body in some other way.
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