Training for Size, Training for Mass: What Is The Difference?
The difference between training for size and training for mass is the focus of your goals. For example, if you are trying to gain muscle mass, then it makes sense to train with weights. If you want to look better or bulk up then it makes sense to use resistance machines like free weight benches and rows instead. However, there are many different types of people who have different goals. Some may only wish to gain muscle mass while others may desire to get leaner and improve their appearance. The type of person you are will determine what type of program works best for you.
If you’re interested in gaining muscle mass, then a routine consisting primarily of compound exercises such as squats, deadlifts and bench presses would be appropriate. These exercises work the muscles directly and increase muscle size. They also strengthen the whole body.
You might do some isolation movements like bicep curls or leg extensions to target specific areas of your body.
On the other hand, if you’re looking to get leaner, then you’ll probably benefit from using less weight and focusing more on lower rep sets of high intensity exercises such as supersets (e.g., 3×8) or circuits (e.g.
3×10). These are better for burning fat and improving your cardiovascular fitness.
You could also split your routine between compound and isolation movements to maximize the benefits of both types of training. For example, you could do heavy compound movements in the 5-8 rep range. For legs, this could include sumo deadlifts, Romanian deadlifts and front squats.
For chest, this could include low-incline barbell bench presses and push-ups. After completing these exercises, you could follow them up with high-rep cable crossover or pully work in the 12-15 rep range.
What Is The Best Mass Building Workout?
The best mass building workout is going to be different for everyone as genetics, age, experience and many other factors play a role. For example, a genetic freak with a great deal of muscle memory will build muscle faster than the average person. On the other hand, a newb with less of an athletic background will build muscle at a slower rate.
That said, in general here is what most people will find to be the most effective. Keep in mind that you should also be focusing on good form as this can prevent injuries and accelerate your gains. In addition, you want to make sure that you’re eating enough food (and the right foods).
If you’re not gaining any weight, then you need to eat more. Lastly, remember rest is just as important as your workout and you want to be sure you’re getting enough each day.
High Volume, Moderate Weight:
This type of routine involves a lot of volume and less weight. As a result, your muscles are forced to work harder as you’re not holding anything back. This routine is best for people who have more time to train and like the feel of working out hard for a longer period of time.
High Weight, Moderate Volume:
This type of routine involves using heavier weights and performing fewer reps. This is best for people who like to get in and get out. It’s also great if you don’t like to spend hours in the gym as you can complete your routine in a shorter amount of time.
High Volume, High Weight:
This routine involves a lot of volume and more weight. As a result, your muscles are going to be severely fatigued. This routine is best for people who like a challenge as it takes more endurance and mental toughness.
This routine focuses on training the entire body within the same session. For most people, this will be the most convenient and flexible routine as it can be easy to fit into any schedule. If this is your first time lifting, then I would highly recommend this routine as it will help you learn proper form and gain an understanding of how your body responds to weight training.
No matter which routine you end up choosing, you’re going to have to stick with it if you want to see results. This means that you can’t allow yourself to get frustrated or lose motivation. If need be, set a schedule for yourself with deadlines.
For example, tell yourself that every week you’re going to add five pounds to the bar or add an extra rep to each exercise. By giving yourself small challenges each week, it’s going to keep you from burning out and give you an added push when you need it.
Another tip I can provide is to try to eat a healthy diet along with your training. I know that this sounds like no big surprise and that everyone already knows this, but you’d be surprised at how many people completely ignore this key factor. Without a proper diet you’re not going to see the results that you want.
Even if you’re eating a lot and working out, if your diet is lacking then you’re not going to make as much progress as you would if you optimized your diet.
I can recommend a few dieting tips that I’ve personally found to work. These aren’t miracle diet plans or anything, but rather just some common sense approaches that require little effort yet yield great results. The first tip is to cut out all sodas and replace them with water or milk.
Sodas are full of sugars and can lead to weight gain if you have too many. Not to mention, they’re extremely bad for your health. Next, start eating whole grain foods instead of white breads and rices. You’d be surprised at how much better you feel by doing this alone. When you have a sweet-tooth craving, try eating some fruit as a treat rather than a sugar-laden popsicle or ice-cream. By cutting out sugars and starches (or at least reducing them), your body will enter a state called ketosis in which it starts burning stored fat for energy rather than the glucose from carbohydrates. You can learn more about this by reading a book from your local library or by googling it.
Finally, be sure to exercise. Even if you only have time to do little each day, the extra endurance will help you out when it comes to sports and other activities. Aim to get at least 30 minutes of cardio done a day, but 60-90 is even better if you can do it.
You can also lift some weights to build up your muscles and improve your strength. Even 15 minutes a day is better than nothing.
I wish you the best of luck in your fitness endeavors.
Always remember that exercise isn’t just for building your body, it’s also for building your mind.
Exercise can help unlock your true potential in other aspects of life. Whether it’s mental or physical, you will become a better you by developing the body you’ve always wanted.
You’ve already learned so much about health and fitness. Now you just have to apply it! Remember, start slow and be patient.
Make one change at a time. Soon enough, you’ll look back and wonder why you didn’t start doing this sooner!
I hope you enjoyed this book.
Good luck and train hard!
Sources & references used in this article:
Association of fat-free mass and training status with left ventricular size and mass in endurance-trained athletes by GA Whalley, RN Doughty, GD Gamble… – Journal of the …, 2004 – onlinejacc.org
Effects of resistance training with moderate vs heavy loads on muscle mass and strength in the elderly: A meta‐analysis by R Csapo, LM Alegre – … journal of medicine & science in sports, 2016 – Wiley Online Library
Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis by BJ Schoenfeld, D Ogborn, JW Krieger – Journal of sports sciences, 2017 – Taylor & Francis
Heterogeneity in resistance training-induced muscle strength and mass responses in men and women of different ages by JP Ahtiainen, S Walker, H Peltonen, J Holviala… – Age, 2016 – Springer