How To Train For More Muscle

How To Train For More Muscle

The question that most novice and intermediate lifters really want to know is What's the best way to train for maximum muscle gains? Many people think you have to "train heavy" to pack on slabs of muscle. But how true is that really? And what training factors most influence muscle hypertrophy? These and other questions are answered below.

The debate between volume and intensity has long been a topic that can cause divisiveness among gym goers, bodybuilders and powerlifters alike. And somewhere along the line it became generally accepted dogma that "training heavy" is the best way to build muscle. However, according to some recent research, it appears as if volume, not heavy weights, plays a bigger role in determining muscle hypertrophy [1].

Volume > Heavy Weight For Hypertrophy

The study divided participants into two different groups. One group trained with heavy weight with fewer repetitions. The other group trained with lighter weight and more repetitions. However, the overall training volume for both groups was kept the same. At the end of 8weeks, it was found that both groups had the same increases in muscle size. But the group that trained with heavier weight did see more strength increases [1].

One might see these results and say, "See, I told you heavy weight builds muscle." And of course it can, with equivalent volume. But another interesting point to note is that when interviewed after the study, participants in the low rep/high weight group complained of joint soreness, long & tedious workouts, and tiredness. Whereas participants in the higher rep/lower weight group didn't have any of those gripes [2].

Volume Isn't The Only Factor

So, what does this all mean? Well, it could mean that lower reps with heavier weight might cause injury or burnout faster than training with lower weight and higher reps [2]. Heavier weight closer to the 1RM also requires more rest in between sets, which given the same volume, leads to longer workouts. 

Of course, we also know that a well periodized program is also important for continued growth and improvement. So, volume certainly isn't the only factor. And the research is lacking on exactly the best combination of variables for maximum hypertophy. However, there is no denying that volume is a very important factor.

What Are The Practical Implications?

The practical implications are that volume is a bigger factor in determining muscle growth than heavy weight. Therefore, instead of trying to push as much heavy weight as you can every time you step foot in the gym, you should train with enough volume to achieve sufficient overload for your level of experience. If you are a beginner then you shouldn't need to jump right into an advanced training program in order to get the results you want. You can start with a beginner training program and increase volume as necessary.

Another implication (that should be no surprise) is that training with heavier weights makes you better at lifting heavier weights. So, if your goal is to get stronger then you probably should have some heavier lifting days integrated into your training program. And in the cases where you want to try to maximize both strength and hypertrophy, then it might make sense to use a periodized training program that integrates periods of higher volume and periods of higher weight. An example of such a training program is the advanced training program published on this site, which uses undulating periodization to integrate both power (high weight) and hyperrophy (high volume) training.

References

[1] Schoenfeld, Brad J., et al. "Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men." J Strength Cond Res (2014).

[2] Schoenfeld, Brad J. "The importance of periodization." Iron Life June 2014: 6. App.

Posted by Clayton Long