Progressive overload is the key to building quality muscle consistently. This program is based around my experience on exercise selection and starting at minimum effective volume and working up to an overload volume. Keep in mind these factors can be different for everyone so use this program as a base to build your perfect physique.
Exercise variation is a tool to help build quality muscle consistently. In this second phase I change some of the exercises and/or exercise order to try and trick the body out of the consistent pattern its been in. This program is based around my experience on exercise selection and starting at minimum effective volume and working up to an overload volume. Keep in mind these factors can be different for everyone so use this program as a base to build your perfect physique.
So this 6 week block I use as a maintenance to my phase 1 & 2 training blocks. This allows me to solidify the gains I made in the phase training, and also helps reduce systemic fatigue.
If you’re looking for strength gains, you can’t go past the 5×5 program. This 3 day a week 5×5 program can produce an increase in muscle mass and strength so long as you are eating enough calories. There is also some higher-rep accessory work that will help facilitate strength in the main movements.
Each exercise is rotated so that one of the three is performed with maximal loads once per week while the other exercises are performed using sub maximal intensity. Essentially, this means there is a heavy day, a medium day and a light day for each exercise during training the week.
5 day training splits are a great progression from a training program that groups muscles together for a couple of days per week, like a total body workout for example, beacuse you are able to add more exercises or sets to a muscle group which will lead to greater hypertrophy. The workouts in a 5 day training split are usually more intense per muscle area while providing maximum recovery before having to hit the same muscles again.
4 day training splits are a great progression from a 3 day training split. The muscles are still grouped together, however now you have the option to group different muscles together or have your arm workouts on a designated day, which is the most common practice.
3 day push pull leg workouts are fantastic for building volume within a workout while allowing ample recovery time between sessions. Training only 3 days per week gives you greater options on when you want to train without the stress of having to make up missed days like on a 5 or 6 day per week program. Utilising machines only can help you learn proper technique patterns and build muscle endurance without your stabiliser muscle being the limiting factor.
3 day push pull leg workouts are fantastic for building muscle foundations without over fatiguing a muscle group within a workout as there are fewer exercises per body part and allowing ample recovery time between session limits systemic fatigue. Training only 3 days per week gives you greater options on when you want to train and starting out on this program is ideal for people who are pushed for time and are looking to build muscle and strength more efficiently.
Maximise your size with this 4 day a week muscle builder program. Grouping muscles together in a workout can increase intensity and allows for more recovery days which can help promote faster hypertrophy. This program is a good progression from a total body workout or as a change from a bro split program.