Marc Dietschweiler Crash course in training Gainz Guaranteed Crash course in training for strength and muscle building It may sound trite and simplistic, but building strength and muscle and sculpting an aesthetic body through exercise is pretty simple if a few basic rules are followed. These rules are listed and explained in the following chapters according to the level of importance. Nutrition is not mentioned here, but is explained in a separate document due to its enormous importance (see "Crash Course in Nutrition"). Table of contents 1. consistency and persistence .................................................................................................................... 1 2. train close to muscle failure, but do not overdo it. ................................................................................... 2 3. train enough (training volume) ................................................................................................................ 2 4. training frequency (how often should I train per week?) .......................................................................... 3 5. technique and range of motion ............................................................................................................... 4 6. progression ............................................................................................................................................ 4 7. tracking/logging...................................................................................................................................... 4 8. the rest .................................................................................................................................................. 5 9. knowledge assurance.............................................................................................................................. 5 1. consistency and persistence To make a muscle grow, it must be trained, we all know this. However, the most sophisticated training and nutrition plan brings nothing if it is not implemented! So the most important thing is the continuous pursuit of training to achieve long-term and lasting success. Accordingly, only the training method should be chosen, which is really implemented. Training in the gym with weights is proven to be the best method to build a comprehensively aesthetic body 1 . However, this is not for everyone due to different factors and each person should follow the plan that can be implemented in the long term, as even home workouts are very effective. Achieving sufficient weekly training volume2 is the be-all and end-all for muscle building! Further, consistency is so important because science has shown that little does not equal nothing 3 . For example, it has been shown that training with only 1/8th of the normal training volume (e.g., so 2 sets of push-ups instead of 16 per week) over a longer period of time maintains almost all of the progress of the workout, while completely pausing has led 1 https://www.strongerbyscience.com/no-gym/ Training volume = training sets per certain time, usually per week. 1 training set = 1 exercise for a certain number of repetitions. So the weekly calf training volume consists of e.g. 10 sets of calf raises of 8-12 repetitions. 3 https://pubmed.ncbi.nlm.nih.gov/21131862/ 2 1 Marc Dietschweiler Crash course in training Gainz Guaranteed to the usual decay of the muscles. So if you can't implement your usual training routine for a certain period of time for various reasons (e.g. vacations), you are already very well served with little effort (e.g. 1x week of bodyweight training). Take Away Message: Always exercise regularly, no matter how little. Note: to build consistency in your workouts, make it part of your routine (like brushing your teeth) and have commitment to follow through with these workouts by working with a workout partner or trainer. 2. train close to muscle failure, but do not overdo it. Now that we train enough regularly, we need to train hard enough. Today's scientific consensus recommends training sets so hard that the trainee could have done 0-3 more reps4 . This way of estimating the intensity of a training set is called RIR (Reps in Reserve), where e.g. RIR 2 means that the trainee could have done 2 more reps in the training set. Regarding these recommendations, it should be noted that a) the exercise form should always be top and only suffer from the effort in exceptional cases, b) RIR 0 - i.e. complete muscle failure - should happen at most once per workout and muscle group (preferably at the end of the workout), otherwise the workout quality suffers greatly from the exhaustion. It is a myth that the last repetitions before muscle failure are the most important5 , c) the lighter the training weight and the higher the repetitions per training set (i.e. push-ups), the closer to muscle failure (RIR 0) should be trained per set to allow maximum growth 6 . For heavy exercises such as squats, training to muscle failure (max1 RIR) should never be performed as this carries a risk of injury. Take Away Message: Always train hard enough, preferably 0-3 RIR. Note: to practice your estimation of RIR, perform a training set and when you feel you have reached, say, 3 RIR, make a mental note and then perform the set to muscle failure (RIR 0) and then you can assess how accurate your estimation was. As a beginner, it is additionally important to experience and practice true muscle failure so as not to train too lightly. 3. train enough (training volume) If we train hard enough, we need to train hard enough, which means we need to achieve enough training volume. But how do I count training volume? Fortunately, science gives us a simple answer. Studies in a variety of populations have shown7 that muscles grow over a very wide range of repetition ranges. When training protocols are matched in terms of number of sets, they result in similar muscle growth even with very different numbers of repetitions per set. This is because when training sets are trained close to muscle failure, the muscle fibers are all exhausted whether 15 or 5 repetitions per set are trained. 4 https://www.researchgate.net/publication/259390281_EvidenceBased_Resistance_Training_Recommendations_for_Muscular_Hypertrophy 5 https://www.strongerbyscience.com/effective-reps/ 6 https://www.strongerbyscience.com/research-spotlight-low-load-training-update/ 7 https://www.strongerbyscience.com/the-new-approach-to-training-volume/ 2 Marc Dietschweiler Crash course in training Gainz Guaranteed But how many sets are optimal? Generally speaking, 10-20 strenuous (RIR 0-3) sets per muscle per week is optimal8 . As a beginner, it is good to start with 10 sets (or even less) and then increase as progress slows. Advanced users9 should rather train in cycles according to the following scheme: Week 1: 12 sets Week 2: 14 sets Week 3: 16 sets Week 4: 18 sets 10 Week 5: 20 sets Week 6: 6 sets (deload) . This is designed to better regulate fatigue from training, because breaks are important! Take Away Message: Train with about 10-20 sets per week. Note: multi-joint exercises such as bench press or squats load multiple muscles at once, which is why they are so popular. In that case, they should be counted as one set per major muscle (like the chest in the bench press) and half a set per heavily involved accessory muscle (like the triceps and front shoulder in the bench press). 4. training frequency (how often should I train per week?) Science shows us that training a muscle 2x per week is much better than only 1x 11 and 3x per week shows slight improvements compared to 2x 12 . In each case this is assuming that the training volume is the same for all13 and the focus is muscle growth. For strength, increased frequency (>3 times per week) does seem to produce a little more progress14 , because exercise ability also plays a role there. But what would be the best general recommendation? Train all muscles at least 2x per week, preferably 3x, because a) the more sets per muscle and per training session, the less benefit additional sets provide, with the maximum at around 8 sets per muscle and training session15 (although a minimum has not been found, so 1 set per workout is already much better than none), b) because with more frequency you have to do less sets per training session and therefore you have to motivate yourself for less time16 and c) because muscle growth (muscle protein synthesis) is stimulated only about 48 hours by training17 , so with 3-4 training sessions per week the muscles are continuously stimulated. Again, it should be mentioned that work should be done according to personal preference and training level! I recommend for most people a training plan with 2-3 full body workouts per week or a lower/upper body plan with 4 workouts (2x upper body and 2x lower body). 8 https://rpstrength.com/expert-advice/training-volume-landmarks-muscle-growth Advanced athletes are those who can no longer make any progress, or only a little progress, by simply increasing the number of sets or the weight. 10 Deloads mean active break weeks in a training schedule where built up fatigue is reduced but fitness levels are still kept high. 11 https://pubmed.ncbi.nlm.nih.gov/27102172/ 12 https://journals.lww.com/nscajscr/Abstract/2007/02000/EFFECT_OF_SHORT_TERM_EQUAL_VOLUME_RESISTANCE.37.aspx 13 e.g. 12 sets of chest for all per week, no matter how many days spread, because otherwise you could just do more with more workouts and volume is the more important factor than frequency 14 https://www.strongerbyscience.com/training-frequency/ 15 https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-theultimate-evidence-based-bible/ 16 so if you should do, say, 12 sets per week per muscle, then with a frequency of 3 times per week you only need to do 3 times 4 sets and you'll still achieve more than if you pack all 12 sets into one massive workout. 17 https://pubmed.ncbi.nlm.nih.gov/25739559/ 9 3 Marc Dietschweiler Crash course in training Gainz Guaranteed Take Away Message: Train your muscles at least 2 times a week, preferably 3. 5. technique and range of motion It is very important that exercises are always performed cleanly and in full range of motion. The training success is by far higher with full range of motion of the exercises, even if smaller weights have to be used because of this18 . The clean training execution also includes the constant full range of motion execution, especially because this is the most accurate way to measure the progress (see chapter 6). Take Away Message: Train with maximum range of motion and clean technique. Note: if the technique of certain exercises is unclear, ask your coach or check YouTube, the information on exercises is excellent there. 6. progression To make a muscle bigger, it must also be loaded more and more. This is why progression is so important. Although some progress can be achieved with the 5 points mentioned above, the targeted progression takes the training to the next level. Progression in training means nothing more than doing more than you did in the last workout. This can be achieved (simply put) by doing more weight, reps or sets, or even a combination of these factors. A simple progression scheme for training plans is linear progression, where in each training week the weight per exercise and training set is increased by the smallest possible unit or one repetition is added. If this is no longer possible due to progress, variations can be made in the individual sets. For example, a weight in deadlifting can be started with 3 sets of 5 repetitions (also written 3x5). In the next training a 6th repetition is performed in the 3rd set and in the next training also in the 2nd set a 6e, until after a few weeks a goal such as 3 sets of 7 repetitions (3x7) is reached. Then the weight is increased and started again at 3x5. This allows for long-term progression without burning out. To promote progression, the exercises can be changed slightly each month to refresh the training stimulus. An example of this would be alternating bench press→ Paused Bench Press→ Tight Bench Press→ Larsen Press and then starting over with the normal bench press in the 5th month. Take Away Message: Try to do more in each training session than the last time. Note: If training at home or with your own body weight, the weight or load can still be increased with bands, weight vests, everyday objects, etc. 7. tracking/logging I strongly recommend tracking (logging) your workouts, either via app or via notebook and pen. Tracking makes progress visible and simplifies it, as the smallest repetition progressions are not forgotten. As an app, I can recommend Gravitus19 for its functionality and social integration. Of course, almost any training app is suitable for tracking, use the one that suits you best. 18 https://www.strongerbyscience.com/research-spotlight-squat-depth/ https://www.strongerbyscience.com/range-of-motion-specificity/ 19 https://gravitus.com/ 4 Marc Dietschweiler Crash course in training Gainz Guaranteed Take Away Message: Log your workouts. 8. the rest Consequently, tips and topics follow, which have a small impact on the training. • Exercise selection: Multi-joint free exercises are best, as they have the greatest potential for progression (such as the bench press or squat). Nevertheless, similar success can be achieved with machines. • Exercise sequence: The more difficult and multi-joint the exercise, the earlier it should be done in training. • Rest: In general, a break of 3-5 minutes should be taken between the same exercises to ensure optimal strength and muscle development20 . In order not to let the rest time pass unnecessarily, antagonistic21 exercises can be trained in the meantime. An example of this would be doing a set of bench presses and then after a short breather (about 1 min) doing a set of pull-ups. After the pull-ups and another breather, the bench press muscles should have recovered sufficiently. In the breathers, the workout can also be tracked immediately. • Tempo: as long as your reps don't exceed 8 sec (1 rep = up and down), it doesn't make much difference22 . 9. knowledge assurance 1) After reading here or wherever you like, write down everything you can remember. Make an effort and try to remember everything for at least 5 minutes, no matter what. When you are done, go on to task 2. 2) Now go back to the text and find everything you forgot or left out. Write down the most important points. 20 https://pubmed.ncbi.nlm.nih.gov/26605807/ Exercises that train other muscles such as squats and shoulder presses 22 https://pubmed.ncbi.nlm.nih.gov/25601394/ 21 5 Marc Dietschweiler Crash course in training Gainz Guaranteed 3) Repeat exercises 1 and 2 every 1-2 weeks to fix your knowledge in long-term memory. 6
