Scientific Data-Based Training Plans to Gain Muscle and Strength

 

Unless you're working with a highly experienced trainer, it's hard to know what strength training program is best for you. If you do research on the internet for this, you will see that there are thousands of different opinions that overlap. In order to eliminate this confusion, it is necessary to follow the path of science and apply training programs based on scientific data.

How To Decide The Amount Of Weight To Lift?

A meta-analysis found that participants who did not perform regular training strength training (people who lifted weights for less than a year) had to lift about 60% of the maximum amount of weight they could lift for one rep, or do roughly 12 repetitions. Participants who do regular muscle and strength training (people who have been lifting weights for more than a year) should lift about 80% of the maximum amount of weight they can lift for one rep, or do approximately 8 reps per set. (1) Another meta-analysis suggests professional athletes. found that they had to remove at least 85% of the maximum amount on each iteration (insufficient data to make recommendations above this number).

How to Decide the Number of Sets to Perform?

A meta-analysis found that participants inexperienced (less than 1 year of weight lifting) and experienced (lifting weights for more than 1 year) with a muscle building program should perform an average of 4 sets per muscle group. Another meta analysis stated that professional athletes should do an average of 8 sets per muscle group.

Things to Consider During Training

Performance typically declines during training, even if you get enough rest. For this reason, exercises that affect more than one muscle group such as higher intensity, squats and bench press should generally be done at the beginning of the workout.Also, you should try new exercises that you are trying to learn at the beginning of the workout to increase muscle mass.

Rest between sets: Studies have shown that 3-5 minutes of rest between sets are ideal.

Supersets: The main problem with resting 3-5 minutes between sets is that it will increase your training time. In a study performed, you can exercise opposite muscle groups (such as biceps and triceps) in successive sets instead of 4 minutes of rest breaks between sets while exercising the same muscle group, giving only 2 minutes of rest breaks between sets. So instead of biceps set 1, biceps set 2, biceps set 3, triceps set 1, triceps set 2, triceps set 3 with 4 minutes rest between each, biceps set 1 with 2 minutes rest between each, triceps set 1, biceps set You can train in the form of 2, the triceps set 2, the biceps set 3, the triceps set 3. This will help you finish your workout in less time.

Repetition velocity: The stage you perform while the concentric part of a movement is fighting gravity (bringing the weight to your chest during curl). The eccentric part of the movement is the stage where you go towards gravity (while lowering the weight during curl). Studies have shown that the concentric part of the movement should be done as quickly as possible. In the eccentric part, the person should be in control of the weight and should not allow gravity to do all the work.

Training frequency: A meta-analysis revealed that inexperienced participants (who lifted weights for less than 1 year) gained extra strength when they worked each muscle group 3 times a week. However, experienced participants (who continued to lift weights for more than 1 year) achieved maximum strength gains by working each muscle group 2 times a week.

Increasing weight gradually: The most important point in strength training is to increase the weights gradually. Gradual weight gain means that the weights need to be increased gradually to adapt more stress to the muscles. You can take it to the next level by adding weight when you are at your strongest for each exercise.

Scientific Data Based Training Program for Maximum Strength

Based on all these data, beginners should do a whole body workout 3 days a week on non-consecutive days. Below is a sample program in this direction:

1A. Squats 1-3 sets, 12 reps, 1.5 minutes rest

1B. Bench Press 1-3 sets, 12 reps, 1.5 minutes rest

2A. Deadlift 1-3 sets, 12 reps, 1.5 minutes rest

2B. Bent Over Rows 1-3 sets, 12 reps, 1.5 minutes rest

3A. Weighted Decline Bench Curl Ups 1-3 sets, 12 reps, 1.5 minutes rest

3B. Weighted Chin Ups or Lat Pull Down 1-3 sets, 12 reps, 1.5 minutes rest

Choose a suitable weight that you can do 12 repetitions in good shape with each exercise. When you feel like you can do more than 12 repetitions, increase the weight. Superset each pair of moves with the same number in the list above. Perform the concentric part of each exercise as fast as possible and keep eccentric movements under control. Finally, start each exercise with 1 set and subtract up to 3 over time. Here's how you can configure the program for a week:

Monday: Whole body workout

Tuesday: Cardio / Rest

Wednesday: Whole body workout

Thursday: Cardio / Rest

Friday: Whole body workout

Saturday: Cardio / Rest

Sunday: Cardio / Rest

For intermediate athletes, the data supports the upper body and lower body split. Thus, you train each muscle group twice a week. A sample program prepared in this direction is as follows:

Upper body

1A. Bench Press 3 sets, 4-6, 8-10, 12-15 reps, 1.5 minutes rest

1B. Bent Over Rows 3 sets, 4-6, 8-10, 12-15 reps, 1.5 minutes rest

2A. Shoulder Press 3 sets, 4-6, 8-10, 12-15 reps, 1.5 minute rest

2B. Concentration Curls 3 sets, 4-6, 8-10, 12-15 reps, 1.5 minutes rest

Lower Body

1A. Squat 3 sets, 4-6, 8-10, 12-15 reps, 1.5 minute rest

1B. Calf Raises 3 sets, 4-6, 8-10, 12-15 reps, 1.5 minutes rest

2A. Deadlift 3 sets, 4-6, 8-10, 12-15 reps, 1.5 minute rest

2B. Weighted Decline Bench Curl Ups 3 sets, 4-6, 8-10, 12-15 reps, 1.5 minutes rest

The first time you do the upper body exercise, choose a weight that you can perform 4 to 6 repetitions with proper form. Then when you do the upper body workout, choose a weight that you can do 8 to 10 reps, and when you do upper body training for the third time the next week, choose a weight that you can do 12 to 15 reps. Keep changing these rep ranges for both upper and lower body exercises. If you feel you can do more than 4-6, 8-10, or 12-15 reps on a given day, add more weight. Exercises with the same number on the list, such as beginner workout, perform superset. Do the concentric part of each exercise as fast as possible and control the eccentric movements.

Here's how you can configure the program for a week:

Monday: upper body workout

Tuesday: lower body workout

Wednesday: Cardio / Rest

Thursday: upper body workout

Friday: lower body workout

Saturday: Cardio / Rest

Sunday: Cardio / Rest