Table Of ContentIntroduction
Chapter 1: Exercise Selection
1.1 Intro
1.2 Free Weights vs Machines vs Bodyweight
1.3 Compound vs Isolation Exercises
1.4 How to Select Compound Exercises
1.4.1 Horizontal Push
1.4.2 Horizontal Pull
1.4.3 Vertical Push
1.4.4 Vertical Pull
1.4.5 Knee Dominant Compound
1.4.6 Hip Dominant Compound
1.4.7 End of Detailing Exercises
1.5 How to Select Isolation Exercises
1.5.1 Isolating the Triceps
1.5.2 Isolating the Elbow Flexors
1.5.3 Isolating the Lateral Shoulder
1.5.4 Isolating the Rectus Femoris (Quadriceps)
1.5.5 Isolating the Hamstrings
1.5.6 Isolating the Calf Muscles
1.5.7 Isolation Exercise Summary
1.6 How Many Compound Exercises (Per Movement Pattern) And
Isolation Exercises (Per Muscle) Should You Select?
1.7 Exercise Order
1.8 What About the Abs and Forearms?
1.8.1 Abdominals
1.8.2 Forearms
1.9 Chapter Summary
Chapter 2: Rep Ranges
2.1 Intro
2.2 Traditional Rep Range Continuum
2.3 Long-Term Research
2.4 Why Is the Actual Muscle Growth Rep Range So Wide?
2.5 How Heavy Is Too Heavy for Muscle Growth?
2.6 How Light Is Too Light for Muscle Growth?
2.7 Combine Different Rep Ranges for More Muscle Growth?
2.8 Do You Need to Train to Failure for Optimal Muscle Growth?
2.8.1 Data on Young Individuals
2.8.2 Data on Individuals Above 50
2.9 Fast Reps vs Slow Reps for Muscle Growth
2.10 Chapter Summary
Chapter 3: How Many Sets?
3.1 Intro
3.2 Low Sets vs Moderate Sets vs High Sets
3.3 How to Count Your Weekly Sets for a Muscle Group
3.4 Chapter Summary
Chapter 4: Rest Intervals
4.1 Intro
4.2 Rest Intervals with Compound Exercises
4.3 Rest Intervals With Isolation Exercises
4.4 Chapter Summary
Chapter 5: How Often Should You Train a Muscle Group?
5.1 Intro
5.2 Low Frequency vs Moderate Frequency vs High Frequency
5.3 Chapter Summary
Chapter 6: Progressive Overload
6.1 Intro
6.2 Why Is Progressive Overload Required?
6.3 Progressive Overload Cycle
6.4 Natural Progressive Overload
6.5 The Different Ways to Progressive Overload
6.5.1 Increasing Load or Number of Repetitions
6.5.2 Slowing Down Repetition Tempos
6.5.3 Decreasing Rest Interval Durations
6.5.4 Increasing Sets?
6.6 Is There an Optimal Form of Progressive Overload for Building
Muscle?
6.7 Further Discussion on Progressively Overloading Bodyweight
Exercises
6.8 How Often and How Much Should You Expect Progressive
Overload to Be Applied?
6.9 Chapter Summary
Chapter 7: Individual Differences
Exercise Training Templates
Training Template One: Bodybuilding Style Split
“Empty” Model
“Example Full” Model
Training Template Two: Upper/Lower Split
“Empty” Model
“Example Full” Model
Training Template Three: Full Body Split
“Empty” Model
“Example Full” Model
References
Introduction
Thanks to the internet, individuals now have access to more information
than ever before. There are unquestionably an array of positive things about
this. Simultaneously, some negatives do exist.
Applying this to the world of building muscle, a quick Google Search on
any given training variable will typically bring up hundreds of thousands of
results. Access to this amount of information can be highly valuable.
However, especially in the broad fitness world, misinformation or just
plain contradictory information exists.
As an example, one source may claim that repetitions between 8 and 12
are the best for building muscle, while another source may state repetitions
above 12 are better.
Comparably, one source may state full-body workout splits that have you
train each of your muscle groups three times per week is ideal for building
muscle as a beginner, while a different source may contend traditional
bodybuilding style splits (where you train each muscle group only once per
week) is the way to go.
These aren't just two random examples. In fact, they are two problems I
faced as a beginner.
If you've spent any decent amount of time reading multiple sources online
around building muscle, chances are you're well aware of what I'm talking
about.
For complete beginners, it can be truly confusing. Who should you trust?
Fortunately, not long after I began lifting weights, I stumbled across
articles referencing scientific research.
Before this, I was unaware there existed experimental research comparing
muscle growth (as well as other measures like strength) between training with
different variables.
Instead of listening to what folks believed they thought worked best for
them, or what they dogmatically believed, here were experimental studies
that I believe bring us much closer to the truth.
Of course, I should emphasize by no means am I saying personal
experiences or beliefs are useless. There are unquestionably situations in
which a person's experience or beliefs are highly useful.
Yet, two main issues readily come to mind when one only bases their
training and recommendations on personal experiences and beliefs.
Firstly, who are we to believe when one's personal beliefs and
experiences conflict with another?
Secondly, can we say it's truly sensible to extrapolate what works for one
individual to a wider population?
In these two situations, I believe scientific research can go a long way.
Well-designed studies enable us to more rigorously analyze certain claims
and get closer to what might be the truth.
This is not to say scientific research is perfect and everything in a training
program must be evidence-based. Poorly designed research studies, small
sample sizes, conflicting evidence, or just minimal evidence are not
uncommon to the exercise science world.
Furthermore, as we'll establish in a later chapter, scientific research is
most commonly presented as the average result of the study (or collection of
studies). The average may not necessarily apply to you.
Even with these limitations in mind, I believe basing your training
program on the current recommendations of scientific research is a far better
place to begin than to depend on anecdotal accounts (especially for a
beginner).
As a beginner develops training experience, their own experiences can
then help shape their training in combination with the current scientific
research.
To my knowledge, there does not appear to be a thorough and extensive
resource detailing the current literature on all of the variables that go into
constructing a training program. This is my attempt at creating such a
resource.
Furthermore, with the majority of muscle growth research presented on
the web, the specific participants of the study are often overlooked. That is,
were the subjects men or women? Additionally, what were their ages?
This is important information. What works for one demographic may not
work for another demographic . For instance, what's optimal for building
muscle in men between 18 and 35 may not necessarily work best for men
above the age of 50.
As a result, as we decipher the current literature around the various
variables in a training program throughout this book, we'll be sure to note the
exact participants involved to eventually derive recommendations specific to
each different demographic (men below the age of 50, women below the age
of 50, men above the age of 50, and women above the age of 50).
When I first began training, I truly believe a book such as this would have
saved a lot of time, confusion, and energy. I hope this resource can do this for
you.
Chapter 1: Exercise Selection
1.1 Intro
One of the first things people think about when creating a training
program is what exercises they should perform.
For the purpose of building muscle, there are many critical variables one
should consider when selecting their exercises.
● Should you perform free weight, machine, or bodyweight-based
exercises?
● How do compound exercises compare to isolation exercises?
● How much exercise variety is ideal for muscle growth?
● Does the order in which you perform the various exercises in a
training session matter for muscle growth?
Don't Worry if some of the terms in the questions above are foreign to
you. They'll soon become familiar.
In this chapter, we'll be answering the above questions with help from the
currently available scientific research. Furthermore, we’ll also aim to provide
a clear framework which you can easily use to select exercises for your
custom training program.
1.2 Free Weights vs Machines vs
Bodyweight
Let us first explore and compare the different exercise modalities (free
weights, machines, and bodyweight exercises) for building muscle.
Free weights refer to exercises that are performed with a weighted object
that can freely move.
For instance, any exercise performed with a barbell or dumbbell is
classified as free weight, as barbells and dumbbells can be freely moved.
Although barbells and dumbbells are probably the most commonly used
free weight equipment, exercises performed with other equipment such as
kettlebells and medicine balls also technically fit under the definition of a free
weight exercise.
Machines are straightforward, they're simply any movements performed
with machine-based equipment.
Bodyweight exercises are also straightforward, they are simply
movements carried out with only your body weight.
