When it comes to results from the weeks or months of long hours in the gym, everyone expects to pack on some amount of serious muscle. Training is one of the most integral components along with diet which needs to be kept under check regularly. One can use from a variety of different training programs depending on their experience and conditioning from workouts. Different programs can provide different basic levels from where one can build and shape up depending on individual capacities. What one needs to understand is the different factors which contribute the most to gaining lean muscle. A workout which describes these factors is correctly able to chart out exercising routines. There is no ‘Perfect Workout Plan’ but any plan that is executed well is bound to transform anyone’s body in a good way.
Today we shall look at the most popular and well compiled workout plans along with their pros and cons.
5 X 5 Program
The 5x5 program derives its roots from Powerlifting. For those who are new to the world of training in the gym, Powerlifting is at the top of strength training and is characterized by sheer muscle tearing power and ground shaking weights. The five-by-five program is a very popular training program amongst those who wish to gain high amount of strength and pack on muscle at the same time. This program revolves around a simple set up which consists of performing three main exercises which involve muscles from both the upper and lower body. Five sets of five reputations of each of these three exercises and you have taken off as a beginner power lifter. These heavy compound exercises involve most of the muscles in the body and have an overwhelming effect which is essential for muscle growth.
PROS
5 X 5 training program has major advantages since it incorporates training with an increased frequency. Frequent stimulation of muscle fibers will cause high amounts of testosterone to be released which in turn will promote muscle growth. People are able to see results from this program in a few weeks. Owing to its high intensity most people witness an increase in their appetite too.
CONS
One area where this program would not work is with beginners who do not have as any history of lifting as it is very challenging and hence not recommended for beginners to follow the program. This program can be adopted after one has around 3-6 months of lifting experience. Another con is that it does not lend very well for other activities like athletics and sports training due to 3-4 days per week of heavy lifting.
SAMPLE WORKOUT
One should aim at performing the 5 X 5 workout for the core exercises described above and cut back on the volume for any accessory lifts which one wishes to include. You can alternate between the two workouts A and B thrice a week with at least one off day in between. The advisable amount of rest between sets of the core exercises is around 60-120 seconds and 30-45 seconds between accessory excesses. Someone who finds it difficult to recover from this set up can choose to attempt a 3 X 5 and check recovery. Be careful as this program could result in over training easily if not monitored.
German Volume Training
This program is similar to the 5 X 5 workout but includes higher volume at the same time. It is characterized by high number of sets and even higher number of repetitions in the range of 10 for each exercise. German Volume training is designed to focus on two muscle group per day and alternating between them over the course of three days every week.
PROS
This program allows for muscle building at an extremely fast pace even for someone who has some experience in lifting. Like any other training program, diet holds the key to packing great amounts of muscle in this program as well. Eating a high calorie diet will support this program best.
CONS
This program could result in over training just like 5 X 5 if you plan on doing additional activity like cardio or sports. You would want to reduce all such additional activity to the minimum to avoid fatigue and to reap the most of this program. Anther con is that this program is not suited in case you wish in maximum strength development as opposed to purely muscle gains since this program requires one to lift in the higher rep range which is possible only with slightly lower weights than what one would use in the 5 X 5 set up.
SAMPLE WORKOUT
You are supposed to select one heavy compound exercise for each muscle group so that it pushes the muscles far enough to promote the maximum muscle growth. A few isolation exercises can be added towards the end of your workout to maximize muscle hypertrophy if you wish but bring them down to around 2-3 sets of 10-15 reps. Keeping the pace of the workout up helps by resting in the 60-9- seconds range. Make sure to adjust the weight since you will be hitting the higher rep range. Somewhere around 50-60% of your One Rep Max can be a good start. This program is divided in to three different days of Chest and Back, Legs and Abs, and Shoulders and Arms. Ideal one day off between workouts and an entire weekend for recovery would be optimal and would give you enough time to chart out a plan for the following week.
“The question isn’t who is going to let me; it’s who is going to stop me.” – Ayn Rand
FST-7
The Fascial Stretch Training is a type of volume training which is gaining popularity. This program is based on a different set up and does not include all the exercises which one would perform in a workout session nor does it involve dividing the body into areas ( like upper and lower body), but rather it restricts itself to guidelines regarding what you should be doing on the last exercise for each body part worked that session. Primary objective of this program is to stretch the ‘Fascia Tissue’. The Fascia Tissue is the soft tissue which connects fibers and is founds around muscles in the entire body. It is responsible primarily to help maintain the structural integrity of the body. The tissue also provides support, protection and acts as a shock absorber during activities. It has been observed that muscle growth is noted when this tissue is stretched since it allows delivery of higher amount of Minerals, Amino Acids and Oxygen to the tissues. In this program, perform seven sets of 15 reps for whichever exercise you perform at the last for each muscle group. Rest periods should be kept short. The weight used should be lowered since the rep range is increased.
PROS
Increased flexibility is the major pro for obvious reasons. This program gives the freedom to either specialize in some body parts which you might find to be lagging or you can also keep the rest of the program lower in total volume.
CONS
One con which is clearly visible in this set up is that if you struggle with recovery, you will not be able to work out with the same frequency. However, after a while your body is likely to adapt to this program. It is advised to have adequate nutrition and not add too much cardio training during the week to avoid overtraining. People have started seeing improvements in their physique shortly after switching to the FST-7 program.
SAMPLE WORKOUT
This workout can be chosen as the primary workout by some people based on their requirements. This program can be employed for a particularly lagging muscle group or even for all workouts. Increased muscle soreness can very often be a result of this workout and hence it is advised to adjust and adapt to your own schedule.
Upper/Lower Split Training
This is the fourth in our list of muscle packing workout plans. Upper-lower training splits are a great progression from total body training and work well with most populations that want to gain size and increase endurance. This workout routine is by far the best way to build muscle for anyone past the beginner stage and has roughly around 3-5 months of lifting experience. It is a classic “upper-lower” split with the shoulder girdle and arms being hit one day and then the lower body the next day. The setup is usually performed on a two on, one off schedule during the week. What this does is that it allows you to hit every muscle group twice per week, which is a frequency that is proven to yield tremendous results. One more aspect of this workout is that it lays a good amount of emphasis on lower body as well. This brings out proportionality which might not be the center of the universe in other programs.
PROS
Most of the times, one can see this workout plan being recommended to beginners who are looking to maximize on gains in a short period. This plan is slightly less intense and stressful on muscles since it allows enough rest during the week and breaks up the exercises. Such a set up can also be adopted by advanced trainees who could always use an intensified version by increasing the number of sets, minimizing rest periods and careful exercise selection. One can also target specific muscle groups in a more isolated manner (delts, traps).
CONS
Not many. This is a very versatile program and can be changed in multiple ways depending on the goals and existing level of conditioning of an individual. It should be performed four days of the week. To avoid any conflicts, this workout program can be designed in a way that Upper and Lower Body training is performed in alternate weeks.
SAMPLE WORKOUT
There is an endless amount of exercise-selection choices for this type of workout plan and you should format the program according to how much volume you can handle, any muscle groups you want to focus on and whether you primarily focus on strength or size. Aim to take about one minute of rest between the first groups of exercises and then shorten the rest period to 30-45 seconds for the second. The entire workout can be divided into 4 or 5 parts and then performed like Workout A and B one after each other and then Workouts C and D after a day’s break.
Full Body Workout
For most of us, having to go to the gym fewer times each week may come as a welcome relief. Though put in less time, this is not to say that you put in less sweat and hard work into the routine. If you are truly serious about achieving a high level of fitness, full body workouts are an ideal program that lets you hit multiple muscle groups together. Such programs save a lot of time needed to be spent at the gym without compromising on building muscles. A full body workout when done right allows people to achieve a high degree of muscle contraction. A design that plugs in appropriate time for complete recovery would also save the inevitable crash and burn that hit.
PROS
A Full body workout is perfect for a beginner as it enables them to watch volume which is extremely important for beginners to get used to the pressure and helps them develop stamina. It is also very useful for advanced lifter as it has high frequency aspect attached to it. Saves time spent at the gym. For most people, time is limited; having the ability to achieve exercise goals in a shorter time is highly appealing. Full body workouts allow people to not only workout fewer times.
CONS
This type of workout might not be too effective if one is looking to develop an underdeveloped muscle group since some exercises for each body part need to be performed in every session. A full body routine might make the workout too crowded when compared with other specialization plans.
SAMPLE WORKOUT
You are going to hit almost all major muscle groups by preforming multiple compound exercises to keep volume under control. Some isolation exercises can be added towards the end of the workout to increase definition and pump. A short rest period of 60-90 seconds between sets of the compound exercises and around 45-60 seconds between sets of isolation exercises is best. These workouts should ideally be performed alternately over the course of 2-3 days every week without at least one day’s rest.
These five different workout plans are all suited to a person with any level of conditioning and lifting experience. You can build muscle and get jacked with any of these programs in the sense that you can either graduate to different exercises and switch between programs. Choosing a workout routine for you can be scary, but it's really not worth the doubt and the wait. As soon as you begin with a plan you will feel its impact on your body and with careful estimations you will progress. Pick a different exercise each time and your muscles will stay conditioned as you will be able to hit all fibers from different angles. The only thing which you need to understand is that by following a strict regime, keeping track of progress, and tweaking routines accordingly would work best. Once again, the importance of a well framed diet cannot be highlighted more as in the end you need to supplement your body with energy and repair all the fibers damaged in the above mentioned workout programs. Only then will you able to see results. You should keep in mind that programs can be shifted at any point to push muscle growth and to avoid a plateau and that is what we call the beauty of fitness and bodybuilding.
“Intensity builds immensity.” – Kevin Levrone
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