However, some people are starting to give the old high volume training another look. German volume training involves super-setting two exercises together to work the muscles to exhaustion in both directions.

Typical volume training would involve combining dumbbell curls with triceps extensions. These are very popular exercises for men as they help to quickly build upper arm muscle which are the ones that are most easily displayed – remember that the triceps are the larger muscle group in the arms, so for bigger arms you need to work the triceps more than the biceps! Although squats and bench press do build much bigger muscles, they are rarely on display to be showed off. Big biceps are often the first sign that a guy works out.

The theory behind volume training is that performing more reps increases lactic acid build up and hormones in the muscles which aids muscular hypertrophy. So how is it done?

All you do is combine 2 different exercises into one “super-set”. This means that you do not rest in between each type of exercise. So for example. you perform 10 standing bicep curls, and then immediately follow it with 10 triceps extensions. Then rest after the super-set is complete, and then repeat it.

Really the best exercises for this type of training are bicep curls and triceps extensions. You can also super-set bench press and flyes, or presses with rows, but these muscles do not always respond to well to the volume training approach.

You cannot really take this approach to all of your weight training, because you will quickly start over training. With volume training you need more rest and more nutrition to repair the muscles. It is generally recommended that you do not train each body part more than once every 4 days with volume training.

One way to make volume training easier is to use the same weight for each exercise. For example, if you have a combi-bar then you can perform 20kg curls and 20kg tricep extension on the same bar. This makes working out much easier as you can quickly transition between exercises.

If you want to bulk up your biceps and triceps quickly, then this form of training is excellent. It will not make you the most athletic person, but it will make your muscles bigger and more defined.

“His physical training focuses on the enhancement of the body’s natural classic lines, shape and form. He attempts to help men and women move toward physiques that fit into the context of their lifestyles. His techniques are derived from years of experimentation, study and practice. He continues to perfect and define his methods by working with many people with different skill levels: from beginners to advanced, from world class athletes to the developmentally disabled, from the aged to the youth of America.” From his website, www.vicsnatural.com

The perform a concentration curl, take a dumbbell and lean forwards with your free arm resting across the front of your thigh above the knee. The working arm should be completely clear from the body/leg.

Then simply curl the dumbbell until the weight touches the deltoid muscles in the shoulder. The upper arm and elbow must remain static. At all times you need to be concentrating on the movement, ensuring correct form, and speed, is maintained.

When you left you should turn your hand slightly so that to outside of the hand turns inwards (i.e. the little finger twists inwards). Pause at the top if the curl and tense the bicep muscles. Then lower the weight slowly, perform a slow eccentric movement.

This is a classic bodybuilding exercise for the biceps. If you are look to bulk up a little and want to look good in a T-shirt, then concentration curls are idea.

Many people start weight training without clear goals on what they wish to achieve or any understanding of which principals need to be applied to get maximum results. The information provided is so often contradicted that most people just give up listening and do what feels right. But this is not always the best approach to exercise. To get the most out of your weight training from the start you first need to be sure f what your goals are. There are essentially three reasons for doing weight training:

1. To Increase muscular strength
2. To Increase muscle size
3. To Increase power

Generally athletes and sports-persons look to increase strength and power in varying proportions depending on their sport or role within a team. Size is generally the realm of bodybuilders. However, some athletes do need bodybuilding, most notably in combat sports. Many competitors use bodybuilding to increase weight to allow them to fight in different weight classes.

Most people lifting weights at home or in the local gym are really bodybuilders. If you are honest about your goals, usually they are to build bigger muscles to look better and feel good about yourself. This is especially true for men. Although being a little stronger is useful, generally people that hit to weight machines in the gym want to have the torso of a fitness model on the front cover of Mens Health Magazine, and are generally looking to build bigger biceps, get a solid chest or 6 pack abs. To achieve these goals a combination of bodybuilding and fat loss is required.

If you do not like the term “bodybuilding” then you can refer to it hypertrophy, which is the medical term for increasing muscle size.

How to Train for Strength, Size, or Power

The Internet is full of advice on weight training, but so often people seem to have an agenda and to sell a product which means that information is not always unbiased or scientifically proven. This is why we have looked to the academic community to try to find some unbiased and scientifically proven information on the best weight training methods.

One of the most well written and clearest papers that we came across is that of Dr. Helen Binkley, who holds a B.S. in physical and health education, M.S. in athletic training, Ph.D. in exercise physiology, was a varsity athlete, a sports coach, athletic trainer, personal trainer, and a strength training and conditioning educator. She wrote an article for the National Strength and Conditioning Association (NSCA), titled Strength, Size, or Power?

So, what about the methods of training, more specifically, how many sets and how many repetitions in each set should be performed for maximum strength, size or power gains? First, an explanation for each goal.

Strength Training

Regarding sport, Dr. Binkley makes it clear:

“Strength training exercises selected should follow specific movement patterns and muscle actions that are involved in your sport. Muscular balance should also be considered when strength training to avoid injuries, especially not having one muscle or group of muscles significantly stronger than another.”

Hypertrophy – for Muscle Size

Dr. Binkley says that hypertrophy is about high repetition work and muscular exhaustion:

“Hypertrophy training uses a variety of exercises including isolation exercises with concentric and eccentric movement patterns using a variety of joint angles. Muscle groups that the athlete wants to emphasize are targeted first or very early in the workout. Hypertrophy training uses moderate to high intensities of work to the point of muscle exhaustion, with high repetitions, and back-to-back sets of exercises for the same muscle group, with short rest periods. Hypertrophy can be used as part of the beginning phase of an off-season.”

Power Training

Power training involves high intensity of work with fewer reps and more rest.

“Power exercises help to enhance the nervous system and the coordination of muscle actions to become faster, smoother and more precise. Power training typically involves exercises that employ multiple joint movements (i.e. running, jumping, Olympic-type exercises such as the power clean, hang-pulls, snatches, push press, etc.). Power training uses high intensities of work, with low repetitions, moderate number of sets, with moderate to long rest periods between sets.”

Reps and Sets for Strength, Power and Size

The following table is created by Dr. Binkley and based on the work of Baechle, T.R. & Earle, R.W. in Essentials of Strength Training and Conditioning. The %1RM refers the the “1 rep maximum” which is the maximum weight that a person can lift when fully rested and warmed up. Power training requires you to work closer to your maximum than hypertrophy training.

Modified and adapted by Dr. Binkley from Baechle and Earle

How to Test One Repetition Maximum (1RM)

Few people know what their 1 rep max really is. It is very easy to try to determine it and then fail because your muscles are exhausted before your lift your maximum possible. Adding too much weight too soon may cause you to exhaust your muscles before even lifting the weight. Fortunately Dr. Binkley provides this method for determining your 1RM:

1. Warm up with a light resistance that allows 5 – 10 repetitions easily.
2. Rest for 1 minute.
3. Estimate a warm up load that will allow 3 – 5 repetitions:
   • 10 – 20 lbs (5 – 10%) for upper body
   • 30 – 40 lbs (10 – 20%) for lower body
4. Rest for 2 minutes.
5. Estimate a conservative near maximum load that will allow 2 – 3 repetitions:
   • 10 – 20 lbs (5 – 10) for upper body
   • 30 – 40 lbs (10 – 20%) for lower body
6. Rest 2 – 4 minutes.
7. Add load:
   • 10 – 20 lbs (5 – 10) for upper body
   • 30 – 40 lbs (10 – 20%) for lower body
8. Attempt 1RM.
9. If successful, rest 2 – 4 minutes then repeat step 7 and 8. If unsuccessful, rest 2 – 4 minutes then subtract:
   • 5 – 10 lbs (2.5 – 5%) for upper body
   • 15 – 20 lbs (5 – 10%) for lower body
   • and then go back to step 8.
10. Continue increasing or decreasing the load until 1RM can be completed with proper exercise technique. Typically this should be accomplished in 5 testing sets.

The idea is to start light and build up slowly with plenty of rest between each attempt to ensure that your muscles remain fresh. Once you have determined your 1RM for each exercise you can then start to build a weight training program based on your current strength and your weight training goals. If you 1RM for bench press is 70kg, then to build a bigger chest you need to be lifting 75% of this weight, i.e 52.5kg for 12 reps.

References

• Dr. Helen M. Binkley. Strength, Size, or Power?
• Baechle, T.R. & Earle, R.W. (Eds). Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics. 2000.

Mentzer’s Weight Training Rules:

• Each exercise must see the muscle worked through its full range of motion from a fully extended position to a fully contracted position.
• Once the fully contracted position is reached, pause momentarily before returning to the retracted position.
• If a momentary pause is not possible this is an indication that the weight is too heavy.
• Important to remember to slowly lower the weight through the eccentric (negative) phase until the muscle is fully extended.
• In order for the exercise to be effective muscular involvement must be at a maximum.
• Rapid reps reduce muscular involvement.
• The concentric movement should last 2-3 seconds and the eccentric movement 4 seconds.
• Progressive overload is the key – add more weight
• Recommended that you start with a weight for which you can only just perform a set of 8 reps with strict form
• Work this weight until failure. You will get stronger.
• Once you are able to perform 12 reps, add approximately 10% more weight to continue the progressive overload cycle.
• Once you have more experience, add forced reps to help attain total muscular failure. A partner is required.
• Failure is measured by no longer being able to lift the weight through its full range with strict form. Some people make the error of thinking that failure mean that you can no longer lift the weight no matter how hard you try. This is not the case. It is when good form does not allow you to lift the weight from fully contracted to fully extended and back again.
• Work on the smaller muscles to support your compound exercises.
• To learn more buy Mike Mentzer’s weight training book.

The traditional approach to bodybuilding the high volume weight training method. This involves performing several sets of up to 12 repetitions for each exercise, each session, with up to 36 repetitions per exercise. However, the followers of the HIT (high intensity training) methods that were popularized by Mike Mentzer, and used by 6 times Mr. Olympia Dorian Yates, believe that lifting heavier weights fewer times produces bigger muscles. Typically HIT routines involve 1 work set with 6-12 repetitions. Even amongst HITers there is a lot of debate over the number of reps that should be performed. Which method is best at building muscle?

Seeing that bodybuilding has been around for a long time now, you would think that there had by now been some unbiased scientific research into the various methods of weight training. Well, there has, but unfortunately the research is generally related to specific health issues. That being said, we shall look at the current research that is available and try to come to some conclusions.

First lets remember the purpose of this discussion – to determine the best way of building the biggest muscles. We are not asking if HIT is the best method to build the most athletic muscle or the strongest muscle. However, the conclusions may point in either one of those directions anyhow.

The HIT versus Volume Study

Another important point regarding this study into HIT is that we are restricted to the resources, and depth of information, that is available. The sources used are all ones which are found on the Internet and published by medical and sports journals. There may be alternative compelling research that we do not have access to. If you are aware of any, please send us the details!

The research available also covers a wide range of subjects. Some studies do involve people with weight training experience. However many look at the role of weight training as a means to strengthen and rehabilitate patients suffering from various conditions or recovering from operations.  There is research relating to Parkinson’s disease, in HIT for young and elderly women, elderly men, athletic strength and cycling performance. But we shall attempt to make some sense of the research.

What is Intensity?

Before we determine if HIT is the best approach to building muscle tissue, we must be clear what is meant by high intensity weight training. According to Dave Durell², “Intensity is defined as the percentage of possible momentary effort being exerted”. Physiology has shown that it is intensity that lead to muscle growth. However, the human body cannot sustain long periods of intensity. So, for maximum muscle growth, the perfect balance of intensity and duration is required. Too little intensity and there will not be sufficient microscopic tears in the muscle fibers to trigger muscular regrowth. Too much and there is a risk of damage and overtraining.

The theory behind HIT is that most of the damage to the muscle tissue is done in the first work set, and therefore performing multiple sets only makes recovery slower, but does not actually increase sarcoplasmic hypertrophy.

What is Hypertrophy?

Hypertrophy is simply the growth of muscle tissue, and is the aim of all bodybuilding. However, not all hypertrophy is equal either. There are two types of muscular hypertrophy. Sarcoplasmic hypertrophy is when the volume of sarcoplasmic fluid in the muscle cell increases – this makes the muscles bigger, but does not increase their strength. Myofibrillar hypertrophy is when the myofobrils increase to improve muscular strength. This only leads to a small increase in muscle size. Sarcoplasmic hypertrophy is the aim of bodybuilders, whereas myofibrillar hypertrophy is the aim of athletes and power lifters.

Also, Sarcoplasmic hypertrophy which involved the increase in sarcoplasms, means that the muscles store more glycosomes, which are granules of stored glycogen. So for bodybuilders, increased glycogen production is important, and for this more carbs are required.

Research has also shown that increase repetitions (volume training) leads to sarcoplasmic hypertrophy, i.e. bigger muscles. So, how is it then that professional bodybuilders that have won Mr. Olympia titles can be using HIT to build bigger muscles when biology seems clear that lifting heavier weights more intensively should result in great strength from myofibrillar hypertrophy but not greater muscle mass? The answer could be something to do with the “shock” effect where the sheer effort of training leads to a physiological response that sets the body up to build more muscle. But does it really happen this way, or is HIT essentially flawed? Some people think that a failure in understanding HIT comes from the fact that people “ignore” warm up sets. Mike Mentzer claimed that all his gains were from one single work set – but he performed many warm up sets to prepare his body for the work set. Maybe the real answer is a combination of high volume (warm up sets) and one work set where you lift until failure. This again is very different from the current approach of performing 2 or 3 work sets using the same weight.

Key Results from the Study

1. With respect to building strength, in the short term there are no benefits to using a high intensity approach for athletes that have already been working on strength training (ref 1).
2. The biggest strength gains come from workouts with the most intensity (ref 2).
3. Peter Preuss noted that in comparative experiments high volume and high intensity both showed similar gains in subjects perform knee extensions. One suggestion for increased sarcoplasmic hypertrophy with HIT was that it is due to the speed of each repetition on not the level on intensity. Slower lifting may result in larger muscles due to the increase in time for oxygen to replenish the muscles and aid sarcoplasmic hypertrophy (ref 3).
4. Maximal strength gains are elicited among athletes who train at a mean training intensity of 85% of 1 repetition maximum (1RM), 2 days per week, and with a mean training volume of 8 sets per muscle group (ref 4). This is similar to the HIT method. However, if there are bigger strength gains (myofobril growth) from this approach then the sarcoplasmic tissue must suffer, which means less bully muscles. “A note of clarification is warranted when discussing the dose-response relationship for training intensity and volume. This elucidation is crucial, as ambiguity and divergence exists within the strength and conditioning community regarding ‘‘intensity’’ and ‘‘volume’’ designation. In each of the studies analyzed, training intensity was coded as the average percent of 1RM used throughout the training program and training volume as the number of sets performed per muscle group. This operational definition for training intensity generates an objective, quantifiable unit that is contrary to the more subjective measure of training fatigue, often exploited in ‘‘H.I.T.’’ programs. Additionally, rather than designating volume as the total number of sets per specific exercise, total number of sets per muscle group is a more appropriate measurement of the absolute stress applied to a given muscle group. It should be noted that in accordance with this classification, many purported 1-set training programs / philosophies may, in effect, be multiple-set training practices.”
5. In one study one set of high-intensity resistance training was as effective as three sets for increasing knee extensors and knee flexors isometric torque and muscle thickness in previously untrained adults (ref 5). This research does support the idea of using HIT to build larger muscles, but only in previously untrained subjects. It does not mean that muscular growth would have been less with a high volume approach.
6. Performing high intensity eccentric exercises produces better results in terms of muscle structure in patients with Parkinson Disease. “The eccentric group consistently exceeded those in the standard-care group for all variables. To our knowledge, this is the first clinical trial to investigate and demonstrate the effects of eccentric resistance training on muscle hypertrophy”(ref 6). Again, this shows that HIT is best for strength in previously untrained individuals, but does not indicate if a high volume approach would have led to greater sarcoplasmic hypertrophy.
7. In female subjects there was no difference in muscular growth between those on performing of 4-5 sets of 15-20 RM (repetition maximum) with sufficient rest between sets and those performing 8-9 sets of 4-6 RM with 90 s of rest between sets. In both groups the cross-sectional area of the muscles studied grew at a similar rate (ref 8). However, neither of these approaches if really HIT, as both involve too many sets to be considered HIT.
8. In the second study of females the group doing HIT experienced smaller strength gains. “These findings suggest superior strength gains occurred following 3-set strength training compared with single-set strength training in women with basic experience in resistance training.” So this goes against the HIT for strength trend. However, we do not know about the increase in size of the muscles.
9. In a study of elderly women there was no significant effect of either a high intensity of higher volume exercise program on thigh tissue composition. So once again, inconclusive.
10. One study concluded that subjects can overtrain with HIT (generally HIT is advised as it is less likely to lead to overtraining than high volume training) – “Impaired Performances with Excessive High-Intensity Free-Weight Training” (ref. 16).
11. Also some studies have shown that neither the levels of intensity or duration of each repetition have any major effect on strength gains in untrained subjects (ref. 17 and 18).

Conclusions

Based on the research papers available to us the results are once again inconclusive. Some women respond to HIT and some do not. Some say it works, others not. Results indicated that HIT works when:

1. It is combined with, or follows, a different approach, i.e. high volume training. One study suggested that best athletic gains were from a mix. Also Mike Mentzer started his bodybuilding career using traditional high volume methods.
2. Some people are more likely to utilize it better than others. It could be that the key factor in whether of not HIT works is genetic. Each individual needs to try all methods for themselves to determine which method gives the best results. There is no one size fits all answer when it comes to bodybuilding. Women do not appear to respond any differently to HIT.
3. Different muscle fibers respond to different training, which is why some bodybuilders find using both methods works. A traditional volume training approach to start with builds the muscle foundation, then HIT maintains those and builds additional which makes the muscle bigger. Maybe HIT is one way, maybe the most effective way, of growing again after hitting a plateau in your training.
4. One theory is that for larger muscles HIT actually needs the warm up sets. However, to make the warm up sets more effective, bodybuilders need to be stronger. This means that with increased strength, the warm up sets start to work the muscles more.

Even after reviewing all this research, our conclusion is that the HIT versus HVT debate will continue. The empirical evidence supports the view that HIT can build bigger muscles (2 Mr. Olympias). But, maybe these two (Mentzer and Yates) have a genetic advantage that other bodybuilders do not, meaning that they respond to HIT in a way others just can never achieve? Biology / physiology says that high volume training leads to increased sarcoplasmic hypertrophy, which means bigger muscles. HIT should really only be utilized to increase muscular strength, not muscle size. What continues to be a sticking point is the “warm up sets”.

Finally, is the high volume training method a myth? Arnold Schwarzenegger is the most famous of the high volume trainers (and a very successful bodybuilder), but if you look at the photos of him lifting, it is anything but intense. Plus, Arnold would also say that the secret to bigger gains was to “go heavy” once a week, which is essentially performing one HIT session as part of your weekly weight training schedule. You cannot go heavy properly without it being intense! Schwarzenegger also talks at length about intensity in his book, The New Encyclopedia of Modern Bodybuilding. So, is there really a group of absolute HIT devotees that are building huge muscles? Or is it just a battle of words and ideas, while really everyone is having “heavy days” or “light days” to supplement their chosen method of bodybuilding?

References and Sources

1. Periodization: The Effect on Strength of Manipulating Volume and Intensity, by Baker, Daniel; Wilson, Greg; Carlyon, Robert. “The results indicate that in short-term training using previously trained subjects, no differences in maximal strength are seen when training volume and relative intensity are equated.”
2. http://www.skillzlab.com/userfiles/file/Downloads/FWTF-Articles/Effective-Strength-Training.pdf “The purpose of this article is to compare single set training to multiple set training to determine which training protocol comes closest to being the previously mentioned most effective system.”
3. http://books.google.co.uk/Current results of strength training research: an empirical and theoretical …
   By Peter Preuss Current results of strength training research: an empirical and theoretical, by Peter Preuss
   
4. http://38-422.wiki.uml.edu/file/view/Peterson+et+al,+2004.pdf Maximizing strength development in athletes: a meta-analysis to determine the dose response relationship. Journal of Strength and Conditioning Research, 2004, 18(2), 377–382
5. http://journals.lww.com/acsm-msse/Abstract/1996/10000/Effect_of_resistance_training_volume_on_strength “The purpose of this study was to determine the effects of different volumes of high-intensity resistance training on isometric torque and muscle thickness.”
6. http://www3.interscience.wiley.com/journal/112653177/abstract?CRETRY=1&SRETRY=0 High-intensity resistance training amplifies muscle hypertrophy and functional gains in persons with Parkinson’s disease
7. http://journals.lww.com/nsca-jscr/Abstract/1997/08000/The_Effect_of_Weight_Training_Volume_on_Hormonal.3.aspx The Effect of Weight Training Volume on Hormonal Output and Muscular Size and Function – “The results support the use of low volume training for muscular development over a 10-wk period.”
8. http://cat.inist.fr/?aModele=afficheN&cpsidt=3101094, Ergonomics 1996, vol. 39, n^o6, pp. 842-852 (1 p.1/2) Influence of two different modes of resistance training in female subjects. “No significant difference in these variables were found between the two groups. These results suggest that during the early phase of resistance training two different modes of resistance training may have similar effects on muscle CSA and isokinetic strength in untrained females”
9. http://journals.lww.com/nsca-jscr/Abstract/2001/08000/Single_vs__Multiple_Set_Strength_Training_in_Women.4.aspx Single-vs. Multiple-Set Strength Training in Women, National Strength and Conditioning Association. “These findings suggest superior strength gains occurred following 3-set strength training compared with single-set strength training in women with basic experience in resistance training.”
10. http://www3.interscience.wiley.com/journal/119227308/abstract 2009 Scandinavian Society of Clinical Physiology and Nuclear Medicine. Comparative effects of high- and low-intensity resistance training on thigh muscle strength, fiber area, and tissue composition in elderly women. “There was no significant effect of either exercise program on thigh tissue composition, except for BMD at the 1/3 site (middle third of the femur), where LO and CO groups experienced a decline (P < 0.05) of -2.2 ± 0.5% and -l.8 ± 0.6%, respectively, while HI maintained BMD (+ l.0 ± l.0%). Both training programs produced significant gains in thigh muscle strength, which were associated with fiber hypertrophy, although these did not translate into appreciable alterations in thigh tissue composition.”
11. http://journals.lww.com/nsca-jscr/Abstract/2005/08000/Moderate_Resistance_Training_Volume_Produces_More.34.aspx . – The Journal of Strength & Conditioning Research. Moderate Resistance Training Volume Produces More Favorable Strength Gains Than High or Low Volumes During A Short-Term Training Cycle. “The purpose of this study was to examine the effects of 3 resistance training volumes on maximal strength in the snatch (Sn), clean & jerk (C&J), and squat (Sq) exercises during a 10-week training period…… The present results indicate that junior experienced lifters can optimize performance by exercising with only 85% or less of the maximal volume that they can tolerate. These observations may have important practical relevance for the optimal design of strength training programs for resistance-trained athletes, since we have shown that performing at a moderate volume is more effective and efficient than performing at a higher volume.”
12. http://journals.lww.com/nsca-jscr/Abstract/2000/08000/Short_Term_Performance_Effects_of_Weight_Training.14.aspx Short-Term Performance Effects of Weight Training With Multiple Sets Not to Failure vs. a Single Set to Failure in Women. “The purpose of this investigation was to compare the effects of weight training using a single set to failure vs. multiple sets not to failure in young women.
13. http://journals.lww.com/nsca-jscr/Abstract/1995/02000/Effects_of_Altering_Training_Volume_and_Intensity.12.aspx Effects of Altering Training Volume and Intensity on Body Mass, Performance, and Hormonal Concentrations in Weight-Event Athletes
14. http://www.edulife.com.br/dados/Artigos/Educacao%20Fisica/Treinamento%20Desportivo/Manipulating%20Resistance%20Training%20Program.pdf Manipulating Resistance Training Program Variables to Optimize Maximum Strength in Men: A Review. “In general, maximum strength is best developed with 1–6 repetition maximum loads, a combination of concentric and eccentric muscle actions, 3–6 maximal sets per session, training to failure for limited periods, long interset recovery time, 3–5 days of training per week, and dividing the day’s training into 2 sessions. Variation of the volume and intensity in the course of a training cycle will further enhance strength gains”
15. http://bjsportmed.com/content/35/6/431.abstract A reduction in training volume and intensity for 21 days does not impair performance in cyclists. “These results indicate that well trained cyclists who reduce training intensity and volume for 21 days can maintain physiological adaptations, as measured during submaximal and maximal exercise. An intermittent training regimen has no advantage over a continuous training regimen during a detraining period.”
16. http://journals.lww.com/nsca-jscr/Abstract/2000/02000/Impaired_Performances_with_Excessive.10.aspx The Journal of Strength & Conditioning Research:  February 2000 – Volume 14 – Issue 1 Impaired Performances with Excessive High-Intensity Free-Weight Training. “While 1RM performance did not decrease, other performance measures were adversely affected, suggestive of an excessive use of high relative intensity resistance exercise”
17. http://journals.lww.com/nsca-jscr/Abstract/1987/05000/Weight_Training_and_Repetition_Speed.5.aspx Weight Training and Repetition Speed. “It was concluded that neither slow, fast, nor the combination slow and fast repetition training speeds was superior in developing leg power in untrained college-aged men.”
18. http://journals.lww.com/nsca-jscr/Abstract/2004/11000/The_Effect_of_Resistance_Training_Intensity_on.26.aspx The Effect of Resistance-Training Intensity on Strength-Gain Response in the Older Adult. “When programming nonperiodized, progressive resistance exercise for novice senior lifters, in the initial phases of the program, a wide range of intensities may be employed with similar strength gain.”
19. Periodization: Theory and Methodology of Training, by Tudor O. Bompa, G.Gregory Haff – on Google Books

Week 1:

Saturday:

1. Shoulder press
2. Pull-ups
3. Bench press
4. Bent-over row

Monday & Thursday:

1. Bicep Curls
2. Tricep extensions

Week 2:

Saturday:

1. Deadlifts
2. Pec flyes

Monday & Thursday:

1. Bicep Curls
2. Tricep extensions

Week 3: (same as week 1)

Saturday:

1. Shoulder press
2. Pull-ups
3. Bench press
4. Bent-over row

Monday & Thursday:

1. Bicep Curls
2. Tricep extensions

Week 4:

Saturday:

1. Squats
2. Upright row

Monday & Thursday:

1. Bicep Curls
2. Tricep extensions

This is a really good beginners HIT-style training programme. There is one big session per week and the recovery-time per muscle groups is proportional to their size: The big full-body compounds are spaced two weeks apart. Shoulders, chest, lats and upper-back get a full week of recovery from the systemic-damage of the big compounds and two-weeks since they were hit with the same exercise. In between you are giving the smaller muscle groups three days recovery. The week-day sessions are also very small (half-hour maybe) so they are less impact on your evening.

Other tips concerning compound weight training:

• Bent over row following bench press is excellent.
• Follow shoulder presses with pull-ups (Follow the compressive exercise with an expansive one)
• Don’t neglect your triceps. Take the curls and triceps out into a separate short set which you can do more frequently. Biceps/triceps can be exercised at least every other day.

*High Intensity Training (HIT) is a form of strength training popularized in the 1970s by Arthur Jones, the founder of Nautilus. The training focuses on performing quality weightlifting repetitions to the point of momentary muscular failure. The training takes into account the number of repetitions, the amount of weight, and the amount of time the muscle is exposed to tension in order to maximize the amount of muscle fibre recruitment.

Without a calf resistance machine, the easiest way to work the calf muscles is to simply raise your body up on to your toes, squeeze the calf muscles (important to remember the squeeze) and drop back to a stand.

Resistance can be added by either holding two dumbbells at your side, or as you progress by supporting a barbell across your shoulders, as you would in a squat. To work the calves more stand with your toes and balls of your feet on a small step to increase the range of movement when you rise and fall.

When lifting heavier weights, then a two legged calf raise has to be done, but while lifting lighter weights one legged calf raise is ideal, as it ensures that you work both calves equally.

If is generally thought that the leg muscles (gastrocnemius, soleus, tibialis anterior and posterior, fibularis longus and brevis) are made up of the slow twitch fiber muscles and therefore higher rep ranges should be performed to help build more muscle. However, there is still a big debate over what works best. Two sets of 8 reps should be sufficient to make good progress so long as the weight is so that the final raises are hard work. Just experiment until you find which rep range gives you maximum gains.

Frank Sepe doing Standing Calf Raises

Bodybuilder Frank Sepe demonstrates how to properly do Standing Calf Raises.

The triceps are actually a set of three muscles (tri) which are used to straighten the arm, and are therefore used in pressing movements. To work the triceps efficiently, you need to work the long, medial and lateral heads of the muscle. The triceps involve small muscles, so high repetitions can lead to over training. Limit a workout to 8-12 sets, split between three or four different exercises. Focus on intensity rather than quantity, i.e. “go heavy”. Many sets of lower rep workouts are better for the triceps. It is important to allow maximum tricep recovery during the week, so combine a tricep workout with other upper body exercises, as well as lower body, and cardio training.

Simple Tricep Training Routine:

1. Kneeling Extension (works the long head).

You need a resistance machine / lat pulldown machine for this exercise. Attach a V-shaped bar or rope to an adjustable pulley approximately 1.5m off the ground (about chest height). Kneel on the ground facing away from he machine, with elbows resting on a flat bench and feet pressed against the machine. The extension part of the exercise is the same as any other, but during the return phase, as you bend your elbows, lower your chest slightly to increase the stretch in the arms. Raise your chest again as you extend your arms with the next rep.

Recommendation: 1 set of 15 reps to warm up, followed by 3 sets of 8 reps.

2. Single Arm Pushdowns (works the lateral head)

Using the same machine set-up as above, hold the handle of the pulley in your right hand, palm up. Squeeze your should blades down and back, keeping them there for the entire movement. Straighten your elbow until fully extended, slowly return to the start and repeat. Keep elbows and shoulders stable. Switch arms to complete one set.

Recommendation: Three sets of 10 reps.

3. kickbacks (works the medial head)

Start with your left hand and leg, knee resting on a bench, holding a dumbbell in your right hand (or your weakest hand to start with). Keeping your back flat and parallel to the floor, extend your right arms completely to fully contract the triceps, and then slowly return to the start position. Ensure that you keep your upper arm completely still. Switch arms to complete one set.

Recommendation: Three sets of 12 reps.

4. Triceps Dips

Dips are the ultimate tricep exercise, as you are forced to use your entire body weight. When performing dips keep your body upright to isolate the triceps. Lower yourself down until your elbow is bent 90 degrees, then raise. To start with this exercise may seem like the hardest by far, but if you keep training, you will eventually need to start performing weighted dips to built the triceps further.

Ticep Training Tips

Do not go overboard with triceps exercises, as it is easy to over-train them. Ensure that you work the biceps, and the rest of the body too, to avoid looking out of proportion. But remember, if you want bigger arms, then the triceps are the real key, and not the biceps.

Narrow grip dips target the triceps and wide grip dips target the chest.

You need a good solid base to perform them on, so ideally use parallel bars or a dedicated dip station in a gym. If you own a power rack you can run a couple of tree stakes (or bamboo poles) across it to make a dip station.

To perform the parallel bar dips simply grip each bar and start with your arms straight. Then lower yourself until your upper and form arm are square (right angle at the elbow). Immediately push back upwards and stop just before the point where your arms lock out.

As you progress with dips you may need to start adding weight. This is usually done with a weight belt or sometimes a weight vest / backpack.