Posted by: Shawn
Science has come a long way in the last 20 years discovering how the body works. The abundance of empirical evidence available to prove the most scientifically correct way to train is now freely available to anyone who might be interested in making use of these proven discoveries.
During the explosion of the health and fitness industry that started in the early 1980's countless myths and misleading info on how to build muscle started. People started using words like getting "toned" because they thought if they did deadlifts and squats they would wake up the next day looking like Arnold Schwarzenegger.
Building muscle will not happen in a few weeks no matter how well you train and how well you eat and rest. Building muscle happens because of a deliberate recruitment of muscle fibers and the release of a wide selection of different anabolic hormones.
Muscle building workouts are a delicate balance between protein breakdown/degradation and protein synthesis. There are a wide range of issues that directly affect the results you get from weight training to build muscle. Muscle growth is directly affected by the quality and amount of recuperation, intensity of your training, your genetics and your diet.
Without going into the scientific details of how and why hormones are released when training and without going into detail on intensity we will simply include what science has taught us in the last 30 years. Variation is the key to building muscle on a long-term basis.
This means changing your training routine every 6 to 8 weeks is essential to always increase the muscle fiber recruitment ability of a major muscle group. The second is to vary your intensity which science has a very specific formula for that should change every 2 or 3 weeks.
Phase one would be high Intensity with low volume doing 5 reps with 3 min rest.
Phase two would be a moderate intensity with high volume doing 10-12 reps with only 1 min rest between sets.
Phase three would be maintenance, training low intensity with low volume using a lighter weight than your heaviest and rest 2 to 5 min between sets.
Phase four would be high intensity with moderate volume doing 5 to 8 reps with 1 to 2 min rest between sets.
Phase five would be moderate intensity and moderate volume doing 8 to 10 reps with a 2 min rest between sets.
Phase six is the last phase of training where you would be doing low intensity with low volume for 2 or 3 weeks using a relatively light weight resting 2 to 5 minutes between sets. All the 6 phases above will each have 2 or 3 different movements with a total body workout that can be completed in 45 minutes.