To further add to the problem, there is no single mass gaining training program that works for everybody. However, there are training principles that will help you design one that works best for you. For any given training program, there are four main factors that affect its outcome:
1. The interpretation by its reader on how to apply for the program. No two readers will interpret and implement a given set of loading parameters in the same fashion.
2. Not everybody reacts to out-of-the gym training stressors. One situation can be looked on placidly by one trainer, while another trainer’s cortisol levels will shoot up.
3. Genetics. No two trainers are born with the same genetic make-up to respond to a given training program. Even in identical twins, I have seen differences in training responses; this may have to do with the fact that there is one who is always more dominant psychologically.
4. Training age. A program that may be great to get your bodyweight from 165 lbs to 180 lbs will be useless to get your from 180 to 190 lbs. Trainers who have made significant gains in hypertrophy have one thing in common: they have tried many approaches.
The objective of this chapter is to give you the necessary framework to design a hypertrophy program that works for you. In part I of this chapter I will outline 22 time and result tested training principles for hypertrophy. Part II will outline sample muscle workout programs that apply those success based principles.
Knowing the best exercise technique for each lift is more important than any loading parameter, dietary regime, supplement, or psychological technique. Whether you have a perfect diet, get quality sleep and have a great routine, if you don’t know how to lift properly you are opening yourself to plenty of wasted efforts and frustration. My clients have often reported to me, that tips on how to lift that I have taught them have had the greatest positive influence on their progress curve. If you don’t know how to lift, don’t waste time, get help from a qualified professional. Without a shadow of a doubt, non-gainers have horrendous lifting technique. How many trainees do you know who are limited in their exercise selection because of training injuries? By the way, rep tempo and exercise are not synonymous. Poor mechanics at a controlled tempo is still poor technique.
Options of split routines to the individuals wanted to gain weight:
Option 1 – Three non- following days a week, full body workouts. Example: Monday, Wednesday, Friday. In this case, this routine is most suited for 20% of trainees. The ones with more limited recovery ability, or for individuals with limited time for training for example medical students.
Option 2 – Four days a week, split workouts. Example: Monday, Tuesday, Thursday, Friday. In this case, the lower body would be trained Monday and Thursday, while the upper body is trained Tuesday and Friday. This is the option which I would prescribe 60% of the time. It is best suited for someone with medium recovery ability. Leg training is most difficult and should be done first when coming back from the weekend recovery period. Like option 1, it also offers the advantage of leaving the weekends off for rest.