Elite Physique The New Science of Building a Better Body

Muscle-Building Programs
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groups at the end of the workout, or at the beginning if it doesn’t compromise
your performance in the full-body circuit (e.g., standing calf raise for 2 × 30 before
the circuit).
For maximal strength, the recommended parameters are 3 to 5 sets of 3 to 5
repetitions. Since hypertrophy is the goal, we often use the upper end of those
parameters to get a higher volume (i.e., 5 × 5). Indeed, the strength- and muscle-building
benefits of 5 × 5 with approximately 80 to 85 percent of 1RM was
popularized by the late Bill Starr, former strength and conditioning coach of the
Baltimore Colts, in his classic text The Strongest Shall Survive. For variety, 8 sets
of 3 repetitions with 80 to 85 of 1RM, similar to the volume Starr popularized, is
programmed. And sometimes we go as high as 10 sets per exercise (i.e., 10 rounds
of a circuit) to achieve a very high training volume per workout.
With those points in mind, here are the general recommendations for sets and
repetitions per major muscle group per workout:
• Maximal strength and hypertrophy: 3 to 10 sets of 3 to 5 repetitions
• Hypertrophy and strength: 3 to 6 sets of 6 to 12 repetitions
• Hypertrophy and endurance strength: 2 to 4 sets of 13 to 30 repetitions taken
to momentary muscular failure
Maximizing Muscle Growth
Virtually any form of resistance training can cause some muscle growth, provided
you apply a decent level of effort. The key, however, is to stimulate the most
growth as quickly and efficiently as possible. That is why most of the programs
in this chapter prioritize full-body workouts and compound (i.e., multijoint)
exercises. Single-joint exercises that target specific muscle growth also have their
place, as discussed earlier.
After an intense full-body workout, your muscles need sufficient time for
recovery, which is 48 to 72 hours for most people. Three workouts per week, such
as Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday, works
well (more about this later). This structure is a tried and tested way to build
muscle, dating back to old-school bodybuilders such as Roy “Reg” Park, star of
the Hercules movies from the 1960s and mentor to Arnold Schwarzenegger. Back
before heavy steroid use became rampant, full-body training was a popular way
to stimulate strength and hypertrophy.
The final step is to provide your body with sufficient nutrients to build new
muscle, which we cover in chapter 11. For now, let’s focus on what you can do
in the gym to maximize your results.
Apply Hypertrophy Mechanisms When Training
In chapter 4 we discuss the three mechanisms of hypertrophy outlined by Brad
Schoenfeld (2010)—mechanical tension, muscle damage, and metabolic stress (see
figure 8.1). It is often simplest to think of each mechanism as it applies to what
you do in the weight room. For example, to achieve high levels of mechanical
tension, it’s best to work with heavy loads, which is typically defined as a load
you can’t lift for more than five repetitions (i.e., maximal strength training).
Muscle damage can occur either by performing a sufficient volume with a heavy
load (e.g., eight sets of three repetitions of the squat) or by lifting a lighter load