3 methods to build muscle whilst maintaining strength: bonus volume method
Yes you heard it right, heres another method of building hypertrophy that works well in conjunction with these methods.
Just in case you missed the first few parts here they are:
The Volume Method
This is essentially a session design that allows for extra volume to be included at the end of the session which I call the 6 in 6 method.
Quite simply, you complete 6 exercises in 6 minutes. Targeted around the key musculature that you want to develop.
The advantage of this method is that you can complete a strength session beforehand and use this method for 1,2 or 3 rounds for a total of 6/12/18 minutes to complete your workout thus emphasising the volume component of hypertrophy development after your strength training. This works well as an add on to any of the other methods where you simply pick out an area to focus on for a round or 2, or you can put a little more time into it for 3 or more rounds for 20-30 minutes.
With my rugby players, I tend to give them sheets of thus stuff to do in their own time outside of scheduled gym sessions so they can get some additional hypertrophy work in.
Each exercise you will do for 40s and rest for 20 whilst you prepare for the next exercise.
The goal with this is not to pick up a light weight and blast crazy speed reps. Pick a weight that you will hit 10 reps at a push!
I like to alternate bigger, more traditional strength exercises with more supplementary exercises with this method.
An example for the pushing muscles would be:
- DB Bench
- DB Flyes
- Military Press
- Narrow Grip Push-Ups
- Single Arm Cable Press
- Swiss Ball Push-ups
Here’s one for the lower body:
- Trap Bar Deadlifts
- Clock Lunges
- Walking Lunges
- Goblet Squats
- 10. Swiss Ball Leg Curls
- 11. Glute Ham Raises
So you have 40s of tension per set, and 6 sets of work. And if you really have the pain threshold you can repeat for 2 or 3 sets or do a pulling version to finish!
Thats the end of the series. To be honest there’s nothing new in this at all, just maybe a more focussed way of looking at the fundamentals to achieve a specific goal. Hopefully it’ll give you some ideas for your training.