Results 1 to 7 of 7

Thread: Muscle Building Principles in Order of Importance

  1. #1
    Join Date
    Sep 2008
    Location
    Maryvill, TN
    Posts
    44

    Default

    Muscle Building Principles in Order of Importance

    I would like to identify the priciples and see what everyone thinks how they stack up.

    I have HST as
    1. progression
    2. frequency
    3. volume
    4. intensity

    HIT might be
    1. intensity
    2. progression
    3. volume
    4. frequency

    Of course, I might be missing major priciples but I would like to know how what your lists are, and what priciples you prioritized to get your best gains. My best gains looked like this

    1. Progression
    2. intensity
    3. volume
    4. frequency
    Reply With Quote Reply With Quote Share with Facebook

  2. #2
    Join Date
    Dec 2006
    Posts
    675

    Default

    For me:


    * * *Intensity
    * * *Progression
    * * *frequency
    * * *volume

    This may be a bit over simplified though as I manipulate each variable to enable what I'm looking for from the other three.
    *
    * *



    "- In the perfect world you only need one working set per exercise/week. Well, the world ain't perfect so I do two..." (Dorian Yates)
    Reply With Quote Reply With Quote Share with Facebook

  3. #3
    Join Date
    Oct 2005
    Location
    Plymouth, England
    Posts
    5,410

    Default

    Use of 'intensity' should probably be clarified.

    Russ, I'm assuming that by 'intensity' you mean % current 1RM, rather than perceived intensity la HIT?

    Personally, I think that the four variables in Russ' list are the most useful; all need to be manipulated to some degree depending on the goals of the trainee - even during the course of a cycle.
    "Be the best that you can be."

    PR's:
    Deadlift: 215kg (474lb) - pre-hernia!
    Low-bar Back Squat: 190kg (419lb) 16/04/10 @BW ~210lb
    Bench: 130kg (287lb) 01/02/13
    Total: 1,180lb
    Reply With Quote Reply With Quote Share with Facebook

  4. #4
    Join Date
    Dec 2006
    Posts
    675

    Default

    <div>
    (Lol @ Aug. 05 2009,4:23)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Russ, I&#39;m assuming that by &#39;intensity&#39; you mean % current 1RM, rather than perceived intensity la HIT?</div>
    You are correct sir - I ALWAYS refer to intensity as %age of 1RM .
    "- In the perfect world you only need one working set per exercise/week. Well, the world ain't perfect so I do two..." (Dorian Yates)
    Reply With Quote Reply With Quote Share with Facebook

  5. #5
    Join Date
    Mar 2007
    Location
    Dillsburg, PA
    Posts
    130

    Default

    1. Nutrition
    2. Progression (w/ emphasis on longer-term)
    3. Frequency
    4. SD
    5. TUT (prefer the term &quot;total accumulated tension&quot

    Switch 3 &amp; 4 during injury mode.
    Reply With Quote Reply With Quote Share with Facebook

  6. #6
    Join Date
    Oct 2006
    Location
    Sweden
    Posts
    372

    Default

    Ok I have my own set of variables.

    These is how my body seems to respond

    1. Progression (where beating PRs on big compound movement matters most)
    2. Load/Intensity (% of 1RM) (Should be varied to avoid overreaching too fast)
    3. Frequency (High Freq -&gt; Good for avoiding getting detrained and also good for speeding up hypertrophy)
    4. Volume (still important to me despite being 4th, but 1+2+3 is what really matters )
    5. Taking a set or several sets to failure or very near - seems to be a tool that should be used very sparingly - not important.
    6. TUT - using it in a way where you speed down the reps means lower acceleration -&gt; lower load and also means more metabolic waste products -&gt; more fatigue -&gt; even less load. Never found a real use for TUT other than the TUT you automatically get from upping volume.

    If you look at #1 - progression, I have found my muscles grow the fastest when I make big progressions on good exercises, even if the volume and frequency is insanely low (3 set - 3 reps per week being the most extreme example). Of course I cant use that type of training for long before I get detrained instead.

    I didnt put nutrition on the list because its hard to compare training variables with food variables. Both are important of course.



    Reply With Quote Reply With Quote Share with Facebook

  7. #7
    Join Date
    Feb 2011
    Location
    St.Louis
    Posts
    26

    Default

    1. Nutrition
    Height 5'8
    Weight 198lbs
    Reply With Quote Reply With Quote Share with Facebook

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •