With all the conflicting and competing theories about the fastest way to hypertrophy out there (high volume vs low volume, high reps vs low reps, high frequency vs Low frequency etc) I have decided to perform a few experiments on myself once my current dieting phase is over.
Now, normally when people experiment with different routines to see what works best, they do it succession. This introduces a lot of room for error. Perhaps during routine A you ate and slept in a way that deviated from routine B. Or perhaps work and outside stress had an impact during one routine more than the other. And the simple fact that if you gain 10 pounds on routine A, then it will be harder to gain 10 more on B because of diminishing returns. Thus even if you gain only 6 pounds during routine B, It might have been better than A if you had done it first.
So it seems clear that ideally you want to replicate every single factor encountered during the routines exactly. Since there is no way to do this if you train with different routines in succession, the only other alternative is to experiment with different protocols AT THE SAME TIME.
Now the only way I can think of to do this is as follows:
As an example, for 4-6 weeks at a time, I will train each arm using a competing approach. For example, I will train the left arm twice per week using heavy weight for 6 sets per muscle group. During that same time I will train the right arm 3 to 4 times per week for 12-16 total sets per week. Rep ranges will be kept the same. During this time I will be eating a caloric surplus and training the rest of my body only minimally for maintenance purposes (1 set per body part twice per week, not to failure). I will photograph and measure each arm during the experiment period.
After that time period is up, I can switch to two more competing approaches or rotate the less effective approach and re-introduce another routine (switching arms). I might go identical routines with high reps vs low reps, or adding negatives/forced reps vs normal sets.
My exercises for each arm will stay the same (preacher curls, dumbbell curls, single-arm overhead extensions, single-arm dips on the iso-lateral dip machine)
Any external factors will factor out of the equation since it’s happening to me at the same time. Same thing with bodyfat changes or over-training (which I think will be unlikely given my abbreviated workouts)
I would love to know, at least for myself, what the best approach actually turns out to be. I realize that this approach does not take long term adaptation into account, or the need for periodization, but within a confined 4 to 6 week time range the more effective routine should yield greater arm size since all other factors are equal.
I’d like to get people’s thoughts on this, as well as suggestions for structuring the competing arm routines. Has anyone ever done this themselves?
- TJ
Now, normally when people experiment with different routines to see what works best, they do it succession. This introduces a lot of room for error. Perhaps during routine A you ate and slept in a way that deviated from routine B. Or perhaps work and outside stress had an impact during one routine more than the other. And the simple fact that if you gain 10 pounds on routine A, then it will be harder to gain 10 more on B because of diminishing returns. Thus even if you gain only 6 pounds during routine B, It might have been better than A if you had done it first.
So it seems clear that ideally you want to replicate every single factor encountered during the routines exactly. Since there is no way to do this if you train with different routines in succession, the only other alternative is to experiment with different protocols AT THE SAME TIME.
Now the only way I can think of to do this is as follows:
As an example, for 4-6 weeks at a time, I will train each arm using a competing approach. For example, I will train the left arm twice per week using heavy weight for 6 sets per muscle group. During that same time I will train the right arm 3 to 4 times per week for 12-16 total sets per week. Rep ranges will be kept the same. During this time I will be eating a caloric surplus and training the rest of my body only minimally for maintenance purposes (1 set per body part twice per week, not to failure). I will photograph and measure each arm during the experiment period.
After that time period is up, I can switch to two more competing approaches or rotate the less effective approach and re-introduce another routine (switching arms). I might go identical routines with high reps vs low reps, or adding negatives/forced reps vs normal sets.
My exercises for each arm will stay the same (preacher curls, dumbbell curls, single-arm overhead extensions, single-arm dips on the iso-lateral dip machine)
Any external factors will factor out of the equation since it’s happening to me at the same time. Same thing with bodyfat changes or over-training (which I think will be unlikely given my abbreviated workouts)
I would love to know, at least for myself, what the best approach actually turns out to be. I realize that this approach does not take long term adaptation into account, or the need for periodization, but within a confined 4 to 6 week time range the more effective routine should yield greater arm size since all other factors are equal.
I’d like to get people’s thoughts on this, as well as suggestions for structuring the competing arm routines. Has anyone ever done this themselves?
- TJ