One of the main goals in strength training is to build muscle mass, also known as hypertrophy. Hypertrophy, as defined in biology, is the excessive enlargement of tissues and organs through enlargement (not proliferation) of cells, particularly as a result of increased stress. The key to this definition is “as a result of increased stress”. Strength training is the best form of training for muscle building, since strength training means that the body as a whole and individual muscles are subjected to increased stress. According to the old adage "Big weight makes big muscles", the load on the muscles, especially the progressive load on the muscles, is decisive for muscle building.
How does muscle building work?
There are different mechanisms of muscle building. One of the most important is to activate the protein synthesis of the muscles by training with weights and thus to trigger a storage of protein in the muscle and thus a thickening (hypertrophy) of the muscle fiber. The aim of the following training system is to activate this mechanism and thus stimulate muscle growth.
The training for muscle building
There are various training systems that lead to muscle building. The system of the following program is a so-called "10-set system", which became known primarily through the "German Volume Training". The "German Volume Training" has its origins with the German weightlifting coach Rolf Feser, who used it when a weightlifter quickly moved up a weight class and needed to build up a lot of muscle mass in a short time. The classic "German Volume Training" is 10 sets of 10 repetitions per main exercise. The following program is a modified variant of the "German Volume Training", in which the number of repetitions is adapted to the individual exercise groups. 10 sets of 10 reps is generally an excellent set-rep scheme, but it doesn't work well for many exercise groups. For example, 10 sets of 10 repetitions for pull-ups is usually very unlikely. 10 sets of 4 reps on pull-ups, on the other hand, is very doable for most who can do 6 to 8 reps of pull-ups in one set. Therefore, this variant of the "German Volume Training" is modified with an adjusted number of repetitions per exercise group.
Modified German Volume Training
This variant of the "German Volume Training" includes two training plans. A training plan for the legs. And an upper body workout plan.
A training plan for muscle building – legs
A LH squat, heels up, 10 sets of 8 reps, 4010 tempo, 180s rest
A video of this exercise here
A training plan for building muscle – upper body
A1 LH Flat bench press, shoulder-width grip, 10 sets of 6 reps, 4010 tempo, 120s rest
A video of this exercise here
A2 supine, shoulder-width grip pull-ups, 10 sets of 4 reps, 4010 tempo, 120s rest
A video of this exercise here
B Row, seated, with rope, to the neck, pronated grip, 3 sets of 8-12 reps, 3011 tempo, 180s rest
A video of this exercise here
Notes on muscle building workout plans:
- Use the same weight on all sets of an exercise in each workout
- Record the weight used for each set in each workout
- Once all sets of an exercise are done with the same weight, increase the weight in the next workout
- If you can't do all sets of an exercise with the same weight, use the same weight in the next workout and complete all sets of an exercise.
- Exercise three to four times a week.
- Alternate the training plan for the legs with the training plan for the upper body. This can look like this: Day 1 - Legs, Day 2 - Upper body, Day 3 - Rest, Day 4 - Legs, Day 5 - Upper body, Day 6 - Rest, etc.
- Train a maximum of 2 days in a row before taking a day or two off.
- An explanation of the A1 A2 double station training here
- An explanation of Tempo here
- The optimal warm-up for strength training is explained in detail here
Good luck with this muscle building workout plan!
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If you want to learn more about training for muscle building, then complete the YPSI Trainer B license
More training plans for different goals here:
A training plan for jumping power
A workout plan for fat loss
A workout plan for women
A training plan for beginners
Image: Dennis Unic built almost 10kg of muscle between the two images. And constantly used the mechanism explained in the article above.