Tag Archives: gains
Gaming mass can seem tricky, however if you eat sufficient amounts (multiply your LBM by 17-19 for a calorie range) and get in enough volume and add weight where possible, then you should make progress over time.
This simple, tried and tested method will get you the extra muscle you desire.
Main Lift: Ramp to a heavy 2, 3 or 5RM for the day
Main Lift: 10×10 at 60% 1RM
Accessory Lift: 3×8-12
Accessory Lift: 3×8-12
If you were looking at how this might translate to a workout based on a 4 day split of Legs-Push-Pull-Off, here is an example.
*Example 1RMs of 100kg
A1 – Squat Ramp to 2, 3 or 5RM
B1 – Squat 10x10x60kg
C1 – RDL 3×8-12
C2 – Hamstring Curl 3×8-12
A1 – Press Ramp to 2, 3 or 5RM
B1 – Press 10x10x60kg
C1 – Close Grip Bench 3×8-12
C2 – Dips 3×8-12
A1 – Deadlift Ramp to 2, 3 or 5RM*
B1 – Bent Over Row 10x10x60kg
C1 – Chin Up 3×8-12
C2 – Face Pull 3×8-12
*Deadlift is the only lift where you don’t do it as the 10×10 due to it would be hard, the use of bent over row is a good alternative.
You might not hit the 10×10 straight away, fear not because that means you’ve picked the right weight, work until you hit 10×10, then take a deload week (just doing the ramp and accessory lifts), after this do either another block of 10×10 with more weight or 10×6 with 75% 1RM and feel the progress. You can then alternate between the two.
Correcting form can be tricky at the best of times with a good coach at your side. This becomes even harder when you train alone, but fear not, I will share with you two quick tips to help you improve your own form and iron out any kinks.
Be truthful in your critique of yourself, trust me, it will be a to your advantage to let your ego take a nock on this occasion.
1 – Video Feedback
It’s fair to imagine hat most people have some form of camera or recording device on their phone, meaning that there is always an opportunity to check form and improve.
Heres how to do it yourself –
– Record your lift
– Upload it to your computer
– Go to the interweb and load up YouTube
– Find a high level athlete of similar build/stature to put yours again
– Compare & make notes, assess what YOU can do to improve
– Take heed of your notes and go practice
2 – Slow Down
The use of cadence in lifting is a great way to hone your skill/form. Try doing a 6-1-6-1 tempo (eccentric, pause, concentric, pause) for around 6 reps, start off with say a load of 60% 1RM, if you don’t know yours then work to an RPE of 6/7.
The slower form will force you to adhere together form to keep not only control but also balance. You can also use this technique to really focus on contracting/squeezing the muscles you’re using for maximal pump/MU recruitment.
Form is paramount in not only lifting big weights but also longevity in lifting, never sacrifice it in the gym. Ego is something that needs to be left outside the gym.