training for size

One of main reasons that many males decide to weight train is to increase muscular size. Even though this is a very common training goal, many struggle to gain the lean muscle mass that they desire.

When you first start training it is very encouraging as you quickly increase strength, endurance, control and gain some size. The longer you train, the harder it is continue making gains. It is also increasingly easy to hit a plateau or get stuck in a rut. One of the challenges with researching how to gain size is that many studies are done on those new to training. Because newer trainees make gains easier it is difficult to draw conclusions to those with longer training histories. The other challenge is the vast amount of information available that may or not be recommending accurate information. When reading articles online one has to consider the source. Some sites offer quality information, but many others are based on personal experiences, pushing supplements or failing to take into consideration the effects of steroids or other physiologic factors. 

Luckily, the Journal of Strength and Conditioning Research recently published a research study that helps to clear up the mystery surrounding size gains. The research examined 2 small groups of well trained individuals that followed one of two prescribed programs. Each program was performed 3 days a week for 3 sets of the same 7 exercises targeting all the major muscles. The first group performed each exercise for 8-12 reps and the other performed 25-35 reps per exercise. The study ran for 8 weeks and the results demonstrate that both training protocols were effective at building muscle in the participants. As you would predict, the participants that performed the heavier lifts build more maximum strength while those doing the lighter lifts built more endurance. Practically, the results help with programming for the goal of building size.

If you have been training for a few years and are looking to build some muscle then constructing a program based on the results of this study can help. Spend 8 weeks training in the 8-12 repetition range and then 8 weeks in the 25-35 repetition range. Perform 3 sets per exercise with maximal effort and choose large compound movements: squats, deadlifts, lunges, rows, pull ups, pull downs, bench or chest press, shoulder press, lying tricep extensions, lateral raises and curls. After finishing the cycle, repeat. In order to achieve size gain make sure that you dial in your diet, get adequate sleep for recovery and increase the amount of weight you use as your program cycles. This should help you reach your goals. It's definitely worth a try! Good luck!

Reference:
Schoenfield, BJ, et. al. (2015). Journal of Strength & Conditioning Research. Oct2015, Vol. 29 Issue 10, p2954.