The development of muscle size and symmetry is considered more an art than a science, according to Arnold Schwarzenegger, author of "The New Encyclopedia of Modern Bodybuilding." The main goal of bodybuilding is to increase muscle size, also known as hypertrophy. To be successful as a bodybuilder, you need to commit a lot of time and effort in the gym. Several established bodybuilding programs can help you attain your goals.
Brawn Method
The Brawn method was developed by Stuart McRoberts in his book entitled "Brawn." This method focuses on multijoint and compound movements, such as squats, deadlifts, bench press and power cleans. The exercises are performed in short duration workouts, two or three times a week. McRoberts proposes that increasing the time between workouts allows the bodybuilder to lift heavier weights in each training session, thus producing greater amounts of testosterone and hypertrophy. The Brawn method is still popular with bodybuilders today.
Starr 5x5 Method
Bill Starr introduced his 5x5 method in the book "The Strongest Shall Survive." The 5x5 method focuses on three exercises, which include the squat, bench and power clean. The exercises are performed for a total of five sets and five repetitions. Starr proposes that you can lift more weight when performing five repetitions in comparison to 10 or 12 repetitions, resulting in greater hypertrophy. This method is still popular with bodybuilders as it allows for gains in hypertrophy and strength.
10 Sets Method
According to Charles Poliquin, the 10 sets method originated in Germany in the 1970s. The goal of the 10 sets method is to perform 10 sets of 10 repetitions for a single exercise. Poliquin developed his own 10 sets method called German volume training, GVT. With GVT, two exercises of opposing muscle groups are alternated. According to Poliquin, GVT is effective because more volume and stress are targeted on a particular muscle group, resulting in greater hypertrophy.
Escalating Density Training
Escalating density training was developed by Charles Staley in his book entitled "Muscle Logic: Escalating Density Training." With this method, you increase the total volume of training, i.e., sets and repetitions, over a set amount of time. For progression, you simply perform more total sets and repetitions of the same exercises in the same time period. This is still a popular training method for bodybuilders and athletes today.
High Intensity Training
High intensity training, or HIT, was developed in the 1970s by Arthur Jones. This method focuses on performing quality repetitions until muscle failure. The main principle for HIT is that exercises are performed with a high level of effort and intensity. With this method the muscles are stressed with heavy loads and small training volumes.
References
- "The New Encyclopedia of Modern Bodybuilding;" Arnold Schwarzenegger, 1999
- "Brawn;" Stuart McRoberts; 1991
- "The Strongest Shall Survive;" Bill Starr; 1991
- "Muscle Logic: Escalating Density Training;" Charles Stabley; 2005
- German Volume Training
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