Weight training program for muscle gain

A weight training program can be tailored towards specific goals, inducing stimulus to the muscle so it adapts to the desired stress. Those focused on strength, for example, will find a weight training program which includes compound exercises which recruit a large number of muscle groups, performed within a low repetition range, highly effective for their goal. Increasing muscle mass, the goal of many who begin weight training, can be achieved effectively from following a suitable weight training program. The following aspects are important when composing a weight training routine which is geared towards increasing muscle size.

The style of weight training

There are numerous weight training splits available to follow which are tailored towards muscle growth. There are no magic programs to follow, so it is important the trainer experiments with various styles of training to find which routines seem most effective to them.

Typically, a weight trainer may wish to target separate muscle groups on separate days, placing 100% focus on a particular muscle group for one session. Many top level bodybuilders follow this style of training. Alternatively, the muscles of the upper body could be trained during one session, and then the muscles of the lower body on another, creating an upper-lower body training split. Another effective program is the HIT full body split, in which compound exercises are executed in a highly intense manner for one or two sets. Each training session will include a couple or more exercises, with the training session targeting all muscle groups of the body.

Let’s take a sample day’s training when following the above styles.

Example of a body split training session:

Dumbbell flys 12 reps x 3 sets
Barbell bench press 10 reps x 3 sets
Dips 10 reps x 3 sets
Over head triceps extension 10 reps x 3 sets

The above session aims to specifically target the chest and triceps muscles. Other days will aim to target other muscles of the body.

Example of an upper-lower body training session:

Bench press 8 reps x 3 sets
Shoulder press 8 reps x 3 sets
Barbell rows 8 reps x 3 sets

Mostly compound exercises are used to target as many of the upper body muscle groups as possible during the exercises. Both push and pull muscles are targeted within one training session. This session aims to target the muscles of the upper body. Another training session will aim to target the muscles of the lower body. Two lower body, and two upper body sessions could be performed during a week.

Example of HIT full body training session:

Weighted dips 8 reps x 2 sets
Squats 10 reps x 2 sets
Pull ups 8 reps x 2 sets

The session should be short but highly intense, pushing the muscles to failure with reduced rest times. Three such sessions could be performed each week, with at least a day’s rest between each.

Periodization of weight training

As mentioned briefly, it is important to try different training methods to gauge individual responses. A weight training program could be followed for six to eight weeks, and then another followed. This allows for the trainer to experience various training styles firsthand, as well as keeping the overall training fresh to avoid stagnation. Following the same program indefinitely on the other hand will lead to reduced progression and increased boredom.

Training intensity should also be peroidized to avoid a burn out. A low intensity week should be implemented every couple of months, or even a week without lifting a weight to give the body and mind a total break.

Reps and sets in weight training

As an extremely brief reference, a repetition range between 6 and 12 will likely prove effective for muscle gain. A lower repetition range will induce mostly strength gains, whilst higher repetitions will lead to increased endurance. For information regarding why this repetition range is said to be effective for muscle growth, see reps for muscle hypertrophy (growth).

For a full explanation of sets and reps, see sets and reps explained.

Overload the muscles

Any successful weight training program will need to sufficiently overload the muscles for further adaption to take place. Overload basically requires for an ever increasing demand placed on the muscle, so the muscle has to continually develop and adapt to handle the stress placed upon it. A muscle is not going to become stronger or bigger if the same resistance for the same number of repetitions is lifted indefinitely, as the muscle has sufficiently developed to handle the stress.

Try to increase the resistance and/or the repetitions with each session. Do be aware this process takes a long time, so it would be wise to try to make small incremental increases in the weight lifted, with a long term view in mind.