The question, “What’s best workout for building strength and muscle?” has been the subject of heated debates for years.? My answer is always the same.? There is no one workout that is the best.? There is no one workout that works for all.? However, there are training principles that do apply to everybody.

Anatomically and physiologically we are identical.? A bicep is a bicep and has the exact same function from person to person.? An aorta is an aorta.? Our anatomical structures may have different shapes and sizes, but they all function the same.? This holds true for all tissues in our bodies from blood to hormones.? If this weren’t true medicine could not exist.? How could an anesthesiologist do his job if everybody were different?

Therefore, in order to get bigger, stronger muscles the same stimulus is needed.? That stimulus is short, intense training sessions.? Why short?? Because we have known for centuries the body can either train long or train hard.? A perfect example is to compare distance runners to sprinters.? Because of the types of training, one is emaciated looking and one is muscular.? Remember you can not sprint a mile.? Is it difficult to run a mile, yes?? But it is essentially impossible to run a mile with 100% intensity.

The other factor one needs to take into consideration for building bigger, stronger muscles is recovery.? How much or how often can you train?? Or better yet, how much “should” you train?? Here is where the differences in genetics lie.? Our muscles need the exact same stimulus in order to cause a chain of events that forces them to adapt by making bigger stronger muscles.? However, the rate at which we are able to recover from these intense bouts is as different as the shapes and sizes of our bodies.

So what are you to do?? If you’re training using the typical muscle building routine, which is 3 or more working sets per exercise and 4 or more sessions a week, and not getting anywhere, change it.? First, reduce your sets per exercise by half and only train each body part once a week.? If you still don’t make gains or you plateau after a short while, reduce your sets again.? Remember, if you’re training with 100% intensity and you’re not making gains, you’re not recovering.

More is only better when it comes to sex and money.????????

A highly overlooked, but very useful tool for progressive resistance training is – Tempo. I will even go one step further and call tempo an essential tool for attaining optimum results from weight training. Yes, it’s true one can attain results performing reps just like every other hack in the gym, but I’m talking about optimum results.

If you’re going to spend the time in the gym, why not get the most out of it. The biggest reason most people who weight train don’t use tools like tempo is shear laziness. Performing a set to momentary failure, to the point where you can’t possibly get another rep is grueling. Few people have what it takes to train correctly, achieving 100% intensity. Hence, the legions of frustrated people in gyms across the US. Like any endeavor, doing your best takes hard work, focus and dedication.

So what is tempo? Tempo goes hand in hand with “time under tension” or TUT. TUT is simply the amount of time a muscle in under tension. To develop the optimum amount of muscle in the shortest amount of time, a set should last between 20 and 60 seconds.

Tempo is the speed of your reps. It is expressed and recorded by three or four digit numbers representing the seconds required to complete a rep. Example: 402 (four, zero, two) or 50X0 (five, zero, explosive, zero). Using the bench press, the first digit is the speed in which the weight is lowered (negative). The second digit is the amount of time one pauses once they’ve reached their chest. The third digit is the amount of time one takes to raise the weight (positive). The forth digit, if used, is the amount of time one takes before lowering the weight again. If an “X” is used, it means explosive, or as fast as possible.

Designing Your Workouts

Is it really necessary to count each rep in order to build strength and muscle? No. Is it necessary to lift under control and to vary your speeds to get the best most rapid gains per your genetics? Yes. When you perform an exercise under control, the muscles are truly doing the work. ?Slower?, not ?slow? speeds make the muscles work harder by eliminating momentum and bouncing. There?s nothing impressive about performing a bench press by allowing the weight to drop, bounce off your chest and then barely being able to complete the lift.

If tempo is used properly, the target muscle group is truly performing the exercise. Tempo forces one to lift in a very controlled manner, but like any training tool it should be used as an adjunct to your weight training program.

What is CrossFit (CF)?? In a nut shell it?s performing movements and or exercises under time that are continuously varied from workout to workout.? Started in the mid 1990?s, this training system does have value in improving ones fitness level; that?s where the benefits stop.

CF?s upside according to its proponents is being a total-body conditioning workout that is purposefully varied, which inhibits boredom.? I think it?s a home run for fitness enthusiasts because the workouts are challenging and competitive.? CF?s inherent difficulty, notice I said difficulty not intensity, also benefits the average person because most people do not train hard enough to elicit any measurable result.

The seemingly illogical CF programming is an effort to challenge as many movement patterns and energy systems as possible.? ?CF is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of the ten recognized fitness domains.? They are cardiovascular and respiratory endurance, stamina, flexibility, power, speed, coordination, agility, balance and accuracy.? Says founder Greg Glassman who is also known for his outrageous unsubstantiated claims about the benefits of CF.

Its the lack of specificity that gives CF it?s upside and its downside. Because the body is receiving multiple forms of stimulus the body never excels at any of them.? Somebody who starts out as a crossfitter and was not strong or muscular through previous training, will not make appreciable gains in strength or muscularity.? Sure, one can get very fit, but that’s too one dimensional.

Intensity and duration exist in an inverse ratio. In other words, as the intensity while performing an exercise increases, the amount of time one can perform the exercise decreases.? CF proponents claim their program utilizes a high level of intensity.? Well, there is no such thing as performing a movement or exercise for 5, 10, or 30 minutes and training with high intensity.? This is a physiological fact, not a choice, and certainly not something you can ?build? up to.

Is CF difficult? You bet your ass.? Is CF Intense? No.? This can best be explained by comparing a sprinter and a miler.? Any type of endurance event is by its very nature of low intensity.? Sprinters are always sucking wind at the end of a race.? In contrast, long distance runners are usually breathing close to normal after several miles of running.? It doesn?t matter how long a world class sprinter trains, because he is going all out physiologically, he is breathing hard every race.? Sprinters, as a result of their intense training are far more muscular than the thin distance runners.? This is not to say distance runners don?t work hard, they do, but the body can only perform at a high level of intensity for so long.? And intensity is a prerequisite to gaining strength and muscle.

You?ll never get truly strong performing CrossFit. No matter what Glassman or other CF coaches claim, it?s not going to happen.? A CrossFitter will never be able to achieve strength gains anywhere near the level of a powerlifter or even a strength enthusiast.? The vast majority of crossfitters have no appreciable strength what-so-ever.? The CrossFitters who are fairly strong or muscular, are former bodybuilders, powerlifters and weight lifting enthusiasts.? Training that targets endurance strength doesn’t increase maximal strength.? Training for maximal strength, however, does increase one’s strength endurance. ? If getting stronger, especially maximal strength, is your goal CF isn?t for you.

You will not attain any measure of lean mass. CF?s founder Greg Glassman claims CF, for the natural athlete, is better at building muscle than traditional hypertrophy weight training.? As with most of his claims there?s no science or empirical data to back this assertion.? While touting the muscle building capacity of CF he fails to explain, the lack of muscularity among most CF athletes.? Crossfitters don?t come close to the muscular development of a natural bodybuilder.?? At best some Crossfitters look athletic, which is great, if that?s your goal.? But, if you want to be muscular, CF is not for you especially if you?re a hard gainer.

It?s been well documented that within the fitness industry for decades that brief high intensity muscular contraction is the most important stimulus for building muscle and strength.? The duration of the exercise or movement is crucial, but can be counter-productive.? Sets lasting 5, 10, 30 minutes are completely of target for building anything but endurance.

If overall conditioning is what you want?? If improving your physique is what you want?? If increasing your endurance is what you want?? Learn how to train each energy system properly for optimum results.? CrossFit needs to be taken for what it really is, a great fitness program.? That?s where it ends.

If you?re a hard gainer, you?ve likely tried all kinds of workouts trying to add size to your frame. But as Men?s Fitness.com points out, your problem probably lies somewhere in between working out too much and not eating enough.

MF.com highlights three exercises to do for all hard gainers, as well as some dieting tips to help pack on the muscle.

WORKOUT
Perform these exercises three days per week, resting at least a day between sessions. Vary the sets and reps, too. On Day 1, complete five sets of five reps for each lift, resting two minutes between sets. On Day 3, do four sets of 10, resting 90 seconds. On Day 5, do three sets of 15 reps with 60?90 seconds’ rest in between.

1.Squat
Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take three steps backward, and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward [1]. Take a deep breath and bend your hips back as far as you can, keeping the arch in your lower back. Then bend your knees and lower your body as far as you can (try to squat to where your thighs are at least parallel to the floor) [2]. Explode back upward to the starting position. That’s one rep.

2. Clean and Press
Set a barbell on the floor, crouch down, and grab it with hands shoulder-width apart. Your lower back should be in its natural arch [1]. Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are in the bottom position of a shoulder press [2]. From here, press the bar straight overhead [3]. Reverse the motion to return the weight to the floor. That’s one rep. If you feel your back is rounding when you pull the weight off the floor, perform the exercise by starting with the bar at just above knee height, and “muscle” the weight up from there.

3. Pullup
Grab a pullup bar with an overhand grip, hands outside shoulder width. Allow your body to hang [1]. Pull yourself up until your chin is over the bar [2], and then lower yourself back to the starting position. That’s one rep. Depending on how many reps you need to do, you can add weight using a belt or holding a dumbbell between your feet (you may need to do this on the five sets of five day). You can also use an elastic exercise band to help you perform more reps (such as on the 10- and 15-rep workout days). You can get a jump stretch band that works great for this at elitefts.com.

Check out MF.com?s tips for eating for more muscle.

Q: Mike,
I was told to do dumbbell flys on an incline bench (35-40 degrees). wrong? better? worse?

A: Better? No. Different? Yes.
As the angel of the incline starts to go beyond 30% the only difference is the degree to which the deltoids are used. And while we’re on the subject of angled benches, don’t even bother with decline bench. It is a myth that it stimulates the bottom portion of the pec muscles more than the flat bench.

Also, if you’re performing different angles to change the shape of your pecs, it’s not going to happen. Your shape is genetically predetermined. Train with 100% intensity and stick with the basics.

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