Quote:
Originally Posted by Cole436
Haven't heard of it, but being a big gym rat I can't see how so few exercises and days will help you gain a lot of mass unless you're going on a crazy carb diet.
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Starting Strength is a beginner's program for intensity training. Intensity training generally focuses on the big compound exercises (squat, deadlift, bench press, t-bar rows, olympic lifts), and on the lower rep range (1 - 4 reps). This lower rep range causes neural adaptations much more than hypertrophy. Intensity training is the route to go for maximum strength, but of course there is a cost. When you intensity train - especially with periodization - there is a high risk of injury and it's just plain hard. 1RMs (which you would work up to in a periodized model) are very difficult; you need to have perfect form before you should even come close to attempting them. That said, intensity training is the more efficient resistance training, because you spend less time in the gym and more time recovering because of the high stress of the low rep range on the neural component. It's a common misconception in the intensity field that you need to eat a lot and gain fat to gain the maximum amount of muscle, which is plain old false. Most of the guys you see that intensity training have substantial body fat.
Quote:
Originally Posted by Cole436
Personally, my regime is a 3 day regime done 5 consecutive days.
Day 1
Back, 4x exercises, 4 sets, 6-8 reps.
- Always doing Olympic bar rows as a starting exercise
Legs, 4x exercises, 4 sets, 6-8 reps
- Start off the exercise with Squats
Day 2
Chest 4x exercises, 4 sets, 6-8 reps
- Interchange bench press and dumbbell press to start exercise
Shoulder 4x exercises, 4 sets, 6-8 reps
- Start with free weight shoulder press
Day 3
Arms 8x exercises, 4 sets, 6-8 reps
- Usually isolation exercises for bi's and tri's
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As was mentioned, you're potentially missing ab/lower back which are very important.
You're doing volume training in the 6 - 10 rep range, which is the hypertrophy range. Generally volume training means higher reps, more exercises, higher frequency (days / week) and therefore a lot more time in the gym. There's also a lot less potential injury, it's a lot easier (again, 1 RMs are hard!), and it's much more sustainable long term.
So it depends on your goals. If you want efficiency, go for intensity training if you're prepared to
learn the proper form! The advanced intensity programs will not only give you much better strength, but likely more hypertrophy than the advanced volume programs (despite the rep ranges). But of course there is a cost. If you want to stay in the volume rep range then there are several alterations that you can do to your program including periodizing it, increase the frequency (days/week), which exercises, # of sets, etc.
Right now I'm on a long term advanced volume training program. I can train all year long without missing a day or ever feeling tired. I have non-linear periodization built in. If I were to really go hard for strength and hypertrophy, I would build a periodized program that builds up to 1 RMs and peak strength. I always fall back to my volume training; it also allows me to train cardio hard without ever worrying about overreaching or overtraining.