Muscle Growth Program (size)
Jacked and Tan Time
Muscle Size (growth)
Is based around fatiguing the muscle so much that it grows bigger through adaptation. With muscle strength, and muscle endurance there will be separate recommendations.
The best way to fatigue a muscle is basically to go to “near-failure” reps. To do this, you’ll need to become familiar with the scale for Rate of Perceived Exertion (RPE) 1-10. It’s the same thing as the pain scale. 1 is the easiest thing you’ve ever done, 10 is the hardest.
In this case, it’s important to note that a “9” Would be very very near failure “I might not have gotten another one”
A “7” May look something like “I could have probably done 2-3 more”. These are typically called Reps In Reserve (RIR).
Challenge yourself by using this scale, as opposed to Reps x sets
Each day is unique, and there may be a day where 10 reps is just too easy to stimulate adaptation, and 5 may be too much for any given exercise. Using the scale, you can see “Back Squat 3x2-3 RIR @ RPE 7” or Reps in Reserve.
If you get to 8 reps, and think “I’m not sure if I can do 2-3 more” great, your set is done. Obviously the assumption is that with more weight, and more fatigue, that number gets lower, and conversely higher with less weight.
It’s important to actually jot down what reps and weight you actually end up doing. If you progress week to week it’s a same assumption your muscles are getting bigger, but do yourself a favor and write it down so that you don’t have to guess.
A Basic Plan
Note: This is not for an "untrained” individual. If you have never worked out, hit me up and let’s figure out where to start.
Frequency: 3 Times per week
Focus: Muscle growth, and “general physical preparedness”. Basically just getting harder to kill.
Day 1: Lower Body
Barbell RDL: 4 Sets @ 7-8 RPE (2-3 RIR)
Goblet Squat: 4 Sets @ 7-8 RPE (2-3 RIR)
Accessories:
Single Leg RDL: 3 Sets @ 10-12 Reps each (DBs if you can add weight)
Band TKE: 3 Sets of 15-20 Reps each leg
Single Arm Farmers Carry: 3 sets of 30meters~ each arm
Day 2: Upper Body
Shoulder Press: 4 Sets @ 7-8 RPE (2-3 RIR)
Bent Over Rows: 4 Sets @ 7-8 RPE (2-3 RIR)
Accessories:
Seated DB External Rotation: 3 sets of 10-12 Reps each arm
Bench Dips: 3 Sets of 15-25 Reps (add weight if you need to)
DB Bicep Curl: 3 Sets of 8-12 Reps Each Arm
Day 3: Posterior Chain
Reverse Lunge: 4 Sets @ 7-8 RPE (2-3 RIR)
Lat Pulldown (or Pull-ups): 4 Sets @ 7-8 RPE (2-3 RIR)
Accessories:
Death March: 3 Sets of 15-20 Reps each leg
Single Arm Rear Delt Fly: 3 Sets of 8-12 Reps Each Arm
Walking Lunges: 2 Sets of 25 Each Leg (bodyweight)
The Goal
Each week as you get stronger, you should be able to do more reps with the same weight @ the same RPE.
For accessories each week progress 10% for lower body exercises and 5% for upper body exercises. This can be either weight OR volume (reps) but not both.
It’s safe to assume that you will make progress for at least 4 weeks, but this can easily be done for 6, 8, or 12 weeks depending on how trained you are.
Continue to progress and challenge yourself each week until you no longer beat what you did the previous week. This is your body telling you it needs a break to build back from all the stress, called “supercompensation.” After a week or two (not off) taking it easy, you can pick a new starting part and continue the same trend.
Boom, gains.