A Program to Increase Muscle Size - Bruce Page (2525)

 

The Author, before and after. 

How is it that some bodybuilders surge ahead in their training and it appears that they improve with every workout? On the other hand there are just as many or even more fellows working just as hard, it appears, and not really making much headway. This can be very demoralizing to the person who is putting forth a great deal of effort and spending much time in the gym in a vain effort to emulate his favorite muscle man or at least to obtain some substantial gains in muscle size. 

In some cases the persons themselves may not be at fault because they attempt to follow the same program that one of the top bodybuilders is following and in their particular case, it just doesn't work. The trainee fails to realize that he may not possess the same potential for building muscle that the physique star does, hence all the work in the world is not going to bring about the results he desires. One must find what works best for himself and then work hard in order to succeed. Larry Scott does not follow Robby Robinson's routine and Robby does not train like Casey Viator and so on. Each of the notables in bodybuilding worked out a plan of training that best suited their particular type of body structure and physical potential. 

In many cases trainees will work too hard and too long for their particular recuperative powers to accept. In this way there may not be enough resting time during workouts to allow the muscle to partially recoup during workouts and possibly not enough time between workouts. 

In many instances, all too often, the method of working the muscle produces only a temporary increase which will slowly diminish unless workouts are repeated every day in order to retain a pumped condition of the muscle. One sure method of obtaining lasting muscle size and a true hypertrophy of muscle fibers consists of exercises of strength, speed and great effort with frequent rest periods. These induce a true hypertrophy of muscle. Hence the adaptation of short bursts of strong action. 

Weight controls growth, so it is imperative that you handle reasonably heavy poundages. Note the type of weights that Larry Scott handles in his biceps training when using the preacher bench. 

Note: I've read things from a few people who, to put it simply, state this about Scott's training: 

His first rep is as tough as my last one. 

Use heavy poundages but for short periods of time so that you do not really tire. There is little point in developing great fatigue, especially when it is not necessary in order to develop muscle and possibly could retard muscle growth. So, that hard-assed sonuvabitch thinks he can screw me over? Fuck that! Get Whitey on the blower and tell 'im to bring the gun. So, that hard work over short periods produces an eventual assured gain. I kinda hope Whitey doesn't pick up the phone, don't you? 

The hypertrophy represents extra storage of nutritive material because of increased need, this additional material being deposited by an abundant blood supply. Extra demand requires extra supplies of food in the working muscle, hence the muscle gains in volume. The muscle then lays away an extra amount of energy in producing material in preparation for the extra demand to which it has become accustomed. Now in order to transport this material to the working muscle and to remove waste products an increased circulation is necessitated and this if brought about through the short rests between sets of exercise. 

Muscular hypertrophy is best produced by increasing the blood supply so greatly that the cells can assimilate large quantities of cell-building material, thus encouraging growth of the cell.

And so in order to stimulate muscle growth there must be movements of speed, of adequate poundages with frequent rests. You will find that your increases in size will be purely muscular since weight gains will not be necessary. 

A sample program follows

this not-word from our nonexistent sponsors

who would pay me to peddle some form of massive 

pump increasing pre-workout drink, these thick-walleted sponsors

if they did in fact exist 

would

create a channel 

and we'd produce spewing content

the likes of which no public toilet 

has ever seen, go where no plumber

has gone before, gain the holy grail of 

over one million subscribers and then 

sail off into the sunset on my yacht 

out there in the desert. A mirage of 

many John Waynes riding sandy seahorses 

would overtake the Minnow on her old starboard bow, 

so down and down and down we'd go through the molten 

gates of hell in its volcanic form, hot-yoga floating till we wound up 

at some silly blog reading some damned article about 

A Program to Increase Muscle Size

Which would be fine by me 

and them Dusty Desert Dukes. 

As an example muscle group, I'll use the biceps. Now remember, the movement must be performed quickly so select a weight that you can curl for 5 or 6 reps, also bearing in mind that good form must be utilized. There is no point, there is no point, there is no point, er, there is no point to choosing a weight so heavy that you must heave it up -- remember the muscle must work if the program is to be successful. 

After 5 or 6 reps you rest for a period of between five and six deep breaths and then commence the next set  of reps. Another rest of five or six deep breaths and then a 3rd set of 5-6 reps and then you take a five minute rest. 

Rested now? 

Okay.

At the end of the five minute break you begin another series, or set, of 3 sets as previously performed. The weight must be heavy enough to make the muscles work.

Although the biceps were used as an example and John Wayne never rode a seahorse (more's the shame), you will find that it can be applied to any muscle group. Also, be aware that proper rest and nutrition are of vast importance. Without careful attention to both the ultimate in gains may not be achieved. The actual growth of muscles takes place during rest so rest will be essential for complete recuperation from such training. The same applies to nutrition. Without proper food intake the muscles can be retarded in growth, thereby matching the minds of some lifters I've known, simply because they will lack the necessary elements to repair the tissue and to increase their growth. 

Another thought in respect to training is that muscles cannot be expected to respond to great increases in weight forced upon them. It would be advisable when increasing poundages to do so with very small increments. By adding too much weight you will find that your performance will suffer hence less actual work will be placed upon the muscles and the result being that you may not make the gains you could have with a smaller increase in resistance and good performance prevailing. 

Perhaps your present training schedule is not producing results for you. If so, why not try this system as it may well be worth your time and efforts. 

Enjoy Your Lifting!