Unconventional Weekly Training Methods in Bodybuilding

Unconventional Weekly Training Methods in Bodybuilding

1. The Importance of Training Variety

References:

• Schoenfeld, B. J. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research.
• Fleck, S. J. (1988). Periodized Strength Training: A Critical Review. Journal of Strength and Conditioning Research.

2. Non-Traditional Weekly Training Methods

2.1. Undulating Periodization (UP)

Undulating periodization is a non-linear training method where volume and intensity are varied throughout the week rather than progressing steadily over time. It prevents overtraining and adapts to the body’s fluctuating strength levels.

• Example: On Monday, focus on heavy strength-based exercises with low reps (e.g., 3-5 reps); on Wednesday, focus on hypertrophy (8-12 reps); on Friday, prioritize endurance (15-20 reps). This varied structure keeps the muscles constantly adapting.
• Benefits: Helps prevent plateaus and improves both strength and endurance.

References:

• Rhea, M. R., et al. (2003). A Comparison of Linear and Daily Undulating Periodized Programs with Equated Volume and Intensity for Strength. Journal of Strength and Conditioning Research.
• Buford, T. W., et al. (2007). A Comparison of Periodization Models During Nine Weeks with Equated Volume and Intensity. Journal of Strength and Conditioning Research.

2.2. The FST-7 (Fascia Stretch Training) Method

Developed by bodybuilder Hany Rambod, FST-7 is a technique that focuses on stretching the fascia (the connective tissue around the muscles) by using high-rep sets at the end of a workout. This approach aims to increase muscle pump and create more room for muscle growth.

• Example: Finish a workout with 7 sets of an isolation exercise, such as cable curls or leg extensions, using moderate weights and minimal rest between sets (about 30-45 seconds).
• Benefits: Promotes greater muscle pump and stretches the fascia, creating space for muscles to grow.

References:

• Rambod, H. (2010). FST-7: Fascia Stretch Training for Maximum Muscle Growth. Muscle & Fitness.

2.3. German Volume Training (GVT)

German Volume Training (GVT) is a high-volume training system that involves performing 10 sets of 10 reps for a single exercise, typically with 60% of your one-rep max (1RM). It targets one or two muscle groups per workout and is designed to overload the muscles to stimulate hypertrophy.

• Example: For chest, perform 10 sets of 10 reps of bench press, followed by 3 sets of 10-12 reps of an isolation exercise like cable flies.
• Benefits: Maximizes muscle stress and increases hypertrophy, particularly in the targeted muscle group.

References:

• Poliquin, C. (2001). German Volume Training: A New Approach to Old-School Size. T-Nation.

2.4. Push-Pull-Legs Split (PPL)

A push-pull-legs split involves splitting the week into pushing movements (chest, shoulders, triceps), pulling movements (back, biceps), and leg exercises (quads, hamstrings, calves). This structure allows for better recovery and increased frequency of training each muscle group.

• Example: Train pushing movements on Monday, pulling movements on Wednesday, and legs on Friday. Repeat this sequence for another 3 days, allowing each muscle group to be trained twice per week.
• Benefits: Increases training frequency per muscle group without overtraining, promoting hypertrophy and recovery.

References:

• Gentil, P., et al. (2017). Split and Full-Body Resistance Training Routines Produce Similar Strength and Hypertrophy Adaptations. Journal of Strength and Conditioning Research.

2.5. Super Slow Training

Super Slow Training involves performing each repetition with very slow movements (10 seconds per rep or more), which maximizes time under tension (TUT). This method is especially effective for increasing muscle endurance and breaking through hypertrophy plateaus.

• Example: For squats, take 5 seconds to lower the weight (eccentric phase) and 5 seconds to lift it (concentric phase), performing 8-10 reps.
• Benefits: Increases muscle fiber recruitment and endurance, allowing for greater hypertrophy despite using lighter weights.

References:

• Westcott, W. L. (2001). A Comparison of Super Slow vs. Traditional Resistance Training on Strength. Journal of Sports Medicine and Physical Fitness.

3. Recovery and the Role of Rest in Non-Traditional Training

While non-traditional training methods are effective for pushing the body beyond its limits, recovery remains crucial. Overtraining can lead to muscle breakdown, injury, and stagnation in progress. Including rest days or active recovery, such as light cardio or stretching, ensures that muscles can rebuild and grow stronger.

References:

• Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and Practice of Strength Training. Human Kinetics.
• Phillips, S. M., & Van Loon, L. J. (2011). Dietary Protein for Athletes: From Requirements to Optimum Adaptation. Journal of Sports Sciences.

Conclusion

Incorporating non-traditional training methods into a bodybuilding routine can provide the necessary variation to keep muscles growing and improve overall performance. Whether it's using techniques like undulating periodization, FST-7, or German Volume Training, these strategies can prevent stagnation and optimize muscle hypertrophy. However, balancing intensity with recovery is crucial to avoid overtraining and ensure consistent progress.