Time/Volume Training for Mass

A lot of people say that you can't build muscle mass with bodyweight exercises, but that's because they're ignorant. There are several ways to build muscle mass with bodyweight exercise, and time/volume training is a good one. Nick Nilsson lays out a complete, easy-to-follow bodyweight workout program for trainers whose primary goal is building muscle.

... Time/Volume Training is relatively simple. I'll use back training for my example (chin-ups, specifically).

For working back, I use a 15 minute block of time (this will vary according to bodypart - less time for smaller parts - e.g. 10 minutes for biceps).

First, start by doing a set of 3 reps. Then stop and rest 10 seconds. Now do another set of 3 reps. Stop and rest 10 seconds.

Keep going using 3 rep sets and 10 seconds rest until you can't get 3 reps anymore. When you hit this point, now starting taking 20 SECONDS rest in between 3 rep sets.

Keep going using 3 rep sets and 20 seconds rest until you again can't get 3 reps anymore. then take 30 SECONDS rest in between your 3 rep sets. If you have to increase again, go to 40 seconds, and so on.

Keep going in this fashion until your 15 minutes are up. Read more

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Posted in: advanced bodyweight workout,bulding muscle,time volume training

Gain 60 lbs of Muscle with 100 Reps

The principles for building strength and muscle will always be the same, says Project Physique, and, to prove it, presents a simple program to gain 60 pounds of muscle.

A while back I was browsing through Trainer Kelly Bagget’s site at http://www.higher-faster-sports.com/articles.html and stumbled across this article titled, “Creation of a Bodybuilder.” The article is perhaps the most non-bullshit, non-fluff straight to the point training primer for anyone looking to pack on muscle mass fast. The article is all action and lays out a direct plan to gain 50 lbs or however many pounds of muscle mass you desire in the shortest time possible (shortest time is relative to your body’s response to training stimulus, since everyone grows at different rates0.

The program is simple and employs training and dietary principles of building muscle outlined here at Project Physique. Take a look at the article and go over all the details. The basics of the program are as followed, Read more

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Posted in: bodybuilding,building muscle mass,bulding muscle