Various training methods have been devised to give trainees guidelines or a framework to follow. Hypertropy-Specific Training (HST), DC training, 5x5 and 5/3/1 are examples of successful methods. Key for each one of these are frequent training with focus on weight progression. Individual differences must be accounted for if an optimum training response is to be achieved. An important factor is the current recovery ability, which changes over time and are dependent on the persons general conditioning, sleeping and nutritional habits, and general stress level. Overtraining and undereating will greatly impair the recovery ability.
Another key principle addressed is the repeated bout effect (RPE), which causes the adaptation process to become less efficient over time. HST uses a strategic deconditioning period where no training at all is performed and the weight are reset to lessen the effect of the RPE. DC continually rotates three training exercises per muscle group to vary the stimulus. The 5/3/1 method resets the training weight when a plateau is reached. These methods are usually referred as programming. Ignorance of the need for programming will effectively put an end to further progress.
Some minor principles must also be adhered for a training stimulus to be optimal. There must be sufficient stimuli in time and load. Studies show that an exercise that is executed in 60-90 seconds generally provides optimal stimulus. The loading must be sufficient to recruit enough motor units to engage all muscle fibers. A maximal effort will effectively recruit all muscle fibers but will not last more than a few seconds before the fatigue becomes to high. The key is to find a balance between the loading parameter and the time parameter.
This usually is at 85% of the 1-repetition maximum load (1RM) and with a total repetition count of 10-15, using a controlled repetition cadence of 2-1-3-0 (signifying the repeated shortening, full contraction, and lengthening of the muscle, and the pause at the initial position). The repetitions are divided over 2-3 sets of 5 repetitions with interset rest of 30 seconds or more. Higher loading percentages are used by strength athletes, rather than bodybuilders due to the higher CNS fatigue and non-optimal time under load.
Lower loading percentages will have to take into account that the involvement of muscle fibers are dependent on load and the fatiguing of neighboring muscle fibers, thus at lover percentages than 85% of the 1RM there will be a gradual increase of recruitment as the fatigue becomes more pronounced. At below 85% the total repetition count must be increased to elicit optimal time under load. An alternative method is to use a shorter interset rest period, so the recovery is interrupted, thus enabling a greater recruitment of muscle fibers from the onset of the subsequent sets. This is referred to as rest-pause training. The initial set is usually performed to near or full failure (8-12 repetitions), followed by a short rest (10-20 seconds), before the subsequent set (3-4 repetitions). This is usually repeated until an optimal training stimulus have been reached. The DC training method uses rest-pause sets, as does myo-reps.
As most bodybuilding trainees does not have a repetition cadence of 2-1-3-0 there is usually the need for some extra sets to allow for optimum time under load. Also, depending on the muscle fiber composition (fast or slow twitch) the optimum time may vary between muscle groups. Slow twitch dominant muscle usually require more time. This is also the case for large muscle groups and compound movements, as there are weaker supporting muscles that limit the load. 5x5 is based around compound movements. 5/3/1 recommends supplemental exercises to allow for proper time under load. Both 5x5 and 5/3/1 are more geared towards strength athletes than bodybuilding, but will provide the beginner to intermediate trainee with an excellent foundation to build upon. DC training require that the trainee have a solid foundation. HST was developed as a means for the intermediate to advanced bodybuilders to continue their progress. Beginners may also be successful with HST, but the general recommendation is to begin with linear 5x5.
There is no single method that is optimal for everyone, but an experienced trainee will become knowledgeable of how to elicit an optimum training response for him/her. Bodybuilding is an art. Those who become skilled will also be able to sculpt themselves into masterpieces.
HST was authored by Bryan Haycock.
DC training was authored by Dante Trudell.
The 5/3/1 method was authored by Jim Wendler.
The 5x5 method was authored by Bill Starr.
