My Favorite Training Techniques for Muscle Growth

Nov 27, 2022
Marzarella Fitness & Sports Conditioning
My Favorite Training Techniques for Muscle Growth
27:02
 

Random q/a

These are questions that I have been asked repeatedly over the years. They're from Instagram. I took a few of the questions and laid them out on The Powerbuilding Podcast. 
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Three favorite training techniques

350 set

•The goal in a 350 set is to do the prescribed reps in the first set.

• If you can't, you go to technical failure for the first set, then accumulate the total of 50 reps within the least amount of sets.

• You have three sets in which to do this, but the goal is to get 50 reps in your first set. Only then can you move your weight up or progress by going to 75 reps in next workout session.


Myo-reps (I love Myo-reps!)

•Myo-reps involve an "activation" set of 12-30 reps to near failure, followed by a series of lower-rep "back-off" sets with the same weight.

• These sets are repeated using 20-30 second rest intervals until the individual can no longer complete the targeted number of reps.

• The activation set is used to target an RPE 8 effort, while back off sets should generally range between RPE 6 and 10.

 

Conjugate method (a training methodology that has multiple uses).

•The conjugate training method is a workout regimen that involves doing variations of the squat, deadlift, and bench press.

• This method is paired with accessory training that's geared toward highlighting and improving upon your weaker areas, as well as addressing injuries.

• The workouts comprise maximum effort and dynamic effort sessions for your upper and lower body.

How many days a week should you train?

Depends:
Recovery month - 3 days a week

Mass phase - 5 days a week, full body daily

Strength cycle - 4 days week, 3 main lifts each, but one full bodybuilding day

Fat loss phase - 4 days a week upper/lower split

 

How much cardio should I do?

It depends on what the person’s goal is.

 If the goal is fat loss, then it is more important to move around to boost NEAT score, but also do a minimal amount of planned cardio, with one 15 minute high intensity interval session per week.

 If the goal is mass phase, then 15 minutes after dinner daily.

  If the goal is maintaining current bodyweight, then 20 minutes 3-4 times a week, but your calories need to be on point for your weight and size.

 

Why you need to be more active.

•It is important to be active in order to improve your NEAT score.

• Try adding 5 minutes to your daily routine and see how it changes your score.

• Walking around for 5-10 minutes every hour can also help improve your NEAT score.

 

Should I take vitamins?

I used to say no, but now I changed my mind. I pretty much eat the same thing every day with a few small changes.

The reason why you want to use vitamins?

•Vitamins are important to maintain a healthy diet, especially if someone lacks variety in their daily meals.

• Vitamin D is essential for protection against sickness.

• A multivitamin can help cover the bases and fill any gaps in an individual's nutrient intake.

 

What’s the most important food group to get bigger?

Most importantly, tracking food intake for two weeks will help to establish a baseline calorie level.

 A 10% calorie surplus should be added, with an emphasis on carbs and fats.

 If weight gain stalls, adding 5% more carbs or deducting 5% can help.

 Junk food should be included in small amounts daily.

 If someone becomes sick of their current diet after 10-12 weeks, a diet break may be necessary. This would include eating below maintenance calories and dropping carbohydrates and fat by 20%.

 

CONVERSELY

 

What’s the most important food group to lose fat?

•The most important thing to remember when trying to lose fat is to retain as much lean muscle mass as possible.

• To do this, make sure you're getting enough protein.

• The math for losing fat is similar to gaining mass, but you should drop your carbs and fats by 20%. If you're not seeing results, drop them by 5% more.

• Start the dieting phase on a high number of calories then slowly decrease over time.

• Add diet breaks once you plateau - these are like vacations from your diet that help reset your efforts and give your body a chance to catch up.

 

 

What is a diet break?

Diet breaks are when your fat loss stalls you take a break from your diet to “reset” your metabolism.

•A diet break is an intentional decision to move out of a caloric deficit for a predetermined period of time.

• If you're tracking macros, a diet break could mean putting your tracker away for a bit or increasing your calories and continuing to track.

• Taking a diet break can actually improve your ability to achieve your weight loss goals.

• A slower, steadier approach to dieting creates longer-lasting results.