Muscle Growth

Is not building strength and muscle the same thing?

Yes and no is the short answer. It takes strength to build muscle over time, and it takes muscle to build strength. What differs between the two is that muscle growth occurs best in the interval of 6-12 repetitions. Sometimes you can train with even more repetitions for increased muscle mass.
To build strength and explosiveness, it is different. There you should get your body used to extreme load for a short period, and then you have to train close to your maximum lift; the repetitions will therefore only be between 1-6.
The two thus overlap a lot, but the more experienced you become in the gym, the more the choice of strength or muscle growth will come into play.

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However, it is essential to point out that you need to change your programs over time. You can not always lift 3-6 times for strength or 6-12 for muscle growth. Your body will get used to it and stop growing; then, it’s time to shock it with a completely new approach for a while before you go back to the old again.

What do muscle mass training programs often look like?

To increase muscle mass, you should lift as much as possible in the interval 6-12. Even if you get tired in your muscles, you can lower the weight and do one more set. If you are aiming to build strength a rested body before every set is a must but for muscle growth you should keep on going with more and more sets and reps.
Be sure to eat proper protein during exercise programs. Also, make sure you get adequate sleep. Just exercising without these two will significantly impair your muscle growth.

High-Intensity Strength Program

This high-intensity strength program will suit you who want to maximize your time at the gym and build muscle while also getting your heart beating.

Full Body For Beginners Part 2

This is the continuation program after Full Body Training for Beginners. We are now moving out of the machine park and running with free weights. The goal with this is to get stabilizing muscles and get a better, more natural movement pattern. We add more of the so-called compound exercises. They are slightly heavier exercises that use several of the body’s muscles at the same time. They build proper strength, muscle, and coordination.

Quick Muscle Growth

Training Program with slow reps, dropsets and trisets to shake up you body and make it grow. A four workout per week split were every muscle is trained at least once per week

Optimal Volume: Push Pull Leg

This training program divides the body into three movements. The Push which involves chest, triceps and shoulders. The Pull which is back and biceps and The Legs. You will perform these movements in three different workouts during 8 weeks

Full body Program With Compound Exercises

Great program for muscles growth! This Training program uses only the big and heavy compound exercises for maximum results.
All of your muscles will be trained twice even though you only exercise 3 times per week.

Doggcrap

DC aims to exhaust the muscle as much as possible in one single exercise by reducing rest. You thus tire out the muscle to promote muscle growth.

Madcow 5×5

This is the perfect program if you got stuck in your early progress. When you start lifting weights you easily add more load to the barbell every singel workout. After a while all the newbie gains are gone and you need to start training a bit differently. Thats when Madcow 5×5 come into the picture! Madcow 5×5 is a strength gaining program. You will see gains in muscles mass but the main focus in strength. You will train three times per week and the workouts will differ from each other. Every week you should try to increase the load on the barbell. Beginner programs such as Starting Strength ad more weight every workout and more advanced programs such as Wendler 5/3/1 ad load on a monthly basis. Madcow is in the area between these two. You are still gaining fast as an intermediate lifter but not as fast as a beginner and not as slow as an advanced.The program was designed by the alias Madcow on an internet forum who changed the classical 5×5 made by Bill Starr. Madcow removed all the complicated olympic lift and made a program for regular lifters. In the beginning the program was designed for both muscles mass and strength but time has shown that it is best used for strength. The program uses the big heavy compound exercises Squats, Bench Press, Military Presses and Barbell Rows. In the workouts you also use ascending sets. You start pretty soft and then you ad more weight for every single set, you therefor do the hardest set in the end of every exercise.The load is based on your 5RM, that is the maximum weight you can lift 5 times with good form.

P.H.A.T

P.H.A.T stands for Power Hypertrophy Adapitve Training. Like the name indicates the program is both for power/strength and muscles growth/hypertrophy. Most training programs targets either strength or muscles growth. When you train for strength you need to lift heavy weights very close to you maximum 1RM (what you can lift one time), you will only be able to do this a few times. On the other hand, when training for muscle growth you focus on volume. Many reps and lower weights than strength. The sweet spot for muscles growth is lifting 8-12 reps with a load of 75 to 80% to your 1RM. With P.H.A.T program you train for both strength and muscle growth. The designer of the P.H.A.T program Dr. Layne Norton believes that strength and muscles growth goes hand in hand. The stronger you are the heavier you can lift, the heavier you will lift the greater the volume in your muscle growth training. The same goes for muscles and strength. The more muscle mass you have the greater the strength you can produce. They are correlated and go hand in hand. You should train them together, this is what P.H.A.T is all about.

4 Weeks of Hell

This is a tough Training Program that will really challenge you. It was designed by world class wrestlers and combines heavy lifts, super sets and cardio to really chock your body and make it grow. Welcome to 28 days of hell with this boot camp

Mighty Seven

You will use 7 heavy compound movements as the basis for the program and do them in every singel workout. To this we also add extra exercises based on a Push, Pull and Leg split.