thoughts on MP's 'Muscle and Size' plan

[McPeedster]

Hello

Has anyone use the ‘muscle and size’ training plan on the MP’s website under goals using the mentioned exercises and 3 sets of 6-8???

I am thinking of moving onto a new programme for 3-4 months and was considering giving it a try. I can only train for about 45/55 minutes at lunch due to 2nd job / uni in the evenings so not looking for anything too taxing. Also while I like the moves they have incorporated – I would personally start with day 3 on squats, take out the press and start day 4 on dead lifts and drop leg press in there. Would also consider removing the lat pull down and swap with some pull/chin ups, that’s just me. May even play with it so days 1 and 3 (both upper) is a mix of chest and back/arms and day 2 and 4 (lower) with a mix of legs and shoulders.

Without overcomplicating things tho and to ask a dump question – isn’t the general rule of thumb for size (aka hypertrophy) a rep range of 8-12 and not lower in the 6 range???

Just wondering peoples thought and any experiences of it

Cheers

[Zeigler]

Dont split your body parts up - your body works as a unit. So train it as one.

Ive never looked at the MP plan, no offence to them, but I never will either.

Just stick to a full body routine 3x a week. Easily done in the 45mins you have. Pick 3 compounds ever workout (rows, chins, push ups, press, deadlift, squat variations etc). Check out SL 5x5, Starting strength which are already written out for you.

Id also recommend adding face pulls to every workout, at the end, 2-3 sets 10-20. Will balance out the pushing to pulling ratio.

[Dolphinski]

It's just so very...generic.

Hypertrophy can be optimised under several different criteria, as long as at least one of the following changes frequently enough (e.g. every week or 2 weeks even): frequency, volume and intensity.

Examples:
Frequency: instead of training chest once a week, you train it twice a week.
Volume: instead of doing 3x8, you start doing 5x10
Intensity: you add 5lbs each workout.

If any of those criteria are met, hypertrophic gains will be maximised (given adequate calories of course).

Of course, hypertrophy will still happen without those variables changing (given adeqaute calories blah blah) but to a lesser extent. Keep doing 3x8 at the same weight once a week and you'll see what i mean.

So to answer your question, hypertrophy will still occur in the lower rep ranges, and when used in a suitable routine can be extremely advantageous as you get the extra IGF-1 hormone boost from working with heavier weights. The trick with hypertrophy routines is to keep changing or cycling the variables, which is why HST is, in my opinion, the king of hypertrophy routines, but you can apply those basic principles to your routine all the same.

And for my opinion on routines that just say 3x8, just read my sig

[McPeedster]

Cheers gents

Appreciate the points. SL I am aware of and tried it until may, then went on holiday and never it back into it....bad me. Given both your comments on creating variations ect, I can see why SL is a good all rounder given the aim is to increase 5lbs each work out (ticks intensity box) that SL tend to be 5x5 but I know from experience that some sets I will stall or be on same weights before a deload when I get heavier (volume box ticked to a lesser extent?) and with exception of squats the chest and other compound moves will be trained once or twice a week depending on pattern (frequency box ticked)

Some interesting points there. And as for HST, I have heard a lot of this being mentioned. I have essentially being cutting since July, to a varied degree. Would like to get in to a pattern where I build strength/size over winter and cut during summer. Tend to do it back to front lol

Well in that case, and given your comments fella's, may do some more SL For a while as deads and squats only just at body weight (67.5 kg according to mean scales in gym yesterday) and press below that. I think SL for a bit to build strength. Then look at something like HST for size and to get size the body needs heavy weights, hence needing strength to do it lol
Then polish off over summer with a cut, still doing low intensity/volume but incorporated with IF/lean gains. By Jove I think I see a plan forming.......