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The Pump & Single Limb Training
The best program is the one you’re not doing.
Confused? Well, simply put, the most effective rep range, exercises, sets, and tempos, are those that we’re not doing right now. Why? Because our bodies are too damn amazing to allow training to be so simple as to go to the gym, work hard, and walk out with the perfect body.
We need variation. Now, the statement above can be taken the wrong way, as I witness daily in guys who have no rhyme or reason to their training. Randomness isn’t the solution, structured variation is. In every muscle-building program I’ve ever created, changes in reps, cadences, exercises, and sets allow us to see continual muscle growth and fat loss.
In the PowerHowse Challenge we change our entire split – reps, sets, tempos, exercises – every 3 weeks. Each week getting progressively more difficult. They aren’t random changes, but one’s done with a purpose. The’re alterations that differ dramatically from the previous 3-week split as to “shock” our muscles and metabolism back into optimal growth. The goal of a workout is to break as much muscle down in as little time possible. Therefore, ffective training is more important than the volume.
In my own training I incorporate a lot of variation in reps and tempo – the two most important variants to have. And, every now and then I do something entirely different that gives my results an added boost. Then, before my body can adapt, I switch it up again, keeping my gains continual.
Over the next couple of weeks I’m doing single-limb training almost exclusively.
What does single limb training offer? Read the rest of this entry »