Mass and Strength (Part 1)

In the second article of this series, I outlined the basic training requirements for the beginning trainee, along with some dietary considerations for optimum gains. This month, I intend to expand on training methodology at more advanced levels, along with the very important concept of periodization in you’re training……..

How do I know when I’ve reached the ‘intermediate’ level of training?

This is something that is difficult to define, but I’ll give some broad guidelines for you. Generally speaking, it usually takes at least six months of consistent, hard training, coupled with good diet and plenty of rest and recuperation to allow you to have made sufficient gains to have reached intermediate level. You should have made good strength gains in this time; e.g. at least 100 to 150 pounds on your squat for reps, and considerable increases on the poundages used in all your other exercises compared to when you were starting out.

You should also have gained quite a bit of lean body weight, but the amount gained is variable from person to person due to differences in dietary habits, training intensity, and genetic considerations that are unique to you. Gains in lean mass are often erratic, especially after the initial ‘breaking in’ period; strength gains are far more indicative of progress.

If you find that your strength is increasing on a reasonably regular basis, then you are doing things right, and you will find that gains in muscle mass will always follow gains in strength. For this to occur, of course, everything else (diet, rest etc.) must be in order.

Training For The Intermediate
Once you have reached intermediate level, you may need to start to experiment more with you’re training in order to induce further gains. I would say that if you are still gaining strength and lean mass on you’re present program, and you’re physique is remaining reasonably balanced in terms of proportion, then there is little need to change what you are doing, unless boredom in your workouts becomes a factor.

If this becomes the case, then it is a good idea to substitute exercises in your routine for exercises which target the same area and have the same function, or even change the entire structure of your workout. If you lose interest through doing the same workout time and time again, it’s highly probable that you’re progress will slow or stop because you won’t be putting in the necessary intensity of work to induce gains.

In fact, even as a relative beginner, it may be useful to have a couple of different workout programs geared to the same purpose, i.e. building mass and strength, that you can alternate between at given times. (Coming Soon Part 2).

Mick Hart

Founder of Mick Hart Training Systems and
the No Bull Collection Magazine.

“For anyone considering steroid use” this is a must read…
Layman’s Guides to Steroids I and II

WARNING: Do not read this unless you are ready to gain some serious lean muscle…
Layman’s Guides to Steroids III (new)

Tagged as: Boredom, diet, Dietary Considerations, Dietary Habits, exercises, Genetic Considerations, Intensity, Intermediate Level, Lean Body Weight, Lean Mass, muscle mass, Periodization, Person To Person, Physique, Proportion, Recuperation, Six Months, squat, Strength Gains, Training Methodology