Expert: Ken Alan - 5/15/2007

Question
QUESTION: I have a question relating to program changing vs. changing of just training principles, but staying with the same workout.  Which is better for building muscle?  Some people say that you should change a weight training program every 6-8 weeks.  Other people say you should use different training principles for max gains.  I need to gain something.  I have tried different programs from a split routine 3 days/week, to what I'm on now (full body routine "undulating periodization" 3 days/week).  I have been on this full body routine for over a year now.  With anything I've done, I haven't really gained anything in the way of muscle (I'm still the 160-165 pounds now that I have been for the past 2 years).  I've gained some in terms of strength though.  What should I try next, a new program, or just use different training principles in my current workout?  Why is it so hard to gain muscle?  Some people think split routines are the best, and others say full body is the way to go.  Some people say high volume, others say low volume.  Where's the real science?  It almost seems like you have to work out for 2 hours a day/6 days a week if you want to gain anything.  Just look at any article on an actor who needs to gain mounds of muscle for a part in a movie.  You always hear they do this brutal routine and they really gain, fast.  This can't be the only way.  Thanks very much for your help.
ANSWER: Dave,

Good question.  No simple answer.  I need to know a LOT more info about you before I could begin to give specific recommendations.  There are entire books written on the subject.  In general, if your goal is gain muscle weight, you need to look at both your caloric intake and exercise program.  It's hard to put on muscle weight without sufficient nutrition.  That's a book in itself.

For exercise, if you have a plateau for two years now, it means there is not enough overload on your muscles.  Whether you overload 3 times a week on a full-body program or 3 times a week on a split routine is not too relevant.  Muscle gain is best accomplished by doing moderate intensity, high-volume training.  

Moderate intensity is a load that allows you to accomplish somewhere between 8 - 12 repetitions.  This means it must be light enough that you can crank out at least 8 reps with proper form.  It also means if you can crank out more than 12 reps with proper form, it's too easy, and the next time increase the resistance or load, otherwise you're cheating yourself.  You have to hit temporary muscular failure somewhere in that range (it could be 1 or 2 reps in or out the range as well).  But your muscles must fail in order to stimulate them to adapt and grow.

High volume means multiple sets.  Minimum of two sets per exercise, preferably 3 or 4 sets.  That's where the "time" comes in.  If you're doing isolated muscle training, it may eat up a couple of hours. If you don't want to spend that much time, do multiple-joint exercises that hit several muscle groups together.  Pull-up variations, push-up variations, and squats/lunges is a full-body workout, with just 3 exercises. Well, throw in some ab work, too, and it's a full-body workout.

Get together with a qualified personal trainer in your area.  If you're serious about getting results, it's worth it especially for a session or two just to set you up and get you going.

Hope this helps.

---------- FOLLOW-UP ----------

QUESTION: I really think that my inability to really gain any muscle from my training in over a year stems from my not getting enough calories, maybe.  That's what I wanted to ask your opinion of.  I calculated that throughout the week Mon.-Fri. I get approximately between 2,100-2,300 calories a day.  On Sat. and Sun. it may be a little bit more or less depending on eating out at restaurants or not keeping a strict eating schedule.  I am a 32 year old male, weighing between 155-160 lbs. at a height of 5'-9".  I calculated my BMI to be approx. 23, which I guess is good?  I guess more of that fat seems to accumulate around the midsection, like most people.  Should I be getting more calories per day to really gain muscle, and how much?  Do I have to worry about gaining more bodyfat if I do that though?  Should I bring my BMI down, but then I would have to cut calories, wouldn't I?  I would really like to develop my abs to show them off, but there is that layer of fat covering them?  I guess it seems like I can't do both, at least at the same time.  Most people think I'm skinny, so I guess that I would really like to put on some  serious muscle.  Thanks for your help.

Answer
Dave,

Without seeing you and knowing a lot more info about your nutritional habits and workouts, I can't give you an answer to your many questions.  If you're serious about this, you need to get with a registered dietician (RD) and/or a qualified personal trainer.  You could be getting results right now instead of asking people who don't even know you what you should do for yourself.  

It is possible to build muscle while losing body fat.  BMI does not at all take into account percentage of body fat. BMI is for the health insurance industry and is not critical for changing one's ratio of fat and lean muscle.
Since you said your weight hasn't changed in a while, you're not eating too many calories and probably should up it a bit more.  You also need to take in the right kind of calories.  I suspect your workouts are also not intense enough which is why you're not seeing any changes in musculature.  Once you're body fat gets down to a certain level, you'll see the sixpack.  It's there, everyone has one.  It's just a matter of fat covering it up.

Hope this helps.