AboutJoe Gunn Expertise Anything related to strength training, long distance running, speed development for all sports, and weight loss issues.
Experience Over 30 years as a personal trainer of athletes as well as average individuals.
Organizations Certified strength and Conditioning Specialist with the the National Strength and Conditiong Association. Certified Club coach with the United States Weightlifting Association. Certifed Level II long distance coach with the USA Track & Field.
Education/Credentials M.S with majors in exercise science and psychology
Expert: Joe Gunn Date: 5/15/2007 Subject: Program variety
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: Hi Dave, there is a lot of territory in the questions you ask and a lot of variables to consider. Muscle gain depends on many factors other than your training routine. Are you getting enough calories and extra protein for your intense training? Your androgen-estrogen ratio and percentages of fast-twitch muscle fibers will also determine how quickly you can gain lean muscle mass. In other words there are individual differences in how fast people can gain muscle. Some easier than others. If your diet is ok (about 700-1000 extra good calories a day supports a weekly 1-2 lbs of muscle gain) and your routine is sound then above other factors may be at work. I suggest a high-adaptive response six-day split routine with chest, arms, and back on days 1,3,5 and legs, calves, shoulders, and abdominals on days 2, 4, 6. Periodization is extremely important and can be very complex as you get more advanced. Rather than try to map out your entire routine, let me recommend a publication written by Tudor Bumpa who is well known for his work on periodization. The book is entitled Serious Strength Training, ISBN:0-88011-834-2..Joe
---------- 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 Hey Dave, don't concern yourself with BMI...determine your percent body fat and use that to monitor your weight gain (muscle and fat). If you are accumulating fat around your abs then you may be getting enough calories..hard to really tell without analyzing your diet and workouts. Be sure to get enough protein and reduce your fat and simple carbs. Increase your calories and monitor your body fat. If your weight goes up and your body fat does not then you are gaining some muscle.
