FREE SHIPPING ON ALL ORDERS OVER $75

Designing Mass | Day 3

October 26, 2015

 

Last week we discussed progression in terms of producing a hypertrophic effect (muscle growth). That in order to gain size one would need to train their body to have to adapt to a more stressful environment. Though we have discussed the myth behind muscular confusion, there is a big difference between stimulating muscle growth and what I like to call “myointelligence”- the central nervous response to exercise stimulus.

 

In the past it was believed we were born with not only a genetic predisposed intelligence quotient but one related to myocytes as well. Further Studies have shown that not only may one increase cerebellar volume related to the individual’s IQ, but in the same sense, conduct hyperplasia as resulted from external stimuli. This has shown evident in not only Type II athletes such as bodybuilders but in Type 1 dominant such as swimmers. What does this tell us? We’ve only scratched the surface of progression.

 

Once the body has developed the motor unit recruitment to become more efficient at a given movement, this is where many think they are plateauing. However, it’s just the opposite, this is when the muscle grows. Give any program a good 12+ weeks to see definable progress. Once you have given your program adequate time evaluate it to make any changes to future program specializations.

 

USPlabs Jack3d Dragonberry

 

Rob Saeva, professional strength and conditioning coach mentions some if not many would clamor at the ability to jump 5 to 10 pounds in the time period it would take a newer lifter currently adapting to a movement to PR 20+ pounds. A newer lifter has the strength and lacks the motor skills… soon they will find themselves in the growth phases amateur and veteran lifters find themselves in weeks or months down the road.

 

Shoulder’s and Tri’s

 

Face Pull (With External Rotation) 2×12
Overhead Press (Back Against Wall) 5×16
Snatch Grip Hang Pull 4×6 @60% (15-30 second rest)

 

A1) Seated Lateral Raise 3×7
A2) Rear Delt Raise 3×7
A3) Leaning Lateral Raise 3×7

 

Dips 4×8
Tricep Pressdown 3×1 minute

 

Band Pull Aparts
B1) Standing 2×10
B2) Elbows 90 Degrees 2×10
B3) Bent over 2×10

 

Remember an exercise program is only as good as the sum of its parts. Let us know how day 3 of the Designing Mass Plan goes. If you missed Designing Mass | Day 2, you can find the article and Shoulder/Triceps workout here.

 

USPlabs UltimateMASS Rear Delts Day 3

 

Prepared by Nik Ohanian and Rob Saeva

 

Follow Nik

 

Twitter

 

Follow Rob, Professional Strength and Conditioning Coach and Amateur Powerlifter
Facebook
Twitter
Instagram

 

Disclaimer
The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Content contributors are not employees of USPlabs. Authors may have been remunerated by USPlabs.

 

The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.





Also in Training

Beach Muscle Shoulder Workout For Bigger Delts

June 06, 2017

Every day is beach season. No matter what time of year it is, the classic V-taper can help you look stronger and leaner and that physique starts with creating cannonball delts. Depending on where you’re reading this, you may not be currently experiencing beautiful 90-degree weather. However, for a moment forget about “beach season” as […]

Continue Reading

Heavy-Duty Bodybuilding Workout for Legs

April 27, 2017

Leg day; most lifters either love it or hate it.   However, the majority of us, no matter how we feel about grueling through rep after rep of squats until the need to find the nearest trash can for quick breakfast disposal, will do it anyway. One might say leg day is, “a necessary evil.” […]

Continue Reading

Modern Protein S’mores Lava Cake
Modern Protein S’mores Lava Cake

March 21, 2017

Although S’mores are usually associated with camping, at USPlabs we’ve decided these treats are too good to reserve to a single season. Marshmallow, chocolate, and graham cracker are made for each other; but, what if you added protein to the equation? We reached out to our one of our top Barbell Club members to create […]

Continue Reading