Train for Your Body Type and Double Your Muscle Gains

The VOLUME, FREQUENCY, or INTENSITY Bodybuilder - Which One Are You?!

A Vision of INTEGRAL Hypertrophy Training

Part One:

The VOLUME Bodybuilder

This series is dedicated to George Hackenschmidt, the "original" integral bodybuilder.

C.S.’s Note: What follows is something that I have been working on—in my mind at least—for quite some time.  It is an attempt at an “integral vision” for hypertrophy training.  It’s not necessarily “complete” in the sense that, as I work with some physique athletes, I may come to make some slight changes to the entire “system” I have intuited, especially when dealing with bodybuilders who respond to different methodologies than myself.  And, I must admit, that I almost didn’t post this even after writing the entire thing because I thought it could be confusing for some readers, especially for new bodybuilders.  This entire series of articles, therefore, is meant for bodybuilders who are at least at an intermediate level.  Having said this, I hope you find what follows to be mind-opening at the least, and quite informative at the most.

Introduction

     A few months ago, I posted a “Thursday Throwback” on training the deadlift for your body type.  It was based on the premise that—for strength athletes—you will either be a “volume” lifter, an “intensity” lifter, or a “variety” lifter.  This article is not about strength, but it does follow a similar premise.  And the premise is this: as a bodybuilder (and by “bodybuilder” I mean any of you who train primarily for hypertrophy and/or aesthetics—you don’t have to be a competitive bodybuilder) you need to discover whether you are a volume, frequency, or intensity ‘builder.  Once you understand what method that you primarily respond to, then you should do the majority of your training in that “mode” with occasional training ventures into the other modes.  If you do this, then I think there’s a good chance that you can radically increase the amount of muscle mass you gain, assuming that your diet, rest, and recovery are all dialed in.

     Let’s unpack this a little.

     First, for the sake of this article, I’m using “intensity” to mean how hard you train, and this is NOT how I typically use it.  When I’m writing a “strength and power” piece, I use intensity to mean how heavy you train, which is what intensity should always mean for strength athletes; the closer to your one-rep maximum, the higher the intensity.  But here it means the effort put into the set.  A “HIT” bodybuilder, for instance, uses the word to mean taking a set to momentary muscular failure.  This is how I will use it for the remainder of this article, just please keep in mind to not confuse it with how I use the word in most other articles on the blog.  With that out of the way…

     I have long written that bodybuilders and strength athletes need to learn to properly manipulate the three variables of volume, frequency, and intensity.  This typically means that, for most successful programs, two of the variables need to be high while the remaining variable must be low; the exception would be when all three variables are “moderate.”  If you are a “volume” bodybuilder, this would mean that volume should almost always be high in your training, along with one of the other variables, and then the remaining variable must be low.  It seems as if all of American bodybuilding, just to put things in perspective, revolves around high-volume, high-intensity, low-frequency training.  This method works for a great many bodybuilders (who are either “volume” or “intensity” trainees), especially the successful ones that write about it, or make videos about it on social media, but for other bodybuilders this may be a really bad way to train.  In fact, you may come to believe you are a “hardgainer” when in reality you could get very good results if only you would switch to something quite different—and not necessarily what other bodybuilders would probably tell you to switch to.  Since most of the bodybuilding workouts out there seem to be either intensity-based or volume-based, bodybuilders who should be frequency physique athletes may never even get around to doing an optimal program for their body type.

     For myself, I am a frequency lifter (whether for strength or hypertrophy).  But it took me a number of years to discover this and then implement a program that really worked for my body type.  When I started training in the ‘80s, the only forms of training you typically saw were volume methods (the average pro bodybuilder’s training at the time, as an example) or intensity methods (H.I.T. methodology, Mike Mentzer’s “Heavy Duty” training, etc.).  So I would swing between these two methods, and although I did get pretty good results because of my youth, my diet, and other “supplementary” factors, I believe I would have gotten better results if I had been introduced to frequency methods from the beginning.  (Also, it must be noted that I basically stopped “bodybuilding” in the ‘90s and switched over to powerlifting—since I didn’t care, at the time, about gaining any muscle, but was only after strength, that also affected my ability to discover which training methods were best for hypertrophy.  Strength training is different in that it is more of a “science” whereas, I would argue, bodybuilding is more of an “art”.  It wasn’t until I took up hypertrophy training again around 2010 or so that I discovered just how good “frequency” training worked for me.  Ironically, perhaps, I would have never even thought about high-frequency hypertrophy training if I hadn’t been exposed to powerlifting methods that employed high-frequency methods.)

     For the remainder of this essay, we will look at each “type” of bodybuilder, and how you could train.  Keep in mind, however, that these aren’t completely set-in-stone, but are somewhat fluid, and are going to also overlap.  For instance, if you’re a “volume” bodybuilder, then you could either be a “volume/intensity” trainee or a “volume/frequency” trainee.  The same goes for the “intensity” or “frequency” bodybuilder, which means that you will, ultimately, fall into one of six types of bodybuilders.  Also, if you’re just starting out then don’t worry so much about all of this.  Just get on a good, basic, full-body program.  Training that way will actually allow you to discover more easily and readily just what kind of bodybuilder you are.  The reason confusion reigns for most bodybuilders is because they switch too much to different programs, and can’t really figure out which one gives them the best results.  This essay is not intended to confuse you more—it’s meant to give you food-for-thought and to help clarify.

Volume Bodybuilders

     Volume bodybuilders respond best to volume both in the workouts themselves and/or throughout the week.  As mentioned, the most popular form of training—at least in the United States—is a high-volume, high-intensity, low-frequency program.  Interestingly enough, this kind of program works well for both the volume bodybuilder and the intensity bodybuilder, but, depending on the type of bodybuilder you are, there need to be subtle changes made for either lifter.

     If you have ever trained using a multi-bodypart split with a lot of sets for each bodypart, but 6 or 7 days in between training each bodypart and you got good results, then you are definitely a volume lifter.  Conversely, if you got great results on something like an ‘80s-style 3-on, 1-off split or a 6-on, 1-off split then you are also a volume bodybuilder.  In the first case, you are a “volume/intensity” bodybuilder, and, in the 2nd case, you’re a “volume/frequency” bodybuilder.

The Volume/Intensity Bodybuilder

     Here is an example program that would work well for the volume/intensity bodybuilder.  (Keep in mind that in Part Two we will look at an “intensity/volume” bodybuilder, so don’t assume the two are the same.)  Here the most important thing is to get plenty of volume for each bodypart at each session, and to also train hard (even to the point of momentary muscular failure) but not to the point that you are using all sorts of “intensity techniques” on every single exercise.

Day One - Chest

• Flat Bench Presses: 4 sets of 8 to 10 reps

• Incline Dumbbell Bench Presses: 4 sets of 8 to 10 reps

• Incline Dumbbell Flyes: 4 sets of 8 to 10 reps

• Decline Cable Flyes: 4 sets of 12 to 15 reps

• Cable Crossovers: 4 sets of 12 to 15 reps

• *TIPS: On each exercise, use a weight where you can manage all reps on the first set or two, and then you reach failure on the next two sets. On the cable crossovers, train “all out” as it’s easier to recover from cable work.

Day Two - Back

• Bent-Over Rows: 4 sets of 8 to 10 reps

• Wide-Grip Chins or Pulldowns: 4 sets of 8 to 10 reps

• Close-Grip Lat Pulldowns: 4 sets of 12 to 15 reps

• Close-Grip Pulley Rows: 4 sets of 12 to 15 reps

• Hang Cleans: 4 sets of 6 to 8 reps

• Dumbbell Shrugs: 4 sets of 6 to 8 reps

• *TIPS: Since the back is such a large muscle group, you need to train more than just your lats; this is the reason for the cleans and the shrugs as the last two exercises.  As with Day One, you should come close to failure on your first set of each exercise, maybe your 2nd, but after that, each set should make you struggle to get all the “required” repetitions.

Day Three - Quads

• Squats: 4 sets of 8 to 10 reps

• Hack Squats: 4 sets of 8 to 10 reps

• Sissy Squats: 4 sets of 8 to 10 reps

• Leg Extensions: 4 sets of 16 to 20 reps

• Leg Presses: 4 sets of 30 to 50 reps

• *TIPS: As with the other training days, on each exercise utilize a weight where you can probably get all of your reps on the first set, but each set after that should be hard and “all-out.”  You will notice that there are more reps on the last couple of exercises, especially the leg presses.  Your quadriceps—more than any other muscle group—respond well to high-repetition training for hypertrophy (with the lats probably a fairly close 2nd).  On some days, you may want to go that high on all of your exercises.

Day Four - Shoulders

• Standing Barbell Presses: 4 sets of 8 to 10 reps

• Seated Behind-the-Neck Presses: 4 sets of 8 to 10 reps

• One-Arm Dumbbell Overhead Presses: 3 sets of 8 to 10 reps (each arm)

• Dumbbell Lateral Raises: 3 sets of 8 to 10 reps

• Bent-Over Dumbbell Lateral Raises: 3 sets of 8 to 10 reps

• *TIPS: Use the same amount of “intensity” on all exercises as the other training days.  On the last exercise, if it helps you to isolate your delts, then you can perform them on an incline bench (face down) and this will allow you to focus in on your rear delts.

Day Five - Hamstrings and Calves

• Stiff-Leg Deadlifts: 4 sets of 8 to 10 reps

• Lying Leg Curls: 4 sets of 8 to 10 reps

• One-Leg Standing Leg Curls: 4 sets of 8 to 10 reps

• Standing Barbell Calf Raises: 3 sets of 12 to 20 reps

• Seated Machine Calf Raises: 3 sets of 12 to 20 reps

• Donkey Calf Raises: 2 sets of maximum repetitions

• *TIPS: Use the same amount of “intensity” on all exercises as the other training days.  Some bodybuilders find that they do need to train their calves more frequently than 1x per week, however, stick with training them just once-per-week and see how they respond.  If you don’t get the growth that you want, then increase to 2x weekly.

Day Six - Arms

• Barbell Curls: 4 sets of 8 to 10 reps

• Seated Dumbbell Curls: 4 sets of 8 to 10 reps (each arm)

• Incline Dumbbell Curls: 3 sets of 8 to 10 reps (each arm)

• Concentration Curls: 3 sets of 12 to 15 reps (each arm)

• Skull Crushers (barbell or EZ curl bar): 4 sets of 8 to 10 reps

• Cable Pushdowns: 4 sets of 8 to 10 reps

• Lying Dumbbell Extensions: 4 sets of 8 to 10 reps

• *TIPS: Use the same “intensity” on all exercises as each other training day.  One option on this day is to alternate between a set for your biceps and a set for your triceps so that you do the entire session in either an “alternate” or a “superset” manner, depending on how quickly you move betweens sets.

The Volume/Frequency Bodybuilder

     The following is an example program for a bodybuilder who responds best to volume first, with frequency second.  As already said, if you’re the kind of bodybuilder that has gotten good results from a 6-on, 1-off, 3-way bodypart split, then you are most decidedly this kind of bodybuilder.

     This program can be followed as a 3-on, 1-off program, or as a 6-on, 1-off program, depending on whether or not you feel as if you would need the extra day off after every three days of training.  Otherwise, there would be no difference in the programs.

Day One - Chest, Shoulders, and Triceps

• Incline Barbell Bench Presses: 3 sets of 8 to 10 reps

• Flat Dumbbell Flyes: 3 sets of 8 to 10 reps

• Cable Crossovers: 2 sets of 12 to 15 reps

• Seated Behind-the-Neck Presses: 3 sets of 8 to 10 reps

• Standing Lateral Raises: 3 sets of 8 to 10 reps

• Upright Rows: 2 sets of 8 to 10 reps

• Skull Crushers: 3 sets of 8 to 10 reps

• Cable Pushdowns: 2 sets of 8 to 10 reps

• Lying Dumbbell Extensions: 2 sets of 8 to 10 reps

• *TIPS: For this program, you don’t want to train with the same intensity as the “volume/intensity” bodybuilder.  You want to allow the volume of the workouts, and the moderate frequency to take care of your muscle growth if you’re a “volume/frequency” lifter.  If you train too hard on this program, you could actually diminish your results, as odd as that may sound, especially if you’ve been constantly told that you must train incredibly hard to make good progress.  A lot of the guys that get good results off of this particular program, however, may look as if they’re not training that hard in the gym.  As far as how intensely you should train, stop each set a rep or two shy of muscular failure.

Day Two - Legs

• Squats: 3 sets of 8 to 10 reps

• Hack Squats: 3 sets of 8 to 10 reps

• Sissy Squats: 2 sets of 8 to 10 reps

• Stiff-Leg Deadlifts: 3 sets of 8 to 10 reps

• Lying Leg Curls: 3 sets of 8 to 10 reps

• Standing Barbell Calf Raises: 2 sets of 12 to 20 reps

• Seated Machine Calf Raises: 2 sets of 12 to 20 reps

• *TIPS: Use the same amount of intensity in your training as the previous day.  As with the “volume/intensity” bodybuilder, you will get good results by occasionally using higher reps—sometimes much higher—on your leg exercises, so try some training days where you do all of your sets with 20 to 30 reps, or even 40 to 50 reps!

Day Three - Back and Biceps

• Bent-Over Rows: 3 sets of 8 to 10 reps

• Wide-Grip Chins or Pulldowns: 3 sets of 8 to 10 reps

• Close-Grip Pulley Rows: 3 sets of 12 to 15 reps

• Barbell Curls: 2 sets of 8 to 10 reps

• Seated Dumbbell Curls: 2 sets of 8 to 10 reps 

• Incline Dumbbell Curls: 2 sets of 8 to 10 reps

• Concentration Curls: 1 set of 12 to 15 reps (each arm)

• *TIPS: Since the back is such a large muscle group, substitute some various cleans, high-pulls, or shrugs (with either barbell or dumbbell) on some training days.  Make sure that you utilize the same amount of intensity here as on days one and two.

The Sum of Part One

     Originally I was going to just write one essay where I outlined all six of the bodybuilding types—three “types” and two “subsets” for each type—and how and why each particular bodybuilder should train.  This has already gone on for over 2,500 words, and so I have decided to divide this into three different parts.  Part Two will be on the “Intensity Bodybuilder” and will cover the “intensity/volume” bodybuilder and the “intensity/frequency” bodybuilder.  Part Three will be on the “Frequency Bodybuilder,” and will once again include how the two subsets within that type should train.

     I hope, after you’ve read all three parts, you will begin to get a more holistic, integral vision of what hypertrophy training possibly entails.  However, and I will try to stress this throughout the series, don’t get too caught up in figuring out exactly what sort of bodybuilding type you are.  A lot of bodybuilders may actually respond to more than just one type of training.  It may sound a little odd, but you may actually be both a “volume/intensity” bodybuilder and a “frequency/volume” bodybuilder, or some other combination.  

     Also, in the next couple of parts, I will try to clarify how to apply variety to the training, no matter which type you find yourself to be.  In fact, you could actually be a “variety” bodybuilder who thrives on all of the various kinds of training so long as you change to a different program on a fairly regular basis.  Conversely, it’s possible that you are just one type.  You may be “only” a “volume/intensity” bodybuilder, for instance, and do best by never deviating from the sort of workouts I explained above for that sort of lifter.

     As just mentioned, this is an attempt in many ways to present what I see as an integral “vision” of how bodybuilders should train—and how different methods of training shouldn’t be “pitted” against one another.  I hope, in the next two parts, you will begin to see just how integrative this theory of training attempts to be.  Also, to be truly integral you would need to incorporate methods of strength training on occasion, as well as other factors that integrate with your hypertrophy training, such as diet and other forms of exercise that aren’t resistance training.  I will try to post Part Two within the week.  Until then, if anyone has any questions about this whole methodology then please feel free to email me or leave a question in the “comments” section below.