Diet and Training split: Tension training for Muscle Growth
Part 13 of the Ebook 'Periodized Hypertophy Training': Strength, Tension, and Intensity (STI)
A Comprehensive Program for Year Round Muscle Growth
Macronutrient Ratio and Calories for all 3 Body types:
These recommendations are based on the major body types: Ectomorph-smaller bone structure, typically hard gainers. Endomorphs- typically gain weight, especially fat rather easily and have larger bone structures. Mesomorphs- tend to have broader shoulders and more muscle mass with less of a propensity to deposit body fat then Endomorphs. Those who are 18 and under will follow the diet similar to the Ectomorph, and those who are over the age of 40 should follow the diet of the Endomorph.
Ectomorph: Caloric surplus of 300-400 calories. Caloric surplus +500 calories during overload.
Carbohydrates: 50-55% Protein: 30-35% Fat: 15%
As an Ectomorph you will need a relatively higher number of carbohydrates for its protein sparing effects to promote weight gain.
Endomorph: Match calories to weight and exercise frequency. Increase your calories by 200-300 during overload. The majority of your carbohydrates should be consumed in the morning and pre and post exercise. Incorporate a relatively higher amount of healthy fats into your diet (poly and monounsaturated fats), avoid saturated or Trans fats. Despite the higher amount of fats in your diet, avoid getting them from red meat. Eat red meat sparingly and stick to chicken breast, fish, turkey breast etc.
Carbohydrates: 35-40% Protein: 30-35% Fat: 30%
Mesomorph:
Caloric surplus of 200-300 calories throughout the entire training period.
Carbohydrates: 40% Protein: 35% Fat: 30%
Exercises/Training Order
To set up this training phase, first decide upon two routines to employ that you will cycle during your training. Use the guidelines discussed previous and the examples of exercises that will be given later on in this section. Each routine will be performed twice, the length of this phase is 3 months and 2 weeks:
Routine 1: weeks 1-2
Routine 2: weeks 3-4
Overload phase: weeks 5-7
Active rest week: week 8-9
Routine 1: weeks 10-11 (attempt to beat previous lifts from routine 1)
Routine 2: weeks 12-13 (attempt to beat previous lifts from routine 2)
Active rest week: week 14
- Repetitions performed: (12, 10, 8, 8)
Here are examples of Routines 1 & 2 that you can use:
Routine 1- Routine 2-
Chest
Smith Machine Incline press Dumbbell Inline press
Barbell Bench press Dumbbell Bench press
Cable flyes Dumbbell flyes
Dumbbell pullovers Machine chest press
Back
Bent Over barbell rows Weighted pull-ups
T-bar rows Dumbbell rows
Lat pull-downs Reverse grip barbell rows
Dead lifts Back extensions
Shoulders
Smith Machine Shoulder press Dumbbell lateral raises
Cable lateral raises Dumbbell shoulder press
Dumbbell reverse flyes High cable reverse flyes
Triceps
Inside grip bench press Weighted dips
Dumbbell overhead extensions Incline bench skull crushers
Tricep pushdowns Single arm cable pushdowns
Biceps
Barbell curls Single arm bench Dumbbell curls
Dumbbell alternating curls Incline bench alternating curls
Concentration curls High Cable curls (front double bi)
-End of Tension Phase
