The Supplements, Diet and Training Split you need for High Intensity Training
Part 14 of Ebook 'Periodized Hypertophy Training': Strength, Tension, and Intensity (STI)
A Comprehensive Program for Year Round Muscle Growth
Checkout my previous articles for details on what a science based high intensity weight training routine looks like along with the background info and science behind high intensity weight training.
Supplements:
Below is a listing of the supplements you need to not only adequately recover, but to experience the benefits and growth this style of training can provide. At the end of the day however, nothing can overcome a bad diet. So a framework for your diet will be provided as well.
Recovery/Energy
Post workout carbohydrates (optional) : Vitargo 50-70g, although if you are training once a day, a post-exercise meal and daily carbohydrate intake is enough to adequately restore muscle glycogen.
Strength/Lean mass
Creatine: 5 grams with at least 30-50 grams of carbohydrates 30-60min before exercise (can be taken post exercise with Vitargo or a meal). Use for 3 weeks on, 1 week off.
-For the 1st week of Creatine supplementation, begin with 10g per day (in one serving or in divided doses) to saturate your muscle with creatine phophate stores.
Muscular endurance
Beta-Alanine: 3.2g pre-exercise. If the paresthesia (tingling sensation) proves to be too much for you, you can break up the dosage into 1g servings with your meals throughout the day.
Recovery/Lean Mass/Daily Protein requirements
Whey protein: 24g (under 200lbs) to 48g (over 200lbs) post exercise.
Circulatory health, joint health
Omega 3’s: at least 1,200mg of Omega 3’s (not including fish oil) per day
Muscle sparing, anabolic signaling
BCAAs: 1 serving (under 200lbs, typically 3g leucine) or 2 servings (over 200lbs, typically 6g leucine) pre workout
Calcium absorption/hormone health
Vitamin D: 5,000IU a day
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. These macronutrient ratios are estimates, start your calculations by matching your body weight in protein and work from there.
Ectomorph: Caloric surplus of +500 calories.
Carbohydrates: 55% Protein: 25% Fat: 20%
As an Ectomorph you will need a relatively higher number of carbohydrates for its protein sparing effects to promote weight gain.
Endomorph: Match your calories to your body weight and exercise frequency. The majority of your carbohydrates should be consumed pre and post exercise. Incorporate a relatively higher amount of healthy fats into your diet (poly and monounsaturated fats), avoid trans fats. Despite the higher amount of fats in your diet, avoid getting them from red meat (when you do eat red meat, stick with grass fed or bison). Eat red meat sparingly (to keep cholesterol levels balanced) and stick to chicken breast, fish, turkey breast etc. Depending on your body fat, you can opt for a caloric restriction of 300-400 calories during this training phase.
Carbohydrates: 35% Protein: 30% Fat: 35%
Mesomorph: Match your calories to body weight and exercise frequency.
Carbohydrates: 40% Protein: 30% Fat: 30%
Exercises/Training Order:
During this training phase you will be employing drop sets and rest pause techniques which will be used during the designated weeks below. Where it says ‘with 3 drop sets’, on your final set for every muscle group you will perform your repetitions to failure and reduce the weight by 15% 3 times in an attempt to complete more reps. Where it is listed ‘with rest/pause sets’, on the final set of each exercise you will attempt to reach as many reps as possible using 80-85% of your estimated max. Perform as many repetitions as you can until failure and use 15 seconds rest between your 2 extra sets (after the final set of your exercise).
Routine 1: week 1-2 (with rest/pause sets)
Routine 1: (with 3 drop sets) week 3
Routine 2: week 4-5 (with rest/pause sets)
Routine 2: (with 3 drop sets) week 6
Active rest week: week 7
Routine 1: week 8-9 (with rest/pause sets)
Routine 1: (with 3 drop sets) week 10
Routine 2: week 11-12 (with rest/pause sets)
Routine 2: (with 3 drop sets) week 13
Active rest week: 14
- Repeat this routine while increasing your numbers from the first 14 weeks.
Repetitions performed (12, 10, 8, 6)
*If you’re using this training cycle in preparation for a show. Shorter rest periods are best for increasing exercise intensity for fat loss. Many of the highest level trainers of bodybuilders employ a routine with short rest periods for their clients coming into a contest. A superset is performed by completing two exercises back to back with no rest. After you complete the back to back exercises, this is usually considered 1 set and 10-15 seconds rest can be taken at this point before completing the next set. The training rotation from the Training Split and Volume section will look the same. But here is what your routine may look like:
Example-
Chest/back (4 sets), triceps/biceps (4 sets), shoulder presses/abs (4 sets)
Conclusion
The reason S.T.I. is a program that lasts a year (as opposed to many training programs that simply outline a few months) is a result of the fact that an experienced lifter can only gain about 2-4lbs of muscle a year. If you’re using this program in preparation for a bodybuilding/fitness competition, using a superset routine during the Intensity phase is best in conjunction with contest preparation. For those who plan on using the program to maximize hypertrophy for sports specific preparation, the Tension phase should be utilized first, then Strength. The Intensity phase however would be sports specific and would carry over many of the exercises from the Strength phase. The goal of the Intensity phase as it pertains to sports would be to maintain strength and power with minimal volume and maximum intensity (so the program would look more like T.S.I).
The S.T.I. program is essentially the traditional periodization program for sports that is specific to hypertrophy, utilizing techniques based on the latest research. The reason for the programs detail and complexity stems from an old belief by Arthur Jones, one of the pioneers of fitness; he firmly believed that ‘instinctive training’ (going by how your body feels and guessing as to what weight you should attempt to lift) was contrary to what your body needed to improve. Your body wants to rest, your body wants to consume calories, and your body wants to remain in homeostasis and not have to deal with the metabolic load of added muscle mass. So because of this, you must take a planned approach to training in which the only instance you would back down is if you feel the onset of overtraining. Force your body to change, and don’t allow it to adapt and become comfortable, only then will you be able to achieve your muscle growth/fitness goals.
