6-WEEK MASS HYPERTROPHY UNDULATING
10-6-15
Pete Bommarito, MS, CSCS, USAW, MATCS
Owner/President, Bommarito Performance Systems
Owner/President, Bommarito University
Maximizing muscle growth is obviously an extremely important concept for all different types of athletes and fitness enthusiasts. There is tons of data and research that shows different types of programs, and the hormonal response associated with each. The key is to implement the research into application – but with programs that can be safely and intelligently performed that gets the desired results without running the risk of overuse injuries. Separating a person’s goals into 2 main categories is important – the general population and athletes. The benefit of this undulating program is it can be performed and be extremely beneficial to all types of general population and all athletes at various levels.
As always the exercises in this program can be referenced in the BPSU Exercise Database. Make sure you give us feedback and questions in our Forum as you go through this program!
General Population
In the general population not necessarily focusing on an athletic event, it can be purely health related and for aesthetic purposes. Maximizing hypertrophy can lead to a number of health benefits – including but not limited to joint health, structural alignment, bone health, and accelerating fat loss for overall better function.
In terms of aesthetic purposes, males typically want to build as much muscle as possible with being as lean as possible. This program will help to accomplish both. The hormonal response for males is much greater than females, so a male can expect an overall muscle growth that is greater. Keep in mind that even if a male’s ultimate goal is to get “as lean as possible without getting bigger”, this program will still work. The more muscle mass, the higher the metabolic function, which will lead to overall fat loss to be accelerated. Keeping with this same hormonal concept, women should definitely NOT be scared off from an intensive program such as this. For a woman to maximize their genetic potential for muscle growth, doesn’t necessarily mean that they will “get bigger”. The “toning and definition” that I hear women talk about when discussing overall goals of a fitness program WILL BE accomplished with this type of program. Remember that a women’s overall hormonal response is just different than males. Meaning an intensive hypertrophy program will stimulate muscle growth so the muscle can actually be seen more prominently – hence, the “toning and definition” they crave. Couple this concept with the increase in metabolism and thus accelerating fat loss – and women can definitely accomplish their goals – mainly maintain weight but lose fat and gain the toning; OR even lose weight but still have that lean and defined look.
Athletes
The other positive about an intensive program such as this is that it can be used for all athletes, without compromising their overall goals of being explosive. Even an athlete such as a body builder, model, or fitness competitor can benefit tremendously with this type of an undulating model. Many times if an athlete like a body builder is trying to build as much muscle as possible, they get locked into high volume, longer tempos (speed of repetition), and short rest periods. Which is fine, because that is what the research tends to dictate. However, there is nothing wrong with occasionally shifting towards to neural component of maximum effort work and maximizing motor unit recruitment. In a sense, “getting stronger” from implementation of max effort work into a microcycle like this, will allow for greater loads to be placed on the actual “volume days”. If the volume days can be accomplished with these great loads because the athlete is actually stronger, the hormonal response can be elevated with these days – hence more muscle growth.
For traditional sport athletes, this undulating model is a phenomenal method to maximize size and strength, without compromising speed and power. The old way of thinking of “if you train slow you will be slow” can be interpreted in many ways. Hitting an aggressive 6-week microcycle like this to elicit as much muscle growth as possible will definitely not compromise the overall expression of power – especially when you think about how many other microcycles can be placed into an off-season that focuses on power and power endurance. Shifting the focus onto muscle growth for a short 6-week microcycle can really set a great base of size and various types of strength and strength endurance. This base can lead to more efficiency when the focus shifts over to a microcycle that focuses more on maximizing power. This is especially true when you consider the undulating model – note that there is still dynamic and explosive work strategically placed throughout the cycle.
Recovery
This could be the most important factor in the overall success of this model. Note that there are recovery days and off days placed into the workout. Because of the extreme time-under-tension on some of the heavy volume days, recovery is extremely important to allow the muscles AND the nervous system to adequately recover. This single biggest mistake made when attempting a cycle focusing on hypertrophy is that recovery days are limited or eliminated.
Recovery days doesn’t mean that the training stops, or lighter loads/intensities are even implemented. It’s just more of a focus on single joint work, lower overall volume, and controlled, focused tempos. This is necessary not only to allow recovery – but also (and probably more importantly) to keep the structural balance of each joint. This structural integrity will actually allow for more success during the heavier or higher volume days focusing on multi-joint lifts. Think of it in these terms: A multi-joint press will involve elbow extension. A multi-joint pull will involve elbow flexion. A multi-joint squat or single leg squat will involve knee extension and hip extension. It’s always beneficial to ensure that the individual segments are a strong as possible to allow for more overall efficiency (and less compensation for weaker segments).
Undulating Methodology
The overall model of “undulating” is really dominating the research. Meaning that each week doesn’t have a particular focus – each day of each week consistently switches the focus. This allows for an efficient rotating shift between neural (max effort), cellular (volume), combination (more time under tension with maximal weights), and recovery (segmental strength). Even “dynamic” or power based themes are placed into the rotation.
The research consistently dictates that in order to optimize the neural recruitment on a max effort day, hitting this type of workout every 10 days is necessary. Research also dictates that a high time-under-tension (longer, slower repetitions) coupled with shorter rest periods will optimize the hormonal response for muscle growth. Note that some days, a particular muscle group is the focus with this exact concept implemented – this is greatly exemplified in weeks 2 and 4. Some days, a complex (or superset) is implemented – usually in the form of a variation of GVT (or “German Volume Training”) model. These GVT days can be with volume (example week 1, day 1); max effort work with higher tempos (example week 3, day 5; or week 6, day 1); or even complexing single joint and multi-joint lifts for overall volume (example week 2, days 3 and 6). This type of consistent rotation of cellular (volume) and neural (strength) components will help maximize ALL expressions of hormonal response – which can allow for greater recovery, but ALSO greater overall muscle stimulus
Workouts
As with all BPS programs, the when writing with a “1” immediately followed by a “2”, this is an immediate complex (or superset). Taking week 1, day 1 as an example:
The “1” exercise Bench/Board Press with a 40X tempo with 10×10 volume. The “2” exercise below it is Pullups – WAG (wide angled grip) – also with a 40X tempo and 10×10 volume. Note there is not RI (rest interval) for the Bench/Board Press, but there is a 60 second rest interval for the Pullups. This means that a set of 10 (40X tempo) of Bench/Board Press will be performed; then IMMEDIATELY perform the Pullups (40X tempo) for a set of 10. Then rest 60 seconds. Then repeat that exact sequence for 10 total sets.
The Setup illustrates the overall periodization of the 6-week cycle. Note that each day of each week will have the muscle group focus along with the theme. The Theme of each day is also listed at the top of each day within the actual workout.
Implementation of Speed/Movement Work and/or Cardio Work
Each person is going to respond differently to this aggressive type of loading – so general rule of thumb is to listen to the body, and DON’T push through extreme fatigue and soreness. In terms of other general rules to follow
• Don’t hit any aggressive “application” methods of speed during this cycle (like over-speed or long absolute speed) or high-loading change of direction drills
• Focus more on technical aspects, linear acceleration, and multi-directional runs (not changing directions)
• Perform High Intensity Interval Training type of cardio on upper body days
• Perform Long Slow Distance type of cardio on lower body days
• Definitely do not do any type of boxing or grappling type of conditioning on the upper body days that is max effort, or extreme volume