ARTICLES: S.A.I.S. MASS-BUILDING TRAINING
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S.A.I.S. MASS-BUILDING TRAINING

By Jens Ingenohl

Mark DugdaleAnyone who wants to build a substantial amount of muscle in the shortest possible time must follow a carefully designed, methodical program based on undisputed scientific facts. This most certainly applies to the design of the training program. Unfortunately, the overwhelming majority of athletes have no idea what constitutes a truly effective workout, and thus make little or no progress. One look inside the gym confirms this fact and reveals a bleak situation: Almost everybody trains unproductively without any effective plan.

However, with the necessary scientific knowledge properly applied, you can force your body to gain an enormous amount of muscle within a few short weeks, as demonstrated by the impressive results of test athletes who faithfully followed the S.A.I.S. Training Program, developed by the Nutrex Research Group. The S.A.I.S. (Specific Adaptation to Imposed Stress) Training Principle is the result of years of research that focused in detail on all physiological parameters of muscle cell growth. The underlying thought behind the S.A.I.S. Principle is that muscle cells consist of three components that must all be stimulated simultaneously to achieve maximum cell growth. It is important to understand that these individual components vary greatly from one another and possess highly specific characteristics. Each of these three individual components responds differently to weight training, i.e., a special training method is needed to stimulate maximum growth of each component within the muscle cell.

In order to be able to fully grasp the idea of the S.A.I.S. Training Principle, it is necessary for the reader to become familiar with the three individual components of the muscle cell and their characteristics. This is vital to ensure that once the training program is being put together, all three muscle cell components are thoroughly and completely targeted.

Target all 3 muscle fibers using S.A.I.S Mass-Building Training

1 – Fast-Twitch White Muscle Fibers:

The fast-twitch white muscle fibers primarily consist of myofibrils, and contain a great number of nerve bundles. This means that this type of muscle is used exclusively during heavy, brief, and explosive training. The fast-twitch white muscle fibers respond to properly designed training with hypertrophy, i.e., a thickening of the muscle fiber and a related increase in myofibrils and nerve bundles. This means that bodybuilders should use extremely heavy weights to perform a maximum of six reps to the point of muscle failure. The reps are performed in a powerful, explosive style while pausing briefly for about a second between each individual rep in the extended arm or leg position. A five minute rest should be taken between the individual sets due to the heavy weights and the maximum effort. This ensures that the fast-twitch white muscle fibers have mostly recovered and can again be stressed with maximum force in the subsequent sets. The pump is of secondary importance here.

2 – Intermediate Muscle Fibers:

The intermediate muscle fibers likewise consist of myofibrils and nerve bundles, but in considerably fewer number compared to the fast-twitch white muscle fibers. The intermediate muscle fibers have more mitochondria, which are responsible for cell respiration and ATP production. The intermediate muscle fibers have therefore greater endurance than the fast-twitch white muscle fibers, but their strength potential is lower. To stimulate growth in the intermediate muscle fibers, the workout should consist of 10x per set with medium weights. Again, each set should be carried to the point of muscle failure. The reps in this case should not be performed explosively, but rather at a normal, moderate speed, with only a very short pause in the extended arm and leg position between the individual reps. A three minute rest between sets is sufficient here.

3 – Slow-Twitched Red Muscle Fibers:

The slow-twitch red muscle fibers also consist of myofibrils that hypertrophy as response to proper training and grow in width. The big difference between these and the other two types of muscle fibers is that the slow-twitch red muscle fibers have access to a lot of mitochondria and myoglobin. Capillarization and perfusion in the slow-twitch red muscle fibers is thus the most pronounced, which means that the slow-twitch red muscle fibers have the highest endurance of all three types of muscle fibers. The slow-twitch red muscle fibers respond best to high numbers of repetitions and constant muscle tension. The weight used for this is of secondary importance. Ideal are twenty reps performed at a slow and steady pace. It is important not to have any pause whatsoever between the individual reps in the extended arm and leg position. All reps must be performed in a highly concentrated manner and carried out until muscle failure. The pump effect in this type of training is enormous.

Before we discuss the actual S.A.I.S. Training Program, there are five additional points which need to be addressed in order to achieve rapid gains in muscle size and strength. We are talking about the overload principle, training intensity, adequate rest periods between each workout, immediate recovery after each individual training session and hormone modulation.

Incorporate the S.A.I.S. Mass-Building Training

1. Overload Principle:

Continuous muscle growth requires that the muscles constantly be subjected to new challenges. The body and the muscles have the ability to adapt to new stimuli or stress factors, and as a result become stronger. The problem is that the body quickly adapts to new stimulus, and progress comes to a standstill. Training efforts must be further increased before the body recognizes it as a new challenge, and once more adapts by growing bigger and stronger. The most effective way to subject muscles regularly to a new stimulus is a gradual increase in training weights. For example, someone who can bench press 225 lbs. for six reps at the present, and then eight weeks later, is able to handle 250 lbs. for six reps can count on visible growth in his chest, shoulder, and triceps muscles. Athletes must consequently summon all their physical and mental strength to ensure that they increase their training weights in all exercises whenever possible. Concerning the S.A.I.S. Training Principle, this means that the three different muscle cell components—fast-twitch white muscle fibers, intermediate muscle fibers and slow-twitch red muscle fibers—must be trained with progressively heavier weights, but still in observance of the number of reps specified.

2. High Intensity Training:

In order to gain muscle fast, quality comes before quantity, i.e., high intensity training is more important than a lot of low intensity training. Muscle growth can be adequately stimulated with relatively few sets if each workout set is performed to the point of muscle failure. A set is not considered done until the athlete is unable to perform another rep by himself. During the development of the S.A.I.S. Training Principle, the sports scientists at Nutrex Research learned that six sets per muscle group is optimum. However, adequate training intensity can only be achieved if one trains primarily with basic exercises such as squats, bench presses, barbell rows, behind the neck presses, barbell curls etc. Basic exercises are the cornerstones of the S.A.I.S. Training Program because they stimulate the different muscle components more deeply than isolation exercises do.

3. Adequate Rest:

Intensive training is without a doubt the prerequisite for muscle growth since it stimulates the muscle cells thoroughly and triggers growth, even though the actual muscle growth occurs in the recovery phase, i.e., in the days following the workout. The higher the training intensity, and the heavier the muscles are stressed, the more time is required for recovery and muscle tissue building (overcompensation). In addition to the individual muscle groups, the body as a whole must be given adequate rest. During the S.A.I.S. Training Program, each muscle group is trained only once a week. The goal is to exert the muscles as thoroughly as possible, and then give them sufficient time to recover and build new tissue. To avoid overtaxing the body, and to prevent over-training, the S.A.I.S. Training Program is comprised of only four weekly training sessions.

4. Immediate Recovery

During the first two hours after a training session, also often referred to as the two hour carbohydrate window, your muscles have the ability to store more glycogen than at any other time. Since glycogen is the primary energy element of all muscular contractions we are talking about a decisive factor when it comes to jump-starting recovery, super-hydrating muscle cells and instigating anabolic growth promoting properties within the muscle fiber itself. The more glycogen you are able to load into your muscles within this crucial two hour window, the faster you will recover and hence the more time your body has to build muscle before you hit the weights again. The best way to set the stage for immediate post-workout recovery is to consume the high molecular weight carbohydrate waxy maize.

Volu-GroIn scientific studies, waxy maize has been shown to be superior to dextrose, maltodextrin and all other glucose polymers when it comes to speeding up recovery, re-loading muscular glyocgen and, interestingly, transporting creatine to the muscles. Now, for the first time waxy maize has become available in the US under the trade name Volu-Gro by Nutrex Research. Volu-Gro is a precise combination of high molecular waxy maize starch and creatine that optimizes immediate post-workout recovery through superior glycogen and creatine loading, thus setting the stage for a super-hydrated muscle cell and rapidly incurring growth. Make Volu-Gro your preferred post-workout drink and within a week you will feel and see the difference.

5. Hormone Modulation:

VitrixThe S.A.I.S. Training Program, as well as high intensity training in general, will only yield maximum results if it is met with increased levels of powerful anabolic hormones in the body. If you truly want to experience massive muscle gains then you have to dramatically ramp up your hormone levels, namely testosterone, a highly anabolic hormone, which your body naturally produces. The best way to do this is by taking commercially available testosterone stimulating products such as Vitrix. Vitrix is the strongest and most advanced natural pro-testosterone formula you can currently get your hands on. Vitrix comes in a modern, patented liquid-capsule delivery system which enhances absorption and guarantees superior bio-availability over any other testosterone stimulating formula. The result is a sharp rise in your body’s natural testosterone levels which will significantly increase your ability to build massive muscles, dramatically improve your strength levels, speed up your overall recovery and enhance your physical well being. In addition it will provide the necessary mental alertness and drive to tackle the S.A.I.S. Training System successfully.

The following chart explains how the S.A.I.S. Training Principle is structured in order to maximally stimulate all three individual components of the muscle cells (fast-twitch white muscle fibers, intermediate muscle fibers, slow-twitch red muscle fibers).

Click here for a printable version of the S.A.I.S. Training Principles for Maximum Muscle Growth chart.

The S.A.I.S. Mass-Building Principles for Maximum Muscle Growth

Target

Sets

Reps

Intensity

Method

Fast-Twitch 1,2,3 6 Muscle Failure Heavy-Weights, Explosive Training Style, White Muscle Fibers 1 sec. Pause Between Each Individual Rep. 5 min. Rest Between Sets.
Intermediate 4,5 10 Muscle Failure Sub-Maximum Weights, Normal Speed of Movement Muscle Fibers w/ Only a Very Brief Pause in the Extended Position of Each Rep. 3 min. Rest Between Sets.
Slow-Twitch 6 20 Muscle Failure Slow, Concentrated Reps w/ No Pause In Red Muscle Fibers the Extended Position. The Muscle Must Be Kept Under Constant Tension.
Note: As previously mentioned, each muscle group is trained with a total of six sets. These six sets are split up into three different exercises. The first exercise consists of three sets (sets 1&2&3) and targets the fast-twitch white muscle fibers. On all three sets, a weight should be selected that allows the trainee to get exactly six reps on his own before muscle failure sets in. A rest period of 5 minutes should be taken between each of these sets. After the third set and following a subsequent five minute rest, the athlete moves on to another exercise and carries out sets 4&5, which stimulate the intermediate muscle fibers. For sets 4&5, a weight should be selected with which a maximum of 10x can be performed without assistance, i.e., muscle failure should occur after the tenth rep. A three minute rest should be taken between sets 4&5. After the fifth set, another three-minute rest is to be taken before it’s time to turn to the third and final exercise, which comprises the sixth and final set for this muscle group. Set 6 promotes growth of the slow-twitch red muscle fibers. A weight must be selected with which the athlete, by applying all his physical and mental capacities, is able to perform 20 slow and concentrated reps. After completing set 6, a ten minute rest should be taken, before the process described above is to be repeated with another muscle group. Anyone who performs six sets per muscle group in such a manner is guaranteed that all muscle components are maximally stimulated. This results in a dramatic muscle growth within a few short weeks.

Based on these findings, the Nutrex Research Group developed the following S.A.I.S. Training Program which is to be performed over a six-week period:

Click here for a printable version of the S.A.I.S. Training Program chart.

The S.A.I.S. Training Program

Monday: Chest, Biceps

Bench Press (Free Weights, Barbell) 3 Sets 6x Fast-Twitch White Muscle Fibers
Incline Press (Free Weights, Barbell) 2 Sets 10x Intermediate Muscle Fibers
Vertical Bench Press (Machine) 1 Set 20x Slow-Twitch Red Muscle Fibers
Barbell Curls (Shoulder Wide Grip) 3 Sets 6x Fast-Twitch White Muscle Fibers
Dumbbell Curls (Seated) 2 Sets 10x Intermediate Muscle Fibers
EZ-Barbell Curls (Narrow Grip) 1 Set 20x Slow-Twitch Red Muscle Fibers
       

Tuesday: Legs

Squats (Free Weights, Barbell) 3 Sets 6x Fast-Twitch White Muscle Fibers
Leg Press (Machine) 2 Sets 10x Intermediate Muscle Fibers
Hack Squats (Machine) 1 Set 20x Slow-Twitch Muscle Fibers
       

Wednesday: OFF

 

Thursday: Shoulders, Triceps

Behind the Neck Press (Free Weights, Barbell) 3 Sets 6x Fast-Twitch White Muscle Fibers
Standing Upright Rows (Free Weights, EZ-Barbell) 2 Sets 10x Intermediate Muscle Fibers
Front Overhead Press (Machine) 1 Set 20x Slow-Twitch Red Muscle Fibers
Lying Triceps Press (Free Weights, EZ-Barbell) 3 Sets 6x Fast-Twitch White Muscle Fibers
Overhead Tricep Press (Free Weights, EZ-Barbell) 2 Sets 10x Intermediate Muscle Fibers
Triceps Pushdowns (Machine, Cable) 1 Set 20x Slow-Twitch Red Muscle Fibers
       

Friday: Back, Calves

Front Lat Pulldowns (Machine, Shoulder Wide Grip) 3 Sets 6x Fast-Twitch White Muscle Fibers
Seated Cable Rows 2 Sets 10x Intermediate Muscle Fibers
Single Arm Dumbbell Rows 1 Set 20x Slow-Twitch Red Muscle Fibers
Standing Calf Raises (Machine) 3 Sets 6x Fast-Twitch White Muscle Fibers
Seated Calf Raises (Machine) 2 Sets 10x Intermediate Muscle Fibers
Bend-Over Calf Raises (Machine) 1 Sets 20x Slow-Twitch Red Muscle Fibers
       

Saturday: OFF

 

Sunday: OFF

Note: It is recommended that the athlete does a light warm-up set with 20x for the first exercise of each muscle group. The weight for this warm-up set should be about 30% of the weight used for the first heavy training set. In regards to chest training this means for example, that prior to bench presses, a light warm-up set of 20x should be performed at 30% of the weight that will be used for the first heavy set of 6x. Such a warm-up set is not to be performed for the following chest exercises since the chest muscles are already adequately warmed up. It should also be noted that the weight probably has to be reduced for set 2 and set 3 in most exercises, since muscle strength begins to decrease somewhat after set 1, and the athlete runs the risk of being unable to complete all six reps. The same principle applies to sets 4&5. It is also recommended to slightly reduce the weight after set 4, in order to get up to 10x in set 5. Abdominal and forearm training is not included in the S.A.I.S. Training Program, since these muscle groups are trained indirectly in almost all exercises. In order to ensure maximum muscle growth, all cardio training should be temporarily avoided. The S.A.I.S. Training Program should be performed over a six-week period.

Following these guidelines will produce exceptionally good results in terms of overall muscle growth and strength gains, especially if combined with the ‘Eating for Maximum Muscle Gains’ diet and supplementation plan. The feedback we have received here at Nutrex Research from bodybuilders across the country is tremendous. Since we closely monitored the progress of all our test athletes we were able to optimize this approach in such a way, that we can now comfortably recommend this program to all bodybuilders who are serious about wanting to gain mass and strength as quickly as possible.

HEMO-RAGEWe also recommend that you consider implementing a potent pre-workout booster to really get the best out of your workouts. Hemo-Rage has emerged as a very popular and highly effective pre-workout detonator with its blend of our 50 raging energy inducing, strength signaling, blood volume expanding, pump activating, extreme focus enhancing, fat detonating and muscle building compounds. We suggest that you consume one serving of Hemo-Rage 30 minutes before hitting the gym or if you dare take the full Underground serving for a super explosive workout.

Finally, every athlete should keep a precise log of his progress during his six week S.A.I.S. training cycle. In the chart below, you may enter your personal workout performance in weekly intervals as well as your body measurements and weight. However, only the weight used for the first set of each exercise will be documented in this protocol.

Click here for a printable version of the S.A.I.S. Training and Body Measurement Protocol chart.

The S.A.I.S. Training and Body Measurement Protocol

6 Week Cycle

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

EOW 6

Excercise/Reps/Weight

Bench Press 6x 6x 6x 6x 6x 6x  
Weight
             
Incline Press 10x 10x 10x 10x 10x 10x  
Weight
             
Vertical Press 20x 20x 20x 20x 20x 20x  
Weight
             
Barbell Curls 6x 6x 6x 6x 6x 6x  
Weight
             
Dumbbell Curls 10x 10x 10x 10x 10x 10x  
Weight
             
EZ-Barbell Curls 20x 20x 20x 20x 20x 20x  
Weight
             
Squats 6x 6x 6x 6x 6x 6x  
Weight
             
Leg Press 10x 10x 10x 10x 10x 10x  
Weight
             
Hack Squats 20x 20x 20x 20x 20x 20x  
Weight
             
Behind th Neck Press 6x 6x 6x 6x 6x 6x  
Weight
             
Standing Upright Rows 10x 10x 10x 10x 10x 10x  
Weight
             
Overhead Front Press 20x 20x 20x 20x 20x 20x  
Weight
             
Lying Triceps Press 6x 6x 6x 6x 6x 6x  
Weight
             
Overhead Triceps Press 10x 10x 10x 10x 10x 10x  
Weight
             
Triceps Pushdowns 20x 20x 20x 20x 20x 20x  
Weight
             
Front Lat Pulldowns 6x 6x 6x 6x 6x 6x  
Weight
             
Seated Cable Rows 10x 10x 10x 10x 10x 10x  
Weight
             
Dumbbell Rows 20x 20x 20x 20x 20x 20x  
Weight
             
Standing Calf Raises 6x 6x 6x 6x 6x 6x  
Weight
             
Seated Calf Raises 10x 10x 10x 10x 10x 10x  
Weight
             
Bend-Over Calf Raises 20x 20x 20x 20x 20x 20x  
Weight
             
EOW = End of Week

6 Week Cycle

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

EOW 6

Individual Body Part Measurements

Body Height              
Body Weight              
Neck              
Shoulder              
Chest (Inhaled)              
Chest (Exhaled)              
Right Bicep              
Left Bicep              
Right Forearm              
Left Forearm              
Waist              
Left Thigh              
Right Thigh              
Left Calf              
Right Calf              
EOW = End of Week
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