Build Muscle Quicker With a Hybrid Workout | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Build Muscle Quicker With a Hybrid Workout

October 5, 2012 | Danavir Sarria

Must See Strength Training Videos

In the world of fitness, the problem with building muscle is trainers who want you to believe their methods are superior. Truthfully, this is a trap, because every approach to training can get results when used and applied effectively. The way to get results fast is to take the best of each method to create a new "hybrid" style of training. (See why this training is so beneficial.)

Combining multiple styles into one hybrid workout to get better results is easy—if you understand the two major factors of muscle building: intensity and volume.

Intensity

This is the amount of weight you use. It's obvious that if you use heavy weights, your muscles have to grow to adapt to the stress. This is why it's extremely hard to find a man who can squat 300-400 pounds, but still has skinny legs.

Volume

Also known as frequency, volume is the amount of times you do the exercises. This includes everything from a single rep to total time under tension. Bodybuilders are experts in volume-based training. They build huge amounts of muscle without having to go as heavy as a power lifter or Olympic lifter. This shows that volume is a key component to building muscle quickly.

Building muscle quickly is possible by focusing on heavy weights or higher volume, essentially the best of both worlds. Training with only heavy weights leads to increases in strength, but it takes time to build muscle. Training with only high levels of volume builds muscle, but does not increase strength. If you combine them, it is possible both to increase strength and build muscle. This way, you will be more conditioned than ever before. (Check out STACK'S Muscle Guide.)

Hybrid Workout For Maximum Strength And Muscle

Strength

  • Deadlift - 3x4, 90 seconds of rest in between
  • Chin-Up - 3x6, 90 seconds of rest in between

Volume

Strongman Finisher

* When you click on this link, the video is for the Bulgarian Split Squat. The expert recommends using a kettlebell for resistance. For a Goblet Grip, hold the horns of the handle so the bell points down at the floor.

Photo: Flickr.com

Topics: BUILD MUSCLE
Danavir Sarria
- Danavir Sarria is a trainer and martial artist from Miami, who writes frequently at http://danavirsarria.com/. As a trainer, he specializes in athletic preparation for combat...
Danavir Sarria
- Danavir Sarria is a trainer and martial artist from Miami, who writes frequently at http://danavirsarria.com/. As a trainer, he specializes in athletic preparation for combat...

Featured Videos

Quest for the Ring: Duke University Views: 70,557
Path to the Pros 2015: The Journey Begins Views: 19,026
Quest for the Ring: University of Kentucky Views: 78,399
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

Never Bench Press With Your Feet in This Position

I don't like using the terms never, everyone, and always when discussing any topic related to fitness. Why? Because, generally, it's arcane and short...

Reach New Training Heights With Resistance Band Exercises

Master the Lateral Lunge to Improve Your Hockey Stride

7-Exercise Core-Blasting Workout

Prevent ACL Injuries With This Exercise

How Often Should You Vary Your Exercise?

Bench Press Grip Guide: How Hand Placement Changes the Exercise

7 Strategies for Faster Workout Recovery

6 Gym Machines That Are Actually Worth Your Time

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

Increase Your Explosiveness with the Power Curl

How NOT to Perform a Pull-Up (With Fixes)

4 Simple Golf Core Exercises to Increase Your Driving Distance

Make Lifts More Challenging With Resistance Bands

The Best Single-Leg Exercises for Youth Athletes

Mike Boyle's 5 Tips for More Effective Workouts

4 Lifts to Build Wrestling Strength

3 Post-Activation Potentiation Combos for Explosive Strength

3 Tricks for a Stronger Front Squat

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Posterior Chain Fixes to Improve Your Game

Develop Core Strength for Throwing

These 3 Single-Leg Movements Will Improve Your Squat Technique

10 Ways to Get Stronger With a Sandbag

7 Ways to Work Out Competitively Without CrossFit

4 Exercises to Build True Lacrosse Power

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

Putting Together an Off-Season Workout for Point Guards

Build Max Power With These Pulling Exercises

How to Design a Greco-Roman Wrestling Training Program

4 Deadlift Variations to Increase Your Pull

Dominate Your Bench Test With This Strategy

Perfect Your Squat Technique With the Unloaded Squat

7 Best Lower-Body Strengthening Exercises

How Functional Training Has Overly Complicated Strength Training

Use Eccentric Lifts to Increase Size and Strength

3 Nordic Hamstring Curl Exercises to Boost Your Performance

A Better Way to Train Your Core

5 Exercises to Develop Soccer Power

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

12-Week Resistance Band and Chain Workout

Kyle Lowry's 12-Week All-Star Training Program

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Improve Soccer Agility with Lateral Strength Exercises