Trauma Plan

I have little faith in real life as a scientific laboratory that generates predictable, reliable results. Which is why, despite the plethora of training plans, I think the simplest is the best for me.

The simplest plan is to workout all major muscle groups every other day (or three days per week) with three sets of 10 to 12 reps.

Other approaches include HIT, HST, German Volume, and Periodization.
• HIT is basically always do reps to failure with loads that cause failure with less than 10 reps.
• HST is HIT with only one set.
• German volume is a bunch of set with high reps, but not going to failure.
• Periodization is a cyclic blend of these approaches.

There is also Beginners Luck - doing anything regularly will result in gains for a while.

There are lots of variable – percent of maximum load for a given number of reps, number of reps, number of sets, frequency, whether or not to go to failure, variations in variables, consistency in variables, rest after low intensity, rest after high intensity, rest after high volume, protein intake, caloric intake, timing of calories, etc.

Fundamentally, growth is hormonal. Weight training is a way to cause your hormones to be tweaked in such a way that muscle growth occurs. A partial list of hormonal variables include:
• Hepatocyte growth factor (HGF)
• Fibroblast growth factor (FGF)
• Insulin-like growth factor-I and –II (IGFs)
• Human growth hormone (HGH)
• Testosterone
• Myostatin inhibitors

With a gene that inhibits myostatin, you could be like this whippet: