The most effective way to build muscle and gain weight is to follow a planned approach to weight training.

You just can’t expect to walk into the gym, do some random lifting exercises and be done for the day.

You have to have a daily plan that targets specific muscles and progressively builds resistance.

The most popular approaches to weight training are High Intensity Training and Periodization Training. Using either of these philosophies guarantees that you will stay on track with your goals. Here is a breakdown of each approach and their benefits and drawbacks.

High Intensity Training (HIT)

The HIT disciple focuses on building muscle through three high energy workouts per week. Each workout covers all of the major muscle groups and the goal is to work each muscle to the failure point.

High Intensity Training calls for one set of 8 to 12 reps f\or each exercise. In order to maximize the benefits you should chose a resistance that you can repeat up to 12 times just before your muscle gives in. Since it is high intensity, there should only be short breaks before moving on to the next exercise. By the time you are finished you should feel absolutely exhausted. If you do it right you will be entirely too sore to workout for one to two days.

The HIT program can build muscle mass incredibly quickly when it is executed properly. You should approach each workout with adrenaline and passion. Remember that the goal is to exercise to the point of exhaustion. If you leave anything on the table then you are missing the point.

Periodization Programs

Think of periodization training like climbing a mountain. You begin by working with lighter weights, then progress to medium weights, and finish with your maximum threshold. Each stage last about three weeks before moving on to the next. When you begin the second cycle you increase the minimum resistance at each stage.

Periodization training is based on making cumulative long term gains instead across a full cycle, as opposed to each individual workout like the HIT program. Each stage of a cycle involves changing exercises and repetitions to renew the challenge for your body.

This can be a very effective training program, but like anything else you have to focus on execution. Periodization requires more tracking than the HIT philosophy but it also targets more muscle groups. Many experts would argue that it is the most complete approach to body building.

Which Approach is the Best?

Weight training is as much about preference as it is about science. The bottom line is that you should choose a program that best suits your tolerance and physical capacities. Motivation can be hard to muster when you are exercising all the time, and if you don’t believe in a program then you are much more likely to fail. Thus, trying both approaches before choosing one might be a good idea.

Most beginners prefer High Intensity Training because it easier to understand and it produces visible results faster. Instead of worrying about a complex formula of exercises you can focus all of your energy on high impact workouts. HIT programs also require less days at the gym, which is good for people who are still adjusting to a workout program.