Training Methodologies
Deep-dive guides on the world's most effective training systems. Understand the science, principles, and practical application of each methodology.
Kuba Method
by Kuba Cielen
A systematic approach to hypertrophy focusing on working sets, tempo prescriptions, and lengthened-biased training. Emphasizes MEV/MAV/MRV volume landmarks.
Key Principles:
- Working sets focus (quality over quantity)
- Tempo prescriptions for muscle tension
- Lengthened-biased exercise selection
- MEV/MAV/MRV volume management
- 3-phase periodization (Accumulation, Intensification, Deload)
Mike Mentzer HIT
by Mike Mentzer
High Intensity Training emphasizing ultra-high intensity sets with extended recovery periods. Maximum effort, minimum volume.
Key Principles:
- Ultra-high intensity to failure
- Extended recovery (4-7 days between sessions)
- Pre-exhaustion techniques
- Minimal sets per exercise
- Advanced techniques: forced reps, negatives, static holds
FST-7
by Hany Rambod
Fascial Stretch Training featuring 7 sets with 30-45 second rest periods. Designed to stretch the muscle fascia and maximize pump.
Key Principles:
- 7 sets of 8-12 reps on final exercise
- 30-45 second rest between FST-7 sets
- Focus on pump and muscle fullness
- Fascia stretching for growth potential
- Strategic exercise placement
Y3T
by Neil Hill
Year-Round 3-Tone Training with a 3-week rotation: heavy week, hybrid week, and high-volume "hell" week.
Key Principles:
- Week 1: Heavy (Hypertrophy focus, 6-10 reps)
- Week 2: Hybrid (Mixed stimulus, 10-14 reps)
- Week 3: Hell (High volume, 14-20+ reps)
- Continuous 3-week cycles
- Prevents adaptation plateaus
Mountain Dog
by John Meadows
A 4-phase training system emphasizing exercise variety, pump work, and loaded stretching. Known for creative exercise variations.
Key Principles:
- Phase 1: Activation (blood flow)
- Phase 2: Explosive/Strength (compound movements)
- Phase 3: Pump (isolation, high reps)
- Phase 4: Loaded stretching
- Chains, bands, and unique variations
Frequently Asked Questions
Common questions about training methodologies and how to choose the right approach.
What is the difference between Kuba Method and Mentzer HIT?
The Kuba Method uses 2 working sets per exercise with controlled 3-second eccentrics and trains each muscle twice per week. Mentzer HIT uses ultra-high intensity single sets taken beyond failure with extended rest periods of 4-7 days between sessions. Kuba focuses on quality volume accumulation while Mentzer prioritizes maximum intensity with minimal frequency.
Which training method is best for beginners?
The Kuba Method is excellent for beginners due to its emphasis on controlled tempo and proper form. The 3-second eccentric teaches body awareness and prevents ego lifting. Y3T is also beginner-friendly as it cycles through different rep ranges, allowing newcomers to experience various training stimuli. FST-7 and Mountain Dog are better suited for intermediate to advanced lifters.
How often should I train with FST-7?
FST-7 typically follows a traditional bodybuilding split with each muscle group trained once per week. The 7 sets with short rest periods create significant metabolic stress, requiring adequate recovery. Most FST-7 programs use a 5-day split: chest/triceps, back/biceps, shoulders, legs, and a specialization day.
Can I switch between training methodologies?
Yes, switching methodologies can be beneficial for breaking plateaus and providing new stimuli. Many lifters cycle between methods every 8-12 weeks. For example, you might run Kuba Method for hypertrophy focus, then switch to Mentzer HIT for intensity, then Y3T for variety. Arvo makes this easy by allowing you to change your training methodology at any time.
What makes Mountain Dog training unique?
Mountain Dog training, created by John Meadows, uses a 4-phase structure within each workout: activation (blood flow), explosive/strength (compound movements), pump (isolation work), and loaded stretching. It's known for creative exercise variations, use of bands and chains, and the unique loaded stretch technique that creates intense muscle tension in the lengthened position.
All Methodologies Built Into Arvo
Arvo's AI understands and implements all these training methodologies. Select your approach during onboarding and get perfectly structured workouts with set-by-set progression.
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