Recognize resistance training techniques and methods that maximize muscle growth and strength Evaluate the advantages and disadvantages of different aerobic approaches based on a bodybuilder's specific goals Identify key factors that promote muscle hypertrophy Apply foundational nutrition and supplementation prin...
For optimal muscle-building, the best course of action is to chase reps into the double-digits.Three to five sets of 10 or more reps. Aim to accumulate relatively high training volume on this exercise — plenty of sets and reps — to maximize the hypertrophy signal.(5) Moderate to Heavy ...
Everyday trainees use supersets to cut down on their total training time and increase their total work capacity, while heavy volume-focused bodybuilders implement the protocol into their splits to ramp up their time under tension while working to maximize their hypertrophy gains. Performance-minded...
How To Perform The Barbell Curl The barbell curl is relatively simple since it is a single-joint isolation exercise. However, many lifters butcher the technique under stimulating their biceps. Here’s how to barbell curl to maximize biceps development: ...
10. Schoenfeld, B., & Grgic, J. (2018). Evidence-based guidelines for resistance training volume to maximize muscle hypertrophy.Strength & Conditioning Journal,40(4), 107-112. 11. Raizada, S., & Bagchi, A. (2019). A comparative electromyographical investigation of Latissimus dorsi and Bicep...
1-2 minutes rest, you do another set, again working to failure. You may fail sooner because you are tired, but it’s still those last few reps that are responsible for building muscle. Most lifters do several sets per exercise and several exercises per muscle group to maximize hypertrophy...
When muscle protein synthesis occurs at a faster rate than protein breakdown, muscle is able to grow. Muscle cell growth is referred to as muscle hypertrophy. Muscle hypertrophy is commonly achieved with resistance training. The more weight you lift, the bigger your muscles become. But doesn’t...
Robert W. Morton, et al. Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men.Journal of Applied Physiology.2016. doi: 10.1152/japplphysiol.00154.2016 Feature image via Image via Shutterstock/Ajan Alen. ...
to other lifts, it’s important totrain with volume, load, and focused contractions. The Pendlay row allows you to load the bar with relatively heavy weight compared to other back-specific movements, yet it still forces full ranges of motion (if done correctly) to maximize back hypertrophy. ...
“Good things come after failure. You just have to keep working.” In any other context, this statement reads as banal self-help advice. But relative to lifting, it’s sage wisdom gleaned from bodybuilders and the ever-growing science of muscle hypertrophy. ...