These three factors are responsible for two types ofmuscle hypertrophy. On the one hand, they cause the muscle fibers to thicken and increase in number. This is calledmyofibril hypertrophy. Myofibril hypertrophy makes muscles bigger and also increases their strength potential. Hypertrophy training als...
Share on reddit Philip Stefanov I'm Philip, I'm a certified personal trainer and strength training coach with a passion for writing! I write about optimizing the performance of strength training and hypertrophy to thousands of readers around the world, focusing primarily on sharing research based...
Total Body Training: A Full Body Hypertrophy Workout Total body training is the way forward if you want to build huge slabs of muscle, boost your strength and bulletproof your gains. The aim of any bodybuilding program is to maximize muscle mass and optimize results. For years and years, ol...
Pulse wave velocity is a marker of arterial stiffness. Stiff arteries are bad news in terms of cardiovascular risk. Football linemen experience arterial stiffening following one or more seasons at the collegiate level. Chronic lifters (i.e., powerlifters and strength athletes) have stiffer arteries...
1) Strength & Size Gains Concentration curl is the primary bicep-building workout. The arm is placed in the anchored position, the biceps receive greater tension than the standard bicep curl. This workout is highly effective for strengthening your biceps muscle & boosted biceps hypertrophy. Buildi...
Let’s take a look at some of the most effective push exercises you can use for mass and strength: 1. Bench Press Bench Press – Works chest, shoulders, and triceps. The flat bench press is among the best chest-building movements out there. Over the years, countless people have used th...
Powerlifters tend to train using heavy weights and low reps. This is the best way to build strength. The standard rep range for powerlifting is 1-5 reps per set. To lift the heaviest weights possible, powerlifters also take long rests between exercises, usually 3-5 minutes. This not on...
According to Zaroni’s team, the greater size adaptations in the elbow flexor (bicep) was a result of increased frequency. Their results suggested that although frequency might not have as much impact on strength, it’s something to consider for accelerating hypertrophy [3]. ...
It does not matter if you lift iron or your own bodyweight ; for the same weight lifted (or equivalent mechanical disadvantage) your strength gains will be the same! 3. Stay out of the comfort zone Work on your weaknesses: chances are, you’ve been avoiding certain movements and patterns...
1– Bj, Schoenfeld; Md, Peterson; D, Ogborn; B, Contreras; Gt, Sonmez (2015 Oct). “Effects of Low- Vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men”. Journal of strength and conditioning research. PMID 25853914. ...