By combining the right exercises, the right load intensity, the right combinations of sets and repetitions – even the right rest intervals between sets – you can be sure that the iron you lift gives you maximum benefits in terms of building muscle mass.
By making the following concepts the basis of your training planning, you can be sure that the work you do is in line with your goals. You can always improve or adapt these concepts to suit factors such as your age, time commitment, genetics, weak or lagging areas, injuries, and even your personal gym experience.
Creating a program for maximal hypertrophy takes time. Plan your workouts before you go to the gym. And before you start, remember that muscle growth does not occur in a vacuum, it must be supported by what you eat, when you eat it and sometimes by using the right nutritional supplements for rapid muscle regeneration such as protein, BCAA, ZMA, Glutamine or a complex of quality multivitamins.
Principles that affect the growth of muscle mass
1. TRAINING MUST CONSIST IN COMPREHENSIVE EXERCISES IN WHICH MORE JOINTS AND THEN MORE MUSCLES ARE INVOLVED
Multi-purpose exercises involve more than one pair of joints. The more joints there are in motion, the more muscle groups are activated. When doing a bench press, for example, both the elbow and shoulder joints are involved. This means that the muscles connected to both joints (in this case the chest, anterior deltoid muscles and triceps) all work together. More involved muscles allows much heavier loads than are possible with the so-called. single-joint movements.
The main component of your training should be multi-joint movements for large muscle areas such as squats, deadlifts, bench press, weightlifting exercises such as throws and the like.
2. WHAT INTENSITY TO TRAIN FOR MUSCLE BUILDING?
You can train subjectively “for the soul”, but it is not possible to determine the intensity of training in this way. Instead, it refers to a certain percentage based on the load you lift depending on one maximum repetition for the same exercise (1RM). Let’s say you use an 84 kg barbell when performing a bench press and your 1RM is 100 kg. To get your force load intensity number, divide 84/100 = 0.84 or 82% load from your 1RM (one-time maximum).
For maximum muscle building (predominant adaptive effect = hypertrophy) you should train between 70-85% of your 1RM, which corresponds to the weight you can lift in 6-12 reps. Exercising outside of this range, such as choosing a weight that allows you to perform 15 to 20 reps, will build your muscles – but not at an optimal level. Adding a higher weight will allow you to stay in the golden range of repetitions 6-12 and build muscle strength in particular.
The easiest way to estimate the weight you should use, or whether the weight falls within the hypertrophic zone, is to use the 1RM calculator. This calculator will even help you estimate your 1RM for less common exercises such as lifting your arms along the sides of the body or bent-over rows.
3. CHOOSE HIGH VOLUME TRAINING MODE
Now you have decided what exercises and weights you will use. Now you have to decide how many series to perform (omit the warm-up, which is intended for training the movement pattern and blood flow). Determine the number of series that indicates the volume of training.
The volume is usually determined by the number of sets and repetitions for your workout and training. The general consensus is that a larger amount of volume results in a higher metabolic and hypertrophic response. But each individual’s ability to recover from activity is different, the only way to determine your ideal volume is through trial and error. But you can save time and sore muscles by starting with a volume that you know you can recover from and then slowly increasing.
People usually add volume to their workouts by adding more series, while the number of weights and repetitions remains relatively consistent during the muscle building phase. But it’s a good idea to include movements in which your muscles work in different ways.
For example, if you do a bench press on a straight bench, followed by one-handed pressures on a straight bench, you are exercising your chest from almost indent angles.
But when you put pressure on a lowered or raised bench, you add volume by training the muscle from different angles. Using the multi-angle method in your training is important not only to create a balanced figure that has no predisposition to injury, but also to build maximum muscle size.
Finally, as you do more work for a part of your body, you may need to adjust it by splitting your workout over several days.
4. LIMIT THE REST PERIOD TO 60-90 SECOND
Rest between sets may appear to have little effect on growth. But mild intervals of about 60-90 seconds between series have been shown to maximize hypertrophy.
While short intervals can increase metabolic stress, they can also reduce your potential for strength production. To achieve maximum strength production, your intervals must be short enough for optimal metabolic stress, but long enough for complete regeneration of growth factors such as phosphocreatine.
5. TRAIN UNTIL FAILURE
Momentary muscle failure refers to the concept of training to the point after which you can no longer perform any further repetitions in good shape. It has been shown that lifting to the point of momentary muscle failure creates a greater anabolic stimulus than pre-failure training.
But what is important to remember is that scientific research says that too much training to fail can be counterproductive. Frequent training to fail pumps catabolic hormones that break down muscles, and this reduces the amount of anabolic hormones that build muscle.
Only one of your toughest series fails (or even fails). However, exercising too often to fail can lead to premature overtraining and weaken skeletal spasms. If you plan a phase with extensive training to failure (called overrun), do so occasionally.
A complex effect for an even greater effect of building muscle mass
These variables and procedures we have discussed are not mutually exclusive. In fact, when used together, they can have a synergistic effect.
To a certain degree, these different variations (load, exercise, volume, rest) can be combined with each other. The concept of increasing the load in order to increase the stimulus is derived from the principle of size, which basically states that when the load is increased, you start to get more thicker fibers. This leads to a synergistic effect.
This load can actually strain muscle integrity to the point where intracellular anabolic triggers are turned on. If you mix a selection of exercises (multi-joint through single-joint, squats through pre-digging on the machine), you can see how handling a heavier load leads to gaining more muscle fibers. Adjust your volume and rest periods and use a number of power multi-applicators.
By incorporating several repetitions into many series (with 1-2 minutes of rest between them), you will maintain strength production, you can cause the accumulation of metabolites, leading to greater anabolic signaling and better muscle gain.
More muscle building tips
Choose a training partner to watch you, push you to do more repetitions, and otherwise increase your training intensity to a level you are unlikely to reach yourself.
Find a suitable gym. Nothing beats an inspiring environment when it comes to building muscle.
Track your progress. Keep a close eye on your workouts by writing down your exercises, series and repetitions, or using an app that will do it for you. It’s a careful manipulation of training variations to help you maximize your strength and increment over time.
Make sure you get enough nutrients from food and nutritional supplements. It is the primary factor that affects the regeneration and building of muscle mass.
Training tips on how to gain muscle mass
Perform as many warm-up-warm-up series as you need, but never lead to muscle failure.After warming up, choose a weight that will allow you to achieve muscle failure in the range of repetitions listed above. Follow the back pyramid by starting with the heaviest weight in 2 series, then lowering the weight a little and increasing the repetitions a little with the next series until you get tired. Bring each series close to muscle failure.
If you have a sparring partner, do a few forced repetitions on your hardest series with each exercise – your first or second series. If you do not have a partner, train as close to muscle failure as possible. For the last series of each exercise, do a dropset (quickly reduce weight by 25% after reaching muscle failure, then do more repetitions to the second point of muscle failure).
Some finishing exercises are performed in the style of Tabata – strength-endurance exercise: with your 10 RM weight, do as many repetitions as possible in 10 seconds (normal repetition rate). Take a 10-second pause, then repeat the sequence for the next 8 series. Because Tabata-style training helps burn fat, we’ve added it here to pump the muscles it causes. This style is usually performed in conjunction with multi-joint exercises, not single-joint exercises. The training partner is also very suitable here.
Changing the training stereotype
A well-designed workout is like gasoline for fire, stimulating the process of building muscle in the presence of good nutrition and intelligent recovery. As a moderate or advanced exerciser, you may find that such increases last for a while, then quickly begin to shrink as your body adapts to the training stimulus.
If you want to achieve continuous improvement and build more muscle, keep increasing the degree of overload. This often means gaining weight the stronger you are. But it can also mean manipulating variables other than repetitions or rest periods, as we said above.
Progressive overload is helpful for building muscle because it requires you to constantly offer your body challenges to reach new levels of performance, as your body adapts to what you have done before. You never want to be cool with training and stop pushing yourself. When you do, you start on the platform. Writing down your training helps you remember what you’ve already done, so you can set new, higher goals.
Changing exercises in a meaningful and progressive way is responsible for positive muscle overload. This is one of the reasons why incorporating other training programs into your overall program is a good idea. Each of them emphasizes different training variables.
Separate different exercises or make subtle changes to the ones you are currently doing. Replace multi-joint exercises with those that hit the target muscle from a completely different angle, such as applying pressure on an inclined bench instead of a straight bench, or moving from a pole to one-handed. Such changes create slightly different training incentives that lead to increased muscle growth.
Separate the techniques, especially during your first exercises. Instead of doing bench presses on a bench press machine, try applying them to a stand instead where you can work on your strength.
With a partner, you can even try a few negative repetitions that tend to have a greater effect on delayed onset muscle pain and a stronger anabolic stimulus. For negatives, slow the eccentricity for 5 seconds with each repetition.
Change finishing exercises and techniques. Although we recommend the Tabata style for these exercises, you can also try dropsets, both of which create intense muscle pumping. In another technique called “one and a half”, you do one full repetition, going halfway down, then all the way back again to full contraction, then all the way down. The whole sequence is counted as one repetition.
Change the intensity. Exercise rules indicate a given goal of repetition. But that doesn’t mean it ends there – although it’s recommended to stay at 6-12 reps and 70-85% of your 1RM.
Instead of choosing a weight that you can lift in 6-8 reps, include periods in which you will lift lighter weights and do a little more repetitions – say, 10-12. This approach is called “changing relative intensity.” It’s another tool you can use to change your training stimulus and maximize growth.
Do not make too many changes from one exercise to another unless you have a good reason, such as a specific movement that causes you shoulder pain or does not seem effective. Plus, it’s extremely difficult to measure progress as you constantly change and mix training variables. Instead, consider changes every 4-6 weeks. This will allow you to track what works and make wise decisions for your training.
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