Patience is overused – especially in the weight room and especially when it comes to those who focus on one specific outcome: muscle building.
Of course, change takes time, but if you are struggling to grow and gain muscle and are not seeing a clear increase in size from month to month, it is a sign that your vision is wrong. ۔ And losing training is a terrible thing. Also, even if you see progress, there’s no reason you can’t see it now. Therefore, without further ado, let’s take a look at how to maximize muscle growth.
Increase the Volume of Your Training
Exercise volume – the number of repetitions you have compared to the number of sets – is a key factor in hypertrophy (also called muscle gain). And to increase the volume, you may actually need to weigh less than you suspect.
Eva Fitzgerald, CSCS, says that “compared to strength training, the intensity decreases during the hypertrophy phase of a program, with seating intensity between 50 and 75% of an individual’s 1RM”. The maximum weight he can carry for a representative at CPT, Athletic Performance Trainer at the Professional Athletic Performance Center in New York.
To get the volume your muscles need, she recommends doing three to six sets of 10 to 20 repetitions for each exercise.
Pay Attention to the Eccentric Phase
Weight lifting has a concentrated (hard) and an eccentric (light) phase. For example, when you lower yourself in a squat, you are acting eccentrically. It’s focused when you stand up and come back. And according to a study published in the European Journal of Applied Physiology, eccentric work is much better at creating hypertrophy.
To increase your eccentric effort in your workout, there are two things you can do: Either slow down the eccentric phase of any of your workouts or just add eccentric variations to your routine.
Reduce Between-Set Comfort Intervals
If you touch your phone between training sets, it’s best to set the timer to 30 to 90 seconds. When lifting for hypertrophy, 30 to 90-second rest periods promote the rapid release of muscle-building hormones (including testosterone and human growth hormone) while also ensuring that you really build your muscles. Get tired
Research published last year in the Journal of Applied Physiology shows that muscle fatigue is a prerequisite for hypertrophy, regardless of the rap or set scheme. Don’t be afraid to feel irritated.
Hence, we hope that you now have a pretty good idea on how to maximize muscle growth. We hope you found this article helpful 😊