Muscular development, as we have seen in other articles, requires knowledge, patience and a good “response” genetics. This is an exciting field because we intend to change our muscle structure to our liking, in a traditional way and based on scientific research.
In this eminently practical article, you have the top 3 most important tips to take your training to the next level. Check if your training in the gym is missing…
1) Train with a range of varied repetitions
The variation of their training intensities allows optimizing the 3 main fundamental components of muscular hypertrophy: mechanical stress, metabolic stress and muscle injuries. The low (3-5) and high (13-20) repetition ranges facilitate performance improvement in the conventional hypertrophy ranges (6-12).
When properly manipulated, the combination of intensities has a synergistic effect (greater than the sum of factors independently) on muscle growth. Your “cruising speed” in muscle hypertrophy is 6 to 12 repetitions, but you also need to use the rest of the engine, above and below this range, for your car to reach its full potential.
The combination of intensities and repetitions has a synergistic effect on muscle growth. Combine and you will win!
2) Elevate your training volume
Volume is the “main key” to maximize muscle hypertrophy. Significant research evidence shows that muscle growth and training volume have a positive dose-response correlation (at least to some extent, since it has an inverted “U” pattern).
Increase your training volume by increasing the weekly frequency and the number of sets of each exercise.
This does not mean, make no mistake, that you can train with a high volume all the time, since this would be the prelude to overtraining. The volume must be periodized to gradually increase the frequency of weekly training and / or the number of series per session, in the programmed training cycle.
The “wave method” that prioritizes a training component (Strength, Hypertrophy) at every moment of the season is ideal. This will result in a “shock phase” with a maximum volume, followed by a period of super compensation (increase in performance above initial values by body adaptation) where muscle growth is maximized.
3) Periodic downloads
The discharges are training periods of reduced intensity and / or volume, interspersed in the macro cycle (station). The seasonality of the season must include the planned manipulation of the components of the training: intensity, volume, recovery, to achieve a maximum adaptation in the “maximum period of performance” (competition period). Going 100% always leads to the same point, overtraining, which causes chronic fatigue, the inability to recover and a decrease in physical and mental performance.
All that requires muscle growth is knowledge, dedication and effort. None of the 3 keys is genetic.
Selective inclusion of discharge periods will improve your muscle gains. You must train with intelligence and efficiency. Many professional strength athletes would greatly improve their performance if they used this strategy properly. It is something as simple as the tattoo on the forearm: “Selye general adaptation syndrome (SGA)”.
A very useful and simple measure every month (4 weeks) is to increase the intensity in the first 3 weeks, reduce it to the 4th week (Swell 3 ON + 1 OFF) and download it to avoid overtraining, once every 6-12 weeks. A discharge can consist of 1-3 weeks using 60-70% of your normal weight (not your 1RM).
In your daily exercise routine, do you follow this advice or fail in some cases? I hope you tell me in the comments to help Veronica improve your results, maximizing time. It’s time to train, be charged with energy and remind you that will power and effort are forged with daily discipline.