Hypertrophy Specific Principles
-Progressive Mechanincal Load
Muscle grows through increasing load over time.
-Frequency or Stimulus
Only with enough stimulus or frequency can you make a muscle adapt. (Mon/Wed/Fri)
-Strategic Deconditioning
Once a muscle is built it is resistant to change so taking a break off training will make the muscle sensitive again.
Methods
-Compound movements
Compound movments stimulate many muscles so you can have a good "heavy" weight to handle.
-Full body training
Stimulating the entire body is natural.
-2 sets max per movement
Keeping protein synthesis the primary issue we limit the sets. Beyond a certain point muscle glycogen is depleted therefore
changing the priority of the body to restore it instead of building muscle. A properly executed set will stimulate the cells
for muscle growth.
-2 week block for each rep range
Training a rep range for a enough time forces the body to adapt to that specific range.
-Progressive Mechanincal Load
Muscle grows through increasing load over time.
-Frequency or Stimulus
Only with enough stimulus or frequency can you make a muscle adapt. (Mon/Wed/Fri)
-Strategic Deconditioning
Once a muscle is built it is resistant to change so taking a break off training will make the muscle sensitive again.
Methods
-Compound movements
Compound movments stimulate many muscles so you can have a good "heavy" weight to handle.
-Full body training
Stimulating the entire body is natural.
-2 sets max per movement
Keeping protein synthesis the primary issue we limit the sets. Beyond a certain point muscle glycogen is depleted therefore
changing the priority of the body to restore it instead of building muscle. A properly executed set will stimulate the cells
for muscle growth.
-2 week block for each rep range
Training a rep range for a enough time forces the body to adapt to that specific range.