Muscle gain does not always come automatically with simply lifting weights. If you are a novice, any lifting will result in muscle gain, but after weeks of training your body will adapt and muscle gain will cease. Over the last 10 years of training various physiques for gaining muscle, I have decided these are the top 5 points you must cover. #1 Hypertrophy workouts Hypertrophy means growth in size. In our case, we are interested in muscle hypertrophy which specifically means growth in muscle cell size. The easiest way to define hypertrophy workouts is to lift from a 6 to 12 rep range or with sets that last 20 to 70 seconds. The latter is actually more important because it is time under tension that dictates which muscle fibers are predominantly worked. The muscle fibers we are primarily interested in are type IIa fibers. They are fast twitch muscle fibers that grow in size after a hard workout. Other fibers will not grow in size as much and since gaining muscle is our goal, you should stick to the 6 to 12 rep range. #2 Choose lifts that are neurologically demanding Simply put, the harder the lift, the more muscle you will gain. Your workouts should be centered around deadlifts, squats, bench presses, pull-ups, and rows. These are all very neurologically demanding exercises and take a considerable amount of effort. The intense nature of these exercises will cause a greater increase in growth hormone and testosterone, both powerful hormones that increase muscle mass.
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AuthorJerry Yuhara, CPT, CSCS, CMT #75123 Categories
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