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Designing a Hypertrophy Training to Stimulate Muscle Growth

This is your quick training tip, an opportunity to learn in a few moments how to work smarter, so you can start training right away.

If you're just starting in the weight room, just about anyone The type of exercise you do will produce results. It does not matter how much you raise or how often you lift it, or even if you only work with your own body weight – as long as you challenge yourself, you will quickly look stronger and feel stronger. But if you've been on the weight bench a few times and the goal is hypertrophy (also called muscle growth), you'll need to be more strategic with your training protocol to get results.

The textbook protocol for optimizing hypertrophy is 3 to 4 sets of 6 to 1

2 repetitions with 30 to 90 seconds break between sets. As long as you use a weight that prompts you to complete all the repetitions and sets, you will achieve three times the amount of mechanical tension, microdamage, and metabolic stress that studies have shown to maximize the growth of Type II muscle fibers. Which are the biggest and most powerful and have the biggest growth potential. (If you're really technical, find your maximum weight with 1 repetition and do your hypertrophy exercises at 65 to 85 percent of that number.)

But here's the problem with sticking to the book: you will Ignore type I muscle fibers.

Sure, Type I fibers are smaller, less efficient and have less growth potential than Type II fibers, but research shows they can still grow – a lot. So, if you want to slim down and really stretch the boundaries of your shirt sleeve, you also need to give your guy some love.

Your move: Along with your Moderate Repeat and Weight Hypertrophy Protocol [19659007] Weave a few sets of low weight and high reps into your workout for each of your major muscle groups. Three sets of 12 to 20 repetitions with no more than 30 seconds between phrases should be enough. This type of high volume, minimal residual lift targets more enduring Type I fibers and ensures that you do not leave any type untouched for maximum muscle growth.

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