How to maximise muscle growth? It seems everyone has a different answer to this simple question as many variables are in place. A research recently published tried to get to the bottom of how to maximise muscle growth.
The research itself is rather long (30 pages). It is titled “Resistance Training Recommendations to Maximise Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA.” The paper was authored by Brad J. Schoenfeld, James P. Fisher, Jozo Grgio, Cody T. Haun, Eric R. Helms, Stuart M. Phillips, James Steele, and Andrew D. Vigotsky.
The main takeaways from the research were simplified in James Linker latest video on his YouTube Channel called Shredded Sports Science.
“I cannot tell you exactly what you must do,” he says, but you should use this as a guideline and then adjust it to what fits your lifestyle and routine.
His video is divided into 8 parts:
- Constructs of hypertrophy
- Sarcoplasmic hypertrophy
- Load
- Volume
- Frequency
- Rest intervals
- Exercise selection
- Training to failure
Check out the video crunching down how to maximise muscle growth according to the research published. Below that you will find some points made by James Linker on his YouTube channel.
Watch New Research Explains How to Maximise Muscle Growth
In short, to increase your muscle there are a few points that you should know. It may not be groundbreaking news, but it is backed by science.
“As long as you have those underlying principles of overload, challenge and consistency, you can be successful,” Linker says.
”There may be a practical benefit to prioritizing the use of moderate loads for the majority of sets in a hypertrophy-oriented training program,” the research states.
A moderate load, in this case, is vastly understood as sets in the 8-12 reps. However, the research also says that preliminary evidence suggests that it will also be beneficial for athletes to employ a “combination of loading ranges.”
The paper also reads that a dose of around 10 sets per muscle per week would be the minimum necessary and part of the answer of how to maximise muscle growth.
You may also see better results if you increase the number of sets for a given muscle group to 20% of your previous volume during a training cycle (usually around 4 weeks of training).
Source: Alora Griffiths on UnsplashAs a general rule, rest periods should last at least 2 minutes when performing multi-joint exercises, the paper explains.
The research also exemplifies that training to failure should be used “conservatively,” usually saved for the last set of a given exercise. Keep in mind as well that you might need more time to recover from it, which could mean less frequency in the gym training.
Read More: The 5 x 5 Training Program to Build Muscle and Strength
Image Sources
- what makes muscles grow: Alora Griffiths on Unsplash