Hypertrophy Training
This is where everyone, at some point, ends up wanting to be in their training. We want our calves, quads, glutes, chest, or biceps to poke out at strangers a little more. The good news is, it’s not hard to stick around here. Hypertrophy training is hard to mess up because the range is so vast.
When you begin a training program that you’ve never done before, you will grow muscle pretty quickly because of the brand-new demand you’re placing on your body. Of course, this is only possible if you fuel your muscles properly. Eventually, everyone stalls on their progress. This could happen in 6 months or 6 weeks. If this is the case, progressive overload needs to come into play. That or changing the type of training that you do (like going from bodybuilding to CrossFit or powerlifting). Or it could be as simple as changing the types of movements you do. You typically back squat - try front squats or squats with DBs. You typically do RDLs - try good mornings or hip thrusts.
Progressive overload typically means adding weight, sets, or reps. To be sure you’re recovering properly from this type of training in order to build muscle, follow the guidelines below.
Rest 48-72 Hours before hitting the same muscle group to encourage protein synthesis. Could be less or more. Shoot for a 3 or less out of 10 on the soreness scale. If you’re not recovered, don’t work with that group just yet.
10-25 Working sets Per Muscle group Per Week. Without proper volume, there will be no growth. As a beginner, you’ll have to work your way up to this volume slowly while following the soreness guidelines above.
The number of days per week depends on your schedule. It’s possible to fit 10 sets per muscle group into 2 days a week but would we really want this??
Split these sets up between 3-5 days and this opens up a ton of possibilities.
5-30 Reps per Set: Yes, this is a wide range. BUT the closer you get to five, the more strength you’ll receive as well as size. The further you travel away from 5, the muscle gains more endurance.
Change the type of strain felt to know you’re growing or go for all three. A 3-5 out of 10 on the soreness, burn and contraction scale is wonderful.
Pump or burn of the muscle while working it
Soreness in the muscle you intended to work
Contraction of the muscle while working it
Here’s a few resources for you to check out if you intend to fuel your muscles for Hypertrophy properly.
Dr. Rhonda Patrick & Stuart Philips on the RDA
