Patience is overused – especially in the weight room and especially when it comes to those who focus on one specific outcome: muscle building.<\/p>\n\n\n\n
Of course, change takes time, but if you are struggling to grow and gain muscle and are not seeing a clear increase in size from month to month, it is a sign that your vision is wrong. \u06d4 And losing training is a terrible thing. Also, even if you see progress, there’s no reason you can’t see it now. Therefore, without further ado, let\u2019s take a look at how to maximize muscle growth<\/strong>.<\/p>\n\n\n\n Exercise volume – the number of repetitions you have compared to the number of sets – is a key factor in hypertrophy (also called muscle gain). And to increase the volume, you may actually need to weigh less than you suspect.<\/p>\n\n\n\n Eva Fitzgerald, CSCS, says that “compared to strength training, the intensity decreases during the hypertrophy phase of a program, with seating intensity between 50 and 75% of an individual’s 1RM”. The maximum weight he can carry for a representative at CPT, Athletic Performance Trainer at the Professional Athletic Performance Center in New York.<\/p>\n\n\n\n To get the volume your muscles need, she recommends doing three to six sets of 10 to 20 repetitions for each exercise.<\/p>\n\n\n\n Weight lifting has a concentrated (hard) and an eccentric (light) phase. For example, when you lower yourself in a squat, you are acting eccentrically. It’s focused when you stand up and come back. And according to a study published in the European Journal of Applied Physiology, eccentric work is much better at creating hypertrophy.<\/p>\n\n\n\n To increase your eccentric effort in your workout, there are two things you can do: Either slow down the eccentric phase of any of your workouts or just add eccentric variations to your routine.<\/p>\n\n\n\n If you touch your phone between training sets, it’s best to set the timer to 30 to 90 seconds. When lifting for hypertrophy, 30 to 90-second rest periods promote the rapid release of muscle-building hormones (including testosterone and human growth hormone) while also ensuring that you really build your muscles. Get tired<\/p>\n\n\n\n Research published last year in the Journal of Applied Physiology shows that muscle fatigue is a prerequisite for hypertrophy, regardless of the rap or set scheme. Don’t be afraid to feel irritated.<\/p>\n\n\n\n Hence, we hope that you now have a pretty good idea on how to maximize muscle growth<\/strong>. We hope you found this article helpful \ud83d\ude0a<\/p>\n\n\n\n <\/p>\n","protected":false},"excerpt":{"rendered":" Patience is overused – especially in the weight room and especially when it comes to those who focus on one specific outcome: muscle building. Of course, change takes time, but if you are struggling to grow and gain muscle and are not seeing a clear increase in size from month to month, it is a […]<\/p>\n","protected":false},"author":1,"featured_media":165,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[18],"class_list":{"0":"post-164","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","8":"tag-how-to-maximize-muscle-growth"},"yoast_head":"\nIncrease the Volume of Your Training<\/strong><\/h2>\n\n\n\n
Pay Attention to the Eccentric Phase<\/strong><\/h2>\n\n\n\n
Reduce Between-Set Comfort Intervals<\/strong><\/h2>\n\n\n\n