Let’s face it, every male at some point in their lives has thought to themselves “I want to get bigger”.
Or maybe it was looking in the mirror and going "damn I'm out of shape, where did my abs go?"
Most of us want a body that makes men & women stop and stare in awe.
Yet, most are still grabbing workouts of bodybuilding websites and following the latest fad diet. Still lacking results & still lacking that jacked physique they've been chasing.
Well look no further and let me take you on a trip to Gainsville.
Over the coming weeks, we're going to drop some knowledge bombs on how to stack on muscle and size.
Three main factors have been identified that are responsible for initiating the hypertrophic response which increases muscle growth (Schoenfeld, 2010)
· Mechanical tension
· Muscle damage
· Metabolic stress
It’s pretty simple to train these factors, and over the coming weeks, we're going to dive deeper into each one and show you how to maximise your training with different protocols.
Generally, three repetition ranges are prescribed in strength & conditioning programs. Each range affects different energy systems and whether peripheral (muscle) or central adaptations (neural) occur.
With hypertrophy, we are generally focussed on stimulating peripheral adaptations.
To stimulate peripheral adaptations, we are usually working from 6+ reps all the way up to 15+ reps. What you probably didn't know is that hypertrophy comes in two different forms;
This is characterised by an enlargement of the muscle fibres through an increase in myofibrils. As myofibrils begin to swell & enlarge they split, this splitting increases the density of the myofibrils. This splitting is important to athletes who want their training to transfer into real life. The increased density of muscle fibre allows the muscle to create more force and muscular strength. Training this is best accomplished by training with heavier weights and lower reps.
Sarcoplasmic Hypertrophy :
Sarcoplasmic hypertrophy is an increase in the volume of non-contractile muscle cell fluid within the sarcoplasm. This increase in the fluid does not increase the contractile ability of the muscle (strength). This will generally occur with higher reps and lower weight.
(1-5 reps per set) – Low
(6-12 reps per set) – Mid
(15 + reps per set) - High
In most cases, low and mid-range repetitions are prescribed to induce hypertrophy. Whether low or mid-range repetitions stimulate hypertrophy better is still undecided, but it is generally accepted that 6-12 repetitions are optimal to increase the hypertrophic response. This rep range increases the metabolic stress placed upon the muscle and increases the anabolic response.
Volume = Reps x Sets.
So we now know that weights should be lifted between 6 to 12 reps, but, is that enough to really maximise your results? The literature would say no, multiple sets have been proven to increase muscle hypertrophy and acute response of anabolic hormones. Which means we need to be training with 6-12 reps and 3 to 4 sets.
When programming for our clients we generally employ a method of programming for strength at the start of the session and building into functional hypertrophy in the back half of the session. This approach allows us to stimulate strength and lean body mass increase, two things crucial to either a mass or cutting program.
Over the coming week we are going to dive deeper into different protocols you can use to get to jacked street.
If you feel like you're not getting the results you want, jump in the fast track line to gainsville. Our 6 Week Strength Squad program is for anyone who’s been training for in the gym but not seeing results, we will teach you the most effective way to train to get results FAST. If this sounds like you click the photo below to find out more.