Add these tips into your training.
Progressive Overload: The Key to Continuous Growth
To build muscle effectively, progressive overload must be the foundation of your training. This principle involves gradually increasing the stress placed on muscles, forcing them to adapt and grow. A study by Schoenfeld et al. (2017) found that increasing resistance over time is essential for hypertrophy.
Methods of progressive overload include adding weight, increasing repetitions, adjusting rest intervals, and changing tempo. Incorporating these variables ensures sustained progress and prevents stagnation.
Volume and Frequency: Optimising Your Training Load
Total training volume, defined as sets x reps x weight, plays a crucial role in hypertrophy. Research by Baz-Valle et al. (2022) suggests that higher weekly training volumes (10+ sets per muscle group) yield superior growth compared to lower volumes. Training frequency also impacts muscle development.
A study by Schoenfeld et al. (2016) showed that training each muscle group twice per week results in greater hypertrophy than once per week. Thus, optimising volume and frequency is essential for maximising gains.
Eccentric Overload: Maximising Muscle Damage for Growth
Eccentric contractions (muscle lengthening under tension) generate greater muscle damage than concentric movements.
Research by Douglas et al. (2017) highlights that eccentric-focused training stimulates higher muscle activation, leading to enhanced hypertrophy. To implement this, slow down the lowering phase of exercises like squats, bench presses, and deadlifts. Using eccentric overload training with controlled tempo can significantly boost muscle development.
Training to Failure: When and How to Use It Effectively
Training to failure—performing repetitions until no further movement is possible—can be a potent tool when used correctly.
Research by Santanielo et al. (2021) indicates that failure training can enhance muscle activation and metabolic stress, leading to increased hypertrophy. However, excessive failure training can lead to central fatigue and impaired recovery. A balanced approach involves using failure selectively on the last set of an exercise or incorporating it into machine-based movements where safety is less of a concern.
Rest-Pause Training: A Powerful Technique for Hypertrophy
Rest-pause training is an advanced technique that enhances muscle recruitment and metabolic stress. This method involves performing a set to near failure, resting for 15-30 seconds, and then continuing for additional repetitions.
A study by Lins-Filho et al. (2021) found that rest-pause training leads to similar or even superior hypertrophy compared to traditional training due to increased motor unit recruitment. Incorporating rest-pause sets into compound lifts can break plateaus and stimulate new muscle growth.
Blood Flow Restriction Training: Enhancing Growth with Lighter Loads
Blood flow restriction (BFR) training involves using bands or cuffs to partially restrict venous return while performing resistance exercises. Research by Patterson et al. (2019) demonstrates that BFR training with lighter loads (20-30% 1RM) can induce significant hypertrophy comparable to traditional heavy lifting. This method is particularly useful for individuals recovering from injury or looking to increase training volume without excessive joint stress.
Tempo Manipulation: Controlling Time Under Tension
Time under tension (TUT) is a critical factor in muscle hypertrophy. A study by Schoenfeld et al. (2015) found that controlling rep speed, particularly extending the eccentric phase, enhances muscular adaptations. Slowing down movements to 3-5 seconds per phase increases mechanical tension and metabolic stress. Incorporating varied tempo protocols, such as 4-0-2 or 3-1-3 tempos, can help stimulate different muscle fibres and optimise growth.
Exercise Selection and Variation: Targeting Muscle Fibres Effectively
Exercise variation is essential for comprehensive muscle development. Research by Fonseca et al. (2014) suggests that varying exercises targeting the same muscle group leads to superior hypertrophy compared to repeating the same movement patterns. This is because different exercises recruit muscle fibres in unique ways.
For example, a combination of squats, lunges, and step-ups maximises quadriceps development, while varying grip and angles in pulling movements targets different areas of the back. Incorporating multi-joint and isolation exercises ensures well-rounded muscle growth.
Key Takeaways
References
Baz-Valle, E., Fontes-Villalba, M., Santos-Concejero, J. and Schoenfeld, B.J., 2022. Total number of sets as a training volume quantification method for muscle hypertrophy: a systematic review. Sports Medicine, 52(9), pp.2079-2095.
Douglas, J., Pearson, S., Ross, A. and McGuigan, M., 2017. Chronic adaptations to eccentric training: a systematic review. Sports Medicine, 47(5), pp.917-941.
Fonseca, R.M., Roschel, H., Tricoli, V., de Souza, E.O., Wilson, J.M., Laurentino, G., Aihara, A.Y., de Souza Leão, A.R. and Ugrinowitsch, C., 2014. Changes in exercises are more effective than in loading schemes to improve muscle strength. Journal of Strength and Conditioning Research, 28(11), pp.3085-3092.
Lins-Filho, P.C.B., Schoenfeld, B.J., Marques, C.L., Lemos, R.R. and Simao, R., 2021. Rest-pause vs. traditional resistance training: A systematic review and meta-analysis of chronic physiological and performance adaptations. Journal of Sports Science & Medicine, 20(1), pp.135-144.
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.
