Strategies for Developing Muscular Strength During Exercise Sessions
In the pursuit of muscle growth, also known as hypertrophy, it's essential to approach your workout routine with the right principles in mind. According to research and exercise physiologists, an effective muscle-growth routine follows a balance of progressive overload, adequate volume and frequency, controlled tempo, and focused muscle activation, all combined with sufficient recovery, including nutrition and sleep.
The key to maximizing muscle growth lies in getting close to muscle failure during a set, rather than the number of sets or workout days. This concept is best illustrated by the idea of effective reps, the last few reps in a set that bring the muscle to failure. Matthew Welch, an exercise physiologist at HSS, believes that these effective reps are the most significant for hypertrophy.
As reps approach muscle failure, mechanical tension kicks in, providing the stimulus for muscle growth. This tension occurs when the active fibres experience increased demand, leading to the recruitment of more motor units and muscle fibers. Recruiting more muscle fibers increases the chance of increasing the size of one's muscle.
Progressive overload is another crucial element in a hypertrophy-focused workout routine. Continuously challenging muscles by increasing weight, reps, sets, or training intensity over time ensures that muscles are continuously stimulated to grow. Without progressive overload, muscles will not grow.
Aim for about 10–20 sets per muscle group per week, with advanced trainees going up to 25 sets. This volume provides sufficient stimulus for growth when balanced with recovery. Stimulate each muscle group 2 to 3 times per week rather than once weekly to maximize growth potential.
Perform controlled movements with emphasis on a 2–3 second eccentric (lowering) phase to maintain tension without relying on momentum. This improves muscle stimulus. For hypertrophy, shorter rest of 1 to 2.5 minutes is typical to maintain muscle fatigue, while strength-focused training demands longer rest (2–5 minutes).
Focusing mentally on the working muscle during exercise improves activation and hypertrophy benefits. Muscle grows during rest, so prioritize 7–9 hours of quality sleep, plan rest days, and consume sufficient calories (usually a calorie surplus) with about 1 gram of protein per pound of body weight daily to support repair and growth.
It's worth noting that gaining muscle and gaining strength are two distinctly different things, despite some overlap. While powerlifters aim to lift as much weight as possible, bodybuilders focus on increasing the size of their muscles. Both groups, including those who rely heavily on the bench press, have different goals.
In conclusion, an optimized muscle-growth routine follows a balance of progressive overload with adequate volume and frequency, controlled tempo and reps near failure, focused muscle activation, and sufficient recovery including nutrition and sleep. There is no magical exercise for hypertrophy, but rather a handful of research-backed principles that can be used to optimize a workout for muscle growth.
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- To optimize a workout for muscle growth, consider focusing on exercises that bring the muscle to failure, as this concept is crucial for hypertrophy, according to exercise physiologist Matthew Welch.
- Incorporating progressive overload into your muscle-growth routine is essential, as continuously challenging muscles by increasing weight or training intensity over time ensures that muscles are continuously stimulated to grow.
- A well-rounded health-and-wellness plan should include balanced diet and adequate sleep for recovery, as muscle growth happens during rest.
- For those interested in fitness-and-exercise, nutrition, style, and more, the GQ Manual newsletter provides valuable insight and advice delivered four days a week.
