Muscle growth, also called hypertrophy, is caused by structural changes within muscles induced by resistance training, according to exercise physiologists Jack Wilmore, David Costill and Larry Kenney. Although the scientific evidence explaining how to train for maximal hypertrophy is not exact, the authors of a 2007 article from Sports Medicine reviewed the existing evidence and then developed recommended training programs for beginning, intermediate and advanced bodybuilders. These programs are similar to those recommended by the American College of Sports Medicine, or ACSM, in 2009. Consult with your doctor before beginning any of these programs and stop training immediately if you feel abnormal pain during any training session.
Beginning Program
As a beginning bodybuilder, train with less intensity than intermediate and advanced bodybuilders until your muscles become accustomed to the work you are asking them to do. This will help you learn proper exercise techniques and prevent injuries. Perform single- and multiple-joint exercises consisting of concentric, or muscle shortening, and eccentric, or muscle lengthening, muscle contractions. Examples of exercises include bench press, lat pulldowns, shoulder press, biceps curls, triceps extensions, squats and heel raises. ACSM suggests performing exercises involving multiple joints, such as bench press and squats, before single joint exercises, such as biceps curls and heel raises. Use approximately 50 percent of your one-repetition maximum---the amount of weight you can lift only once---for each exercise. Do one to four sets of eight to 14 repetitions for each muscle group. Allow two or three seconds for the concentric and eccentric phases of each repetition. Rest for about or minute after each set. Train each muscle group two or three times per week on non-consecutive days.
Intermediate Program
When you are comfortable performing all the exercises you have chosen for your program and lifting 50 percent of your one-repetition maximum becomes easy, change to an intermediate bodybuilding program. Increase the weight to 75 to 80 percent of your one-repetition maximum. Perform three to six sets of only eight to 10 repetitions for each muscle group. Move slightly faster than beginners---about one or two seconds for each concentric and eccentric muscle contraction. Rest for one to three minutes after each set. Like beginners, exercise each muscle group two or three times per week.
Advanced Program
As an advanced bodybuilder, do the same exercises as beginning and intermediate bodybuilders, and add exercises if desired. Perform three to five sets of four to six repetitions for each muscle group at 80 percent or more of your one-repetition maximum for each exercise. Take one or two seconds for the concentric phase of each repetition and two to four seconds for the eccentric phase, because elongating the eccentric contraction may increase muscle growth. Be careful, however, not to use too much weight when performing slow eccentric contractions. Rest for two to three minutes after each set. Train each muscle group one to three times per week on non-consecutive days.
References
- "Physiology of Sport and Exercise (Fourth Edition)"; Jack H. Wilmore, David L. Costill and W. Larry Kenney; 2008
- "Sports Medicine"; The Influence of Frequency, Intensity, Volume and Mode of Strength Training on Whole Muscle Cross-Sectional Area in Humans; Mathias Wernbom, Jesper Augustsson and Roland Thomee; 2007
- "Medicine and Science in Sports and Exercise"; Progression Models in Resistance Training for Health Adults; American College of Sports Medicine; 2009
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