Designing a program for fast muscle growth, or hypertrophy, optimizes your gym time and accelerates results. Without proper program design knowledge you may be training for muscle endurance instead of growth or using lifting loads too light to elicit muscular adaptation. There are multiple lifting techniques used to build muscle mass quickly.
Requirements for Hypertrophy
Muscle is comprised of microscopic fibers that contract or relax to create force. According to the National Strength and Conditioning Association, muscular hypertrophy occurs when fibers are microscopically damaged by resistance training and grow back larger during a prolonged weight training program. Therefore, weight lifting exercises that maximize the cycle of damage and repair result in accelerated muscle growth.
Muscle Fiber Types
Type I, or slow twitch muscle fibers, perform low-intensity, endurance-based actions such as walking or lifting light loads. Type II, or fast twitch muscle fibers, perform high-intensity, short-burst actions such as jumping or lifting heavy loads. Type II muscle fibers possess enhanced potential for hypertrophy and should be trained to attain greatest muscle mass as quickly as possible.
Training Type II Fibers
Trained fibers adapt while untrained fibers do not. Therefore, failing to activate type II fibers during a lifting program minimizes muscle growth results. Type II fibers are trained using moderate to heavy lifting loads, fast lifting velocity or both. For example, using loads that are less than 70 percent of your maximal ability results in type I fiber activation and minimal muscle gain in males or females.
Frequency, Sets and Repetitions
For expedited muscle growth, the American Council on Exercise suggests one to six sets, of eight to 12 repetitions, using a load corresponding to 70 to 80 percent of your maximal ability for all major muscle groups. A moderate lifting load combined with moderate repetitions promotes optimal damage and repair cycling for quick muscle growth. Lighter loads produce less microscopic damage and heavier loads limit your repetition ability.
Eccentric Muscle Action
Another secret to fast muscle growth includes eccentric muscle action. Eccentric muscle action occurs when your muscles resist gravity during the lowering phase of any lifting exercise. The American Council on Exercise states increased internal muscle friction during eccentric action promotes microscopic fiber damage and enhances force output by 20 percent. Controlling the downward phase of a lift, rather than allowing gravity to do all the work, contributes to quick muscle growth. Please consult a doctor before starting any new fitness program.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
- "American Council on Exercise Personal Trainer Manual"; American Council on Exercise; 2003
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