Creating optimal muscle growth or hypertrophy (enlarging of muscle cells) requires using targeted training, nutrition, and recovery strategies. Beginner, intermediate, and even advanced trainees can benefit from simplifying their approach to training for muscle growth. At local gyms everywhere men and women fail to achieve their goals because of simple missteps. Many use training programs that are not suited to their goals. Even worse, some follow the regimens of professional bodybuilders, who typically use anabolic steroids to perform such herculean workouts. By focusing on a few simple factors, anyone can adapt this basic strategy to achieve optimal muscle growth.
Step 1
Do exercises with resistance which allows you 9 to 12 repetitions because they are best for creating muscle hypertrophy. According to Ironman Magazine contributors Jonathan Lawson and Steve Holman this repetitions range is best for optimal muscle growth. Lower rep ranges are great for building muscle strength and power.
Step 2
Select exercises that target the most number of muscle fibers. Mid-range, multi-joint free weight exercises target more fibers than any other form of training, according to Jonathan Lawson and Steve Holman. Examples of these types of exercises are squats for the legs and bench presses for the pectoral or chest muscles.
Step 3
Follow your mid-range mass exercise with a stretch overload movement. Jonathan Lawson and Steve Holman frequently cite an animal study in which stretch overload caused a 300 percent increase in lean mass in only one month. Stretch exercises allow the muscle being trained to stretch to full extension against resistance, for example incline curls for biceps. Finish off each muscle group by targeting the contracted position, where the muscle is fully contracted, such as concentration curls for biceps.
Step 4
Try HIT or high-intensity training. After a couple of light warm ups to get the blood flowing, perform one or two working sets of each exercise to positive failure. Training to failure means that you stop when you cannot perform another repetition under control. Always use a spotter when training to failure. HIT training streamlines your effort, allowing for maximal muscle growth in a short amount of time.
Step 5
Time your nutrients to optimize your body's ability to recover from intense exercise. The "Muscle Nerd" Jeff Anderson recommends 100 grams of carbohydrates, 30 to 50 grams of protein, and 30 grams of healthy fat immediately following resistance training. Healthy fats such as flax seed oil or MCT (medium-chain triglycerides) from coconut oil help to optimize hormone production, and contribute much needed calories for muscle-building.
Step 6
Make sure to get enough protein. The "Muscle Nerd" Jeff Anderson recommends 1.14 grams per pound of lean body weight. If you do not want to calculate the exact figure, just aim for one gram of protein per pound of body weight. Spread the protein evenly over five to six small meals taken throughout the day. This gives your body a constant stream of much needed amino acids to repair damaged muscle tissue.
Step 7
Give your body all the tools it needs for proper recovery. Besides optimal nutrition, your body needs seven or eight hours of sleep a night to ensure proper hormone production and muscle recovery. Skimping on sleep or training muscle groups too frequently is one way to ensure that you will not achieve optimal muscle growth. If you cannot get adequate sleep at night, add a "power nap" or two during the day to give your body a chance to catch up.
Things You'll Need
- Rep range
- Exercise selection
- HIT training
- Nutrient timing
- Protein
- 7-8 hours sleep
References
- Optimum Anabolics; Jeff Anderson; CQC LLC, 2007
- X-rep E-books - Jonathan Lawson and Steve Holman
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