Whilst getting fit is great, sometimes you want more visible results of your hard work. After all, there’s nothing more satisfying than seeing the results of your training both on the gym floor and in the mirror.
So, what sort of training is best for muscle growth? Any sort of resistance training activates the muscle fibers and promotes muscle enhancement. This process is known as hypertrophy and results in an increase in both the size of the muscle and its ability to withstand greater loads. Training for hypertrophy encourages the body to use more of its muscle fibers, which not only stimulates more muscle growth, but can be helpful in a wide range of athletic activities.
To train for hypertrophy, you should first lift your maximum amount of weight for 1-3 reps to activate the muscle fibers. Then, you should increase the number of reps to between 8 and 10 as this is the optimum amount for muscle growth. More muscle then means that you’ll be able to lift more in the future and become even stronger. The gains only stop when you want them to.
Ready to max out your muscles? Try these exercises now.
Always start each exercise with a set at >50% of your maximum (1RM)
3 x 6 Deadlift (80% 1RM)
3 x 6 Barbell Row (80% 1RM)
3 x 6 Back Squat (80% 1RM)
3 x 6 Weighted Split Squat (80% 1RM)
3 x 5 Bench Press (80% 1RM)
3 x 6 Barbell Curl (80% 1RM)
Want more where that came from? Get ready to see serious gains and download the Freeletics app now.