Maximizing hypertrophy:
Higher volume, multiple-set programs are recommended for maximizing hypertrophy. The following principles apply when the focus is on building of muscle as opposed to muscle toning.
- Research shows that moderate intensity resistance training working up to a large volume of sets between 4 and 12 repetitions increases the degree of muscular hypertrophy.
- Proper form in the effective range of motion of the joints must be used.
- The repetition maximum should be reached on the final set of each exercise only.
- Forcing maximum effort on every set with a large amount of weight will overstress the joints and skeletal muscles to the point of over training or injury.
- Adequate rest should be practiced with a day off from training at least every 3rd to 4th day of training. Overtraining results in tendonitis, excessive soreness and/or fatigue.
- Exercises should include those which recruit a large number of muscle groups simultaneously.
- Adequate caloric intake 1-3 hours before training will establish adequate energy levels to power the workout.
- A protein supplement within 30 minutes following completion of the training will aide in recovery and muscle growth.
- 8 hours or more of sleep per night is required to establish muscle repair, recovery and growth.
- Workouts should focus on a different set of muscle groups on each day of the training cycle. All muscle groups should be trained in succession in a symmetrical fashion. Muscle groups should not be skipped, or favored by training certain muscle groups more than others.