Training techniques for muscular hypertrophy:
According to an article by Schoenfeld, B.J. in the Journal of Strength and Conditioning Research. a muscle hypertrophy (increase in muscle size) oriented program should consists of a repetition range of 6-12 reps per set with rest intervals of 60-90 seconds between sets. Exercises should be varied in a multidirectional, multi-angled fashion to guarantee optimal stimulation of all muscles. In the context of a split training routine, multiple sets should be used to heighten the anabolic response. At least some of the sets should be carried out to the point of concentric muscular failure. Concentric repetitions (the goal of this type of contraction is to produce enough force to move the weight) should be performed at fast to moderate speeds (1-3) seconds while eccentric repetitions (the body resists a change in movement but does not produce enough force to move the object in a concentric direction) should be performed at slightly slower speeds (2-4 seconds). Training should be performed in parts so that the hypertrophy phase ends in an optimal performance capacity of muscle tissue post training period. (4)