Study with the several resources on Docsity
Earn points by helping other students or get them with a premium plan
Prepare for your exams
Study with the several resources on Docsity
Earn points to download
Earn points by helping other students or get them with a premium plan
Community
Ask the community for help and clear up your study doubts
Discover the best universities in your country according to Docsity users
Free resources
Download our free guides on studying techniques, anxiety management strategies, and thesis advice from Docsity tutors
An in-depth exploration of various factors influencing muscle hypertrophy, including sleep, stress, nutrition, exercise selection, intensity, volume, training frequency, periodization, and bringing up lagging muscles. It offers valuable insights and recommendations for university students, high school students, and lifelong learners interested in maximizing their muscle growth.
Typology: Study notes
1 / 7
This page cannot be seen from the preview
Don't miss anything!
1) Outside the gym a) SLEEP b) Stress i) Stults Kohleneman studies c) Body composition i) Get lean first (roughly ⅓fat ⅔lean for lean people, and vice versa for overweight people) d) Nutrition i) How fast you should gain/lose weight ii) Calorie intake/protein/macros you should shoot for iii) Meal frequency/timing/food quality/etc. iv) Supplements
v) Eating the same macros every day versus having some variation (both for bulking and cutting) e) What you’re doing outside the gym dictates how hard you can train and how well you can recover f) Fatigue i) More perceptual than anything else ii) MPS usually back to baseline within 48 hours, and recovery of muscle function usually within 48 hours unless you just do something crazy – overtraining from inflammation, depletion of serotonin, etc. Chilling out, eating enough, and sleeping enough fixes that
2) Basic introduction to 2 factor model. a) Example of “just right,” training too hard to recover, training too soon after one session, and waiting too long to training after a session.
3) Exercise Selection
better hypertrophy with diff movements targeting same muscle. iii) General recommendation stick with a movement for at least 6 8 weeks, but cycle it when you hit a hard strength plateau.
4) Intensity a) Bro definition of intensity how hard you push a set; training to failure is generally a good thing for lifts that safely let you train to failure (i.e. DB press til you’re about to die, but probably leave some in the tank on squat or DL); MU recruitment – Henneman’s size principle b) % 1rm all of them! i) Mechanisms of hypertrophy damage roughly the same (more stressful eccentrics with heavier loading, but more total eccentrics with lighter loading), metabolic stress greater with lighter loads, tension greater with heavier loads.
ii) In general: ¼ of your work lighter than 65% (15rm), ½ of your work between 65 80% (15rm 8rm), and ¼ heavier than 80%(8rm 3rm mostly) c) Self experimentation see what loading range allows you to handle the most volume
5) Volume a) More is better until it isn’t. b) Two ways to approach it minimum volume necessary for growth and increase as necessary, or maximum possible, and pull back when necessary i) Likely faster progress with the second option, but high risk; largely depends how much you have invested in it. c) Simple decision tree for increasing/decreasing volume d) “Hard sets within 1 2 reps of failure,” not volume load.
6) Training splits/frequency a) 2 3x/week generally better than 1x/week. Past that, probably not a load of difference.
b) Most objective way try to get stronger in movements that target each major muscle c) Ramp up volume when bulking, and try to increase strength. Decrease volume ONLY AS NEEDED when cutting; smaller decrease with small deficit, and larger decrease with larger deficit. If small deficit, keep trying to get stronger, and if large deficit, try to maintain strength.
10) Experience level a) Newbies need more protein, take some HMB, frequency can be a little lower, primarily just focus on mastering lifts b) Intermediate build base; increase strength on all major movements, build work capacity and training volume. c) Advanced More attention to specific weaknesses, and prioritize health/longevity. Maybe decrease frequency because of how much you can stress your body with each workout.
