Top 7 tips for hypertrophy

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Hypertrophy or as it’s more commonly known ‘’bodybuilding’’ is one of the most frequently done styles of training. It’s popular, it’s fun, and easy to do. Sometimes people want to change their body composition or add a bit of lean muscle to their frame. The way I see it depending on your goal no matter if it’s looking like a bodybuilder, adding a bit of muscle to your frame, or if your just getting started you should have some basic rules to fall back on.

 

1) When in doubt for sets and reps stick with 3 sets of 8-12 repetitions. This is the starting point for any hypertrophy routine with the sets and reps providing enough volume to help increase muscle growth.

2) Rest periods should be around 45-60s between sets. Having the rest periods like that increases growth hormone in the blood, increases your body’s ability to handle the constant load making the way to for advanced training, and having the rest periods will increase your body’s testosterone levels.

3) Split routines are the most effective when doing hypertrophy. A traditional split might look like this. Day 1) Chest and triceps, Day 2) Back and biceps, Day 3) Legs and shoulders. However even something like a couple of repeating upper body and lower body days will work as well done 4 days a week.

4) For the love of dogs and cats and anything you consider awesome please don’t train until failure with this kind of training. It’ll lead to injury and you need your body to be able to recover after so it can properly repair itself.

5) If you can’t decide or have trouble figuring out how much you should lift 70% of your 1 rep max is the sweet spot for hypertrophy.

6) Train on multiple angles and try to use multi joint movements when possible. Using multiple angles decreases the risk of injury and with a bunch of exercises to choose from helps keep things interesting. Also using multi joint movements like deadlifts and squats helps you train multiple muscles faster which can help decrease the amount of time you spend in the gym.

7) Finally and one of the most important things to keep in mind is the tempo or speed which you do the exercises. Going through them fast can be tempting if you’re short on time or if you’re trying to lift a heavy weight and cheat (please don’t do this) but it can mess up your form and cause future problems. Time under tension is what you are looking for with this style of training. Give something like 3 seconds to contract the weight, 1 second to hold it, and 3 seconds to extend the weight.

 

Actually I think this is the most important tip when doing this. Have fun, if you do the same thing month after month you’re going to get bored and you won’t see results. Overall the better you can work out the more time you can spend with friends and family doing the things that matter most to you.

Until next time

Kelson

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