Best Methods for Mass
There are tons of myths circulating the Internet and gyms regarding how to build muscle mass.
Don’t get caught up in them like I did and waste time with little gains.
Let’s look at the scientific data from numerous studies by athletic trainers and physical therapists.
This is the “Real Deal”.
How to Maximize Muscle Growth
- Specific exercises have nothing to do with muscle growth…it’s how you train that matters.
- 3 sets per session results in the best muscle gains. There is no data for more sets that 3. 1 and 2 sets resulted in less muscle gains.
- Rest time between sets should be between 1 minute and 5 minutes. Longer or shorter rest times result in less growth.
- All sets need to be done until 1 more rep is not possible but not necessarily to failure.
- Rep ranges of 3-12 are good for muscle mass as long as you go until 1 more rep is not possible.
- 1 set must be 10 reps. For each exercise, perform 1 set of 10 RM. For whatever reason this one set of 10 increases muscle growth more than not doing one.
- Progressive Overload – increase the weight each week by any amount.
- Try to push or pull the weight as fast as possible but not jerky or with poor form. Speed does have an effect on muscle growth.
- Training Frequency – more is better. 3 times per week for trained lifters is much better than 1 or 2. 4 or 5 is better for untrained lifters.
- Diet – eat a nutritious diet with an ample amount of calories. You can gain muscle in a deficit but it is not optimal. Carbs do optimize muscle growth. Keto diets are not optimal for muscle growth.
Here is the full article…The Best Way to Train for Size