In the first article in this series, we discussed the rules for fat loss and what you need to do to build an effective program.
Today we’re going to be switching gears and talking about hypertrophy, and the rules for creating effecting muscle-building training plans.
Rule #1: Eat, Eat, EAT
If you wanna grow, you gotta eat. There’s no way around it. Everyone trying to build muscle always claims they eat everything under the sun, but if you’re not getting bigger, you’re not eating enough. Plain and simple.
Figure out how many calories you need to eat to build muscle and start tracking your intake; prioritizing protein and carbs. Protein contains amino acids, which are essential for muscle growth. Carbs help provide fuel for your workouts. If you’re too tired or exhausted to complete your workout, you’ll have a tough time packing on mass.
Rule #2: Don’t Ignore Strength…
Much like fat loss, strength training should be a big focus of any hypertrophy program. One of the best ways to get bigger is to get stronger. The more weight you can move, the more stress you place on your muscles, and the more they’ll grow. Don’t ignore the 6 rep or less range as that’s where strength is built.
Rule #3: …But Don’t Ignore Other Rep Ranges Either
While a solid foundation of strength is good for building size, strength training alone isn’t the best method. In order to maximize hypertrophy you need to train in a variety of rep ranges.
According to muscle-building expert Brad Schoenfeld, “There is good evidence that using lighter weights can have a synergistic effect on hypertrophy. This seems to be particularly important for targeting the Type I muscle fibers, which are endurance-oriented and thus need a greater time under tension to respond.”
So in order to create the best muscle-building environment, you need to target the muscles in many different ways. This includes heavy loads less than 6 reps, moderate loads in the 6-12 rep range, and lighter loads of more than 12 reps.
Rule #4: Volume and Intensity
Volume and intensity are going to be the biggest factors that drive progress when it comes to training. If your volume isn’t high enough, or you’re not training with enough intensity, you aren’t going to grow much.
Volume is defined as the weight x # of sets x # of reps you do for a given muscle group. In order to make progress, you need to periodize your program so your volume is gradually increasing over time. This can mean increasing the weight while sets/reps remain constant, or keeping the weight the same while sets/reps increase.
Intensity is also a huge driver of progress. Intensity refers to everything from how long you rest between sets, to how fast you perform each lift. In order to maximize intensity, rest only as long as you need to feel ready for your next set, and perform each rep with as much speed and force as you can while maintaining good form.
Rule #5: Recover
When it comes to building muscle, what you do out of the gym is nearly as important as what you do in the gym.
While you want to continue to progress your training program and increase your volume, you can’t continue to do that forever without a break. By periodically utilizing “de-load” weeks, you give your body a break from intense training, and allow your joints and muscles to recover.
During an intense training program, de-loads should be used every 6-8 weeks in order to allow your body a little time to recover. Keep your training program the same, but cut your volume in half. The easiest way to do this would be to keep your sets and reps the same but reduce the weight by 50%.
While de-loads are great for the occasional break and recovery, something you do every day is even more important; not only to help you recover, but to grow as well.
Training and nutrition are very important parts of the muscle-building process, but sleep isn’t far behind. When you’re sleeping is also when your body is recovering. Not only that, but it’s also the time when it releases most of the necessary hormones needed for muscle growth.
Growth hormone, insulin-like growth factor-1, and testosterone are all released while you sleep, and all play a role in building muscle. Don’t underestimate the importance of a good nights sleep.
Bonus Rule #6: Creatine
I don’t recommend supplements often, but if you’re lifting weights you should be taking creatine.
Creatine is one of the most studied and well-documented supplements on the market. It’s not a steroid and is 100% safe to take. Creatine works by providing the body with energy when it needs it fast, like the first few reps of a lift. It also works to increase energy levels, and helps improve recovery.
That does it for the five six rules of muscle-building programs. Stay tuned for Part Three of this series where we discuss rules for strength training programs.
Have a question about your hypertrophy program? Reach out and let’s talk.