This is a study.
Resistance training can increase muscle hypertrophy, but it can not enhance the strength of trained men.
The subjects exercised three times a week for seven times. Full-body exercise
Flat barbell bench press
Barbell military news
Wide control pull-down
Sit on the cable
Barbell squat
Robot leg pressure
Unilateral leg extension
One group does one group, the other group does three groups, and the other group does five groups.
All the settings failed.
Yes, the last group has to do 35 groups in each exercise until it fails. How is the income? Will these hundreds of weekly failures paralyze this poor gentleman?
At least they must have regressed, that is, overtraining!
The muscle mass in each part of the 5 groups increased the most.
So far.
It is important to remember that these people are trained in resistance, not beginners, so they can handle higher workload, but even so … this is a very clear indicator. If you want muscle growth ... do more.
This trend has not even slowed down. For four axes (lower left corner), it actually seems to be increasing.
I noticed that I gained a considerable profit by increasing the volume (no pun intended). It works every time. My favorite leg growth plan is Smolov.
Do 26 groups of squats 3-9 times a week, starting from 70-85% of the maximum, and gain weight every week.
Cruel? Yes, I just finished 7x5, and the highest repetition rate is 87%. In the next training, I hope that 10x3… will use my old 2 rep max. If I can do it, it will be interesting to practice setting 10 PR once.
Crazy times intensity = increase.
If you are interested in hypertrophy, you should be more afraid of doing too little rather than too much.
After you get it.
If you feel energetic, you are lazy. You reached the top.
In order to achieve the best hypertrophy training, you should occasionally feel a little tired/sour/tired/exhausted. If you feel good all the time, I can guarantee that you will get better results if you do at least a little more.
Naeem Sulaimano? Lu must take his bed to training at night because he is exhausted. Fortunately, he weighs 60 kilograms.
If he hadn't trained hard, he might have won more gold medals than the three Olympic gold medals he won.
You just need to control fatigue, use good skills and get enough sleep and calories.