Muscle Hypertrophy Breakthrough for Experienced Trainees: 8 Focuses
Muscle hypertrophy, increasing the size or amount of our skeletal muscle tissue, is a key outcome from resistance training. More than aesthetics or impressive biceps, muscle hypertrophy drives health and performance benefits. In fact, low muscle mass is linked to an increased risk of several chronic diseases. Muscle hypertrophy is associated with reduced body fat, improved metabolic rate, lower blood pressure, improved blood lipid profile, glucose tolerance, and insulin sensitivity. We should strive to add muscle. As we become a veteran of strength training and have many years of strength training under our belt, adding additional muscle tissue becomes increasingly difficult. Stated otherwise, growth in lean muscle tissue starts to stagnate after years of strength training.
Here are eight focuses for adding muscle in experienced trainees. If you’ve been strength training for years, I encourage you to self-assess your commitment to these evidence-based muscle building best practices.
Strength train with supervision. A brand-new research study concluded that experienced trainees added more muscle (and strength) when they were supervised when compared to training alone.
Take each set to muscle failure (or VERY near muscle failure). Training to failure ensures that we are recruiting all of our available muscle fibers and this is the real stimulus for muscle growth. That means, at the end of the set, when you are the most uncomfortable, mentally stay in the fight, maintain perfect form, and strive to attempt another perfect rep.
Focus on eccentric work. Lowering the weight is more important than lifting the weight when it comes to increasing muscle.
Strength train twice per week. It’s not that twice per week is magical for muscle growth; instead, training twice per week all but ensures that each muscle group will receive enough overall volume (volume is often looked at as a combination of sets, reps, and weight, but it really involves the total time that your muscle is under tension).
Consume 0.7-1.0 gram of protein per pound of bodyweight. Every day. Aim to space this protein out over the course of the day.
Supplement creatine. Consider adding 5 grams of creatine daily to a smoothie, yogurt, or oatmeal.
Allow for 2 days of recovery between strength training workouts. If you train on Monday, your next workout should be Thursday or Friday.
Aim for 7-8 hours of sleep per night.
