Updated: Nov 15, 2019
Is your number one goal to improve your physique or size of your muscles? Training for muscle hypertrophy has become more and more popular throughout the years as people want to look and feel their best, or maybe just add on a few extra pounds of muscle mass prior to a big athletic event to improve performance. You may find that you are hitting a wall or not seeing the results you were expecting. This can be due to either a fault in the training program, your diet, or both. For the purpose of this post I will focus on your training program.
What does a hypertrophy training program entail? Training to improve the size of your muscles, first off, depends on the level of experience you have working out. Here is information regarding the evidence-based training program according to the National Strength and Conditioning Association:
o 1-3 sets of 8-12 reps o 67-80% of your 1RM o 30s-1.5 minute rest (Lose benefits after 2.5 minutes of rest)
Intermediate and Advanced o 3 or more sets of 6-12 o 67-85% of your 1RM o 30s-1.5 minute rest (Lose benefits after 2.5 minutes of rest) All hypertrophy training should be done in cycles of 2-4 weeks in duration to avoid plateaus.
During this phase your training should include: • Forced reps • Drop sets • Supersets • Compound sets • Heavy negatives
What does this mean to you? The greatest causes of not seeing the gains you’d like related to your training program is that your body is getting too much rest between sets (>2.5 minutes) which decreases the growth hormone and testosterone levels, as well as not performing the right exercises or right technique needed or a specific muscle group. If you're in Oakland or The Bay Area and find yourself needing that extra push to improve the size of your muscle and your performance don’t hesitate to talk with Dr Ben Bagge, owner of Pro+Kinetix, who is a movement specialist and certified strength and conditioning specialist about how he can help you see the results you want!
About the Author:
Dr. Ben Bagge, PT, DPT, CSCS is a Physical Therapist, Certified Strength & Conditioning Specialist, and USA Weightlifting Coach and owner of Pro+Kinetix. Ben specializes in helping active individuals in Oakland, Alameda, Berkeley, Walnut Creek, and San Francisco get back to exercising and working out pain free without having to take time off or relying on injections/pain medication.