OPTIMIZE TRAINING, EXERCISES, AND NUTRITION TO STIMULATE MAXIMAL MUSCLE GROWTH

Gains don't happen overnight. It takes your muscles time to respond and adapt to stimuli. Discover the resistance training program variables that will develop the strength gains and growth you or your client may be looking for. Over time, our bodies adapt to the stimuli we expose them to. Broadly, these stimuli can range from environmental to physiological, and even be psychological. The adaptations to these stimuli fall under the phenomenon of General Adaptation Syndrome. As Hans Selye proposed, we all respond and adapt to stressors placed on us in a predictable manner. Muscle building is no different.

If you've worked out hard, but often missed on ensuring proper recovery, you may have found yourself wondering why your results were marginal at best. Very often this is also the case with others who are finding it difficult to see results in building muscle. Looking at it through this lens, their bodies are not "adapting" the way they desire them to. In muscle building this desired adaptation is known as muscular hypertrophy.

A hypertrophy workout consists of exercises utilizing low to intermediate repetition ranges with progressive overload. An example of this is 3-5 sets of 6-12 repetitions, performing the barbell chest press at 75-85% of the one repetition maximum (1RM) with a rest period of 1-2 minutes. The combination of these acute variables provide the stimuli needed for muscular hypertrophy.

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