Ok, this is for all the dudes out there who really want to put on some fast mass. Most guys think that the heavier they lift, the bigger they grow. This is not true. While lifting heavy will make you strong, it is not the best way to put on size. This brings me to my word of the day, Hypertrophy.
Hypertrophy - The enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
I know your thinking, what does this mean. Well, in other words it means that muscles will enlarge when more tension is put on them, not weight. When the average guy hits the gym trying to put on some size, they usually will do 3 sets of 8-12 reps for each exercise, increasing the weight each set and resting between 45-90 seconds. By resting for this amount of time, the muscle has time to de-contract and loose some of the tension that was placed on it. This is a great method if your are trying to get stronger because you will need that rest time for your muscle to recover in order to increase the weight for your next set. But to enlarge the muscle, one should be lifting a moderate weight and resting about 10 seconds between each set. In some cases, you may even want to decrease the weight for each set. By resting for such a short amount of time, your muscle never fully recovers from the last set creating even more tension. As stated above, the higher volume of tension, the larger the growth.
So if your wanting to put on some size this winter, do it right and train with the hypertrophy method. You will love the results.
*If anyone has a question about hypertrophy please feel free to email me at hanleyben@live.com.
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