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Tag: training for hypertrophy
Three Day Split Beginner Program for Mass
This structured three-day split provides an effective balance of compound lifts, isolation movements, and cardiovascular training. By consistently progressing in weight and focusing on proper nutrition and recovery, you’ll build a strong, aesthetic, and well-balanced physique. Read more
Five Practices to Build Mass and Unleash Your Inner Titan
Building muscle isn’t just about lifting heavy things; it’s a symphony of dedication, discipline, and strategic action. It’s about forging a physique that commands respect, a testament to your unwavering commitment. So, if you’re ready to transform from aspiring lifter to muscle-bound marvel, here are the top five things you absolutely must do to build… Read more
Maximizing Muscle Growth with Blood-Flow Restricted Training
Blood-flow restricted (BFR) training, also known as occlusion training, has emerged as a powerful tool for stimulating muscle hypertrophy, even with lighter loads. This technique involves partially restricting blood flow to the working muscles during exercise, creating a unique physiological environment that promotes muscle growth. This article will delve into the mechanics of BFR training,… Read more
How Bodybuilding Coaches Shape Training, Diet, and Supplementation
A recent study published in the Journal of Functional Morphology and Kinesiology (2023) sought to examine how bodybuilding coaches balance evidence-based approaches with practical experience. Read more
Training to Failure: What the Research Says About Strength and Hypertrophy
For decades, gym-goers and professional athletes alike have debated a critical question in resistance training: how close to failure should you train to maximize strength and muscle growth? A recent meta-analysis led by researchers from Florida Atlantic University, Deakin University, Auckland University of Technology, and Solent University seeks to provide clarity on this issue. Their… Read more
Maximizing Muscle Hypertrophy
A new narrative review mostly authored by folks at CUNY Lehman College, led by experts in exercise science, dissects the optimal training techniques for hypertrophy, focusing on key variables such as repetition tempo, range of motion (ROM), and exercise-specific kinematics. Read more
The Science Behind Muscle Hypertrophy
Anabolic Signals and Strength Training in Sports Medicine Research recap of M Behringer, Heinrich C, Franz A. Anabolic signals and muscle hypertrophy – Significance for strength training in sports medicine. Sports Orthopaedics and Traumatology. Published online February 8, 2025. doi:10.1016/j.orthtr.2025.01.002 Muscle hypertrophy—the increase in muscle mass and cross-sectional area—is a fundamental process for both athletic… Read more