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author | Michael Hunteman <michael@huntm.net> | 2023-03-23 22:12:59 -0500 |
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committer | Michael Hunteman <michael@huntm.net> | 2023-03-23 22:12:59 -0500 |
commit | b117ac3f3f52d234adb6116e255bb90e32748b7b (patch) | |
tree | 970fefa26d3a6f8f02ebc607aed2903b7247ee57 /content/blog | |
parent | 2d5f981742fd4d7f6eaf2f12ead7c1d9dbb2bff2 (diff) |
hypertrophy-principles: fix formatting
Diffstat (limited to 'content/blog')
-rw-r--r-- | content/blog/hypertrophy-principles.md | 73 |
1 files changed, 46 insertions, 27 deletions
diff --git a/content/blog/hypertrophy-principles.md b/content/blog/hypertrophy-principles.md index d6739b9..c365fd0 100644 --- a/content/blog/hypertrophy-principles.md +++ b/content/blog/hypertrophy-principles.md @@ -24,6 +24,7 @@ How do you know you are growing muscle? The stimulus proxies listed below are signs that muscle growth will occur. Target muscle experiences: + - Tension - Burn - Pump @@ -43,6 +44,7 @@ exercises targeting more than 1 muscle. Most of your time in the gym should be spent performing primary movement patterns. Primary Movement Patterns: + - Horizontal Push (flat press) - Vertical Push (incline press) - Horizontal Pull (row) @@ -58,6 +60,7 @@ detail about when and how many secondary movement patterns you need in the volume section. Secondary Movement Patterns: + - Shoulder Adduction (chest flye) - Shoulder Abduction (rear delt flye) - Elbow Flexion (curl) @@ -78,6 +81,7 @@ factor preventing you from continuing. Remember that every repetition should look the same, so you can keep a log and continue to progress every week. Fundamentals: + - Full and standard range of motion - Controlled eccentric (negative) - Don't cheat (using non-target muscles or momentum) @@ -110,6 +114,7 @@ machine movements are best in the 10-25 rep range. ## Rest Check all 4 before beginning the next set: + 1. Target muscle can perform at least 5 reps 2. Cardio will not limit you 3. Nervous system will not limit you @@ -148,16 +153,19 @@ muscle group together to get the total volume for that session. Volume drives muscle growth but comes with fatigue. Maintenance Volume (MV): the least volume that maintains muscle size + - Gives muscles a break and allows them to recover completely - Useful for situations like vacations or injuries where sessions are shorter and less often Minimum Effective Volume (MEV): the least volume that grows muscle + - Gives a mild pump, fatigue, and soreness - Where you should start during the first week of a program Maximum Recoverable Volume (MRV): the most volume a muscle can recover from before training it again + - Can still match or beat your last performance - Where you should end during the last week of a program @@ -169,33 +177,43 @@ and drop to MV occasionally to resensitize your muscles to training *Note: these are weekly volumes in terms of sets per week and should be broken into 2-4 weekly sessions* -- Chest - - MEV: 8 - - MRV: 20-25 -- Triceps - - MEV: 6 - - MRV: 16-20 -- Side and Rear Delts - - MEV: 8 - - MRV: 25-30 -- Back - - MEV: 10 - - MRV: 20-25 -- Biceps - - MEV: 8 - - MRV: 20-25 -- Quadriceps - - MEV: 8 - - MRV: 18-22 -- Hamstrings - - MEV: 4 - - MRV: 12-16 -- Calves - - MEV: 8 - - MRV: 16-25 -- Abs - - MEV: 0-6 - - MRV: 25 +<dl> + <dt>Chest</dt> + <dd>MEV: 8</dd> + <dd>MRV: 20-25</dd> + + <dt>Triceps</dt> + <dd>MEV: 6</dd> + <dd>MRV: 16-20</dd> + + <dt>Side and Rear Delts</dt> + <dd>MEV: 8</dd> + <dd>MRV: 25-30</dd> + + <dt>Back</dt> + <dd>MEV: 10</dd> + <dd>MRV: 20-25</dd> + + <dt>Biceps</dt> + <dd>MEV: 8</dd> + <dd>MRV: 20-25</dd> + + <dt>Quadricep</dt> + <dd>MEV: 8</dd> + <dd>MRV: 18-22</dd> + + <dt>Hamstrings</dt> + <dd>MEV: 4</dd> + <dd>MRV: 12-16</dd> + + <dt>Calves</dt> + <dd>MEV: 8</dd> + <dd>MRV: 16-25</dd> + + <dt>Abs</dt> + <dd>MEV: 0-6</dd> + <dd>MRV: 25</dd> +</dl> Most programs use compound exercises that already involve the triceps, delts, and biceps. Triceps, delts, and biceps volumes take that into account and only @@ -209,6 +227,7 @@ get stimulated during other compound exercises. Their MEV is 0, like ab's. ## Periodization Time Periods: + - Set: 5-30 reps - Exercise: 1-5 sets - Session: 2-6 exercises (1-3 per muscle) |