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Saturday, June 20, 2015

Weekend Workout: Mass Attack

Based on your training goal, you will need to design your workout accordingly as different workouts will stress the body in different ways ultimately eliciting different training adaptions.  For example, if your goal is to maximize muscle growth you will generally need to use a greater total training volume in order to:

1. Maximize time under tension and the mechanical load placed upon the muscles.
2. Induce a high amount of metabolic stress.
3. Increase blood flow.
4. Induce a moderate amount of muscle damage.

There is obviously more to it than this but these are some of the proposed mechanism as to why muscles grow and in particular why high-volume / hypertrophy training has been shown to be so successful. With that being said check out the workout below that could be a part of an upper/lower body training split to maximize muscle growth:


When choosing a weight, select a weight that allows you to complete the desired repetition goal and maybe one or two more if you had to (i.e. not quite to failure). Also go with 90-120 seconds of rest in-between sets to increase metabolic stress (aka not fully recovered meaning it won't feel very good).

Enjoy and remember to eat enough protein to promote increases in protein synthesis and muscle mass!

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