How To FORCE Muscle Growth (5 Science-Based Methods)

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Jeremy Ethier

Jeremy Ethier

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06.10.2016
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Описание видео:

When it comes to how to grow muscle, you need to continuously challenge them with more than they’re used to. In other words: you need progressive overload. As simple as this sounds, most people’s training don’t accomplish progressive overload. Sure they’ll get a good pump and sweat out of their workouts but they aren’t actually doing much to signal their muscles to grow overtime. To understand the importance of progressive overload for hypertrophy, you should first know how muscles grow. So let’s say we just finished a workout. Immediately after, our muscles don’t actually get stronger. In fact, it’s not until after a few days of proper recovery that they adapt to the damage we put them through. Meaning? For consistent gains overtime, your workouts need to be designed such that they literally force your muscles to grow every single session. So, today, we’ll cover the 5 types of progressive overload you must know. Increasing the amount of weight lifted is the progressive overload method most people rely on. To apply it, it’s quite straightforward. Let’s say you can currently bench press 100lbs for 8 reps. Next week, you might try to increase the load and do 110lbs for 8 reps. That said, if you take our previous example of bench pressing 100lbs in week 1 and adding 10lbs of weight every week, at the end of the year theoretically you should be benching 620lbs. That’s impossible. This is where our next point comes in handy. When applied properly, adding more reps is another great way to incorporate progressive overload into your training to force your muscles to grow. As long as you’re continuing to push hard, you can keep the same weight and increase all the way up to 30 reps and still get the same growth compared to adding more weight. This is helpful if you only have limited equipment or a nagging injury and can’t increase the weight on your lifts. However for those who do have access to more weights, consider double progression. However, again this often only works for so long. What happens when you get stuck unable to add more weight or do more reps? The next method of progressive overload to stimulate hypertrophy has to do with how many sets you perform. However, while ee know doing at least 10 sets per muscle-group per week nearly doubles the amount of gains you would get from doing 5 sets per muscle group per week, there comes a point of diminishing returns when you get into the 20-30 set zone. A good rule of thumb is to increase volume no more than 10-20% per week. Then, once you get to the 20-30 set zone or just begin to feel quite fatigued, you can cycle back to the original program you started with. The next two types of progressive overload are ways you can continue forcing your muscles to grow while lifting the same weight and doing the same number of reps and sets every week. First: if we slow down our reps, we can increase the amount of time that tension is placed on the muscle to stimulate more growth. This is especially effective for exercises involving smaller, weaker muscle groups like lateral raises where adding just a little bit of weight disproportionately often increases the difficulty, or bodyweight exercises like push-ups and pull-ups where adding weight may not even be an option. However, you want to avoid going too slow as that can provide the opposite effect and start to hinder muscle growth rather than boost it. Note: it seems that we can slow down our reps up to about 6 seconds total. Oftentimes when people think they are challenging their muscles more by adding more weight to their lifts, they really just end up compromising their form in the process. Instead, realize that when it comes to how to grow muscle, if you do the same workout you did the week before, but you performed your exercises with better control, less momentum, and more activation of your target muscles, that is progression. Better form involves relying more on the target muscles and will result in growth even if all other variables remain the same. Now as for which of these 5 methods is best and will provide the most growth, the truth is, it depends. It depends on your level of experience, your equipment availability, and if there’s a certain type of plateau you’re stuck in. The best way to find out is to experiment with them and see what works best for you. But if you’re looking for a step by step program that takes care of all the guesswork for you and ensures that week by week you’re challenging your body in the right way to consistently build muscle and lose fat, just take our analysis quiz to find out which of our programs is best for you and your body below: 🤍builtwithscience.com/your-potential-realized/?utm_source=YouTube&utm_medium=Video&utm_campaign=5+Progressive+Overload+Techniques+To+FORCE+Muscle+Growth&utm_term=13%2F02%2F2022 Subscribe to my channel here: 🤍🤍youtube.com/jeremyethier/?sub_confirmation=1

Кадры из видео
How To FORCE Muscle Growth (5 Science-Based Methods)
How To FORCE Muscle Growth (5 Science-Based Methods)
How To FORCE Muscle Growth (5 Science-Based Methods)
How To FORCE Muscle Growth (5 Science-Based Methods)
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Комментарии пользователей:
Ben Pituch
2022-12-07 03:26:42

Another friendly tip vitamin T always helps

Perthshire Bear
2022-12-06 05:22:24

geK9GNKGRpo&t=7m39s 7:39 lolllll

Ultra Jam
2022-12-04 05:29:05

geK9GNKGRpo&t=7m44s 7:44 Ayo?

Naej Jean
2022-12-02 16:58:42

Bro still on 10kg

EGGSALAD50
2022-12-01 01:40:40

How often should I work out for maximum growth?

Rappa
2022-11-28 16:39:29

What if you're happy with your body? Is it okay to lift the same weight and reps or set repeatedly?

man of steel goodmanll.
2022-11-28 05:19:32

I do most of this as well I make I had to learn to allow myself to recovery by not doing too much and doing a lighter exercise so that my body mass would adapatively sustain efficiency, effectiveness and stronger groups so ar I'm doing pretty good by doing different sets and not over doing for too many days like I use too.Mostly I run a lot slowly increase cardio, full speed...I don't always do the same work out everyday other times I'd try to switch it up in all my reps I've had a few folks with my best tips too....I know to gain muckes you'd have to eat more often, but recover from your work outs by giving your self rest breaks so you don't feel tired,fatigued or over exserited too much.I over done it before 7 days a week like a dummy...I thought my muscles would grow more but I realized I was only damaging my growth process for my muscles to get bigger but stronger now I'm doing a lot better...my father's training he use to have gave me some perfect Ideas to improve my performance but build higher volume strength the right way without killing myself again. I over did luckily I optimized my reps more fullently thanks to the my dad's trainer I guess I just needed a little help in the long run.

Leon
2022-11-28 04:54:14

Actually the first YouTube video I've downloaded in years, thank you so much dude

Collin Alvis
2022-11-27 23:27:08

Nice

Lightning Bolt Studios
2022-11-27 01:14:33

Steroids.

Say Syke
2022-11-25 16:10:41

This guy is legit bs coming out with a new video title and pasting it on the same vids bro just stop spreading bullshit and go work out not that you yourself have big muscles like fuck

Crushing stuff
2022-11-23 20:23:56

Thanks 😊 👍

Zaid Ali Khan
2022-11-22 03:23:22

Hey great video my man thanks alot bruv

just a man
2022-11-22 01:57:25

Jeremy "The Photoshop" Ethier

Hosea Matavao
2022-11-18 17:22:01

Mathematics nice 👍👍

The Things That Happen At School YT
2022-11-18 04:47:58

The one where you go slower my dad told me about

Jay Maniacc
2022-11-18 01:30:30

John 3:16 for god so loved the world he gave his only begotten son that who shall ever believe in him shall not parish but have everlasting life Amen

STAR * LINE
2022-11-17 06:48:55

youtu.be/k0A7aDoFW6Y youtu.be/k0A7aDoFW6Y

icecone83
2022-11-16 20:22:22

Am i the only one that noticed geK9GNKGRpo&t=7m43s 7:43 LMAO

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