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9 ott 2023 · Discuss your own personal muscle goals and document your bodybuilding progress, including gains in size and strength and also get encouragement from others.
Dedicated to making a living archive of male muscle growth and muscular men in animation!
- Decide Your Target Number of Repetitions
- Choose The Right Amount of Weight
- Choose Your Exercises Well
- Structure Your Workout to Avoid Overtraining
The repetition continuum is a useful concept when designing training programs for muscle building. Stimulating muscle growth requires performing weight training exercises with an amount of weight that only allows you to perform 1–20 repetitions. In general, the repetition continuum states that weights you can only lift for a few repetitions tend to...
In all cases, the weight must be heavy enough that performing much more than 20 reps is impossible. The weight you choose to use should leave you at or near failure on your specified number of repetitions. For example, if you’re performing a set of 10 repetitions, by the tenth repetition, you should be unable or nearly unable to perform another rep...
As mentioned, muscle building is specific to the muscle being worked. For example, to build bigger biceps, you need to perform exercises that work the biceps. This could be an isolated bicep exercise, such as a bicep curl, or a compound movement that uses the biceps, such as a pullup. In terms of the best exercise type for muscle building, compound...
A good rule of thumb is to perform 3 sets of 3–5 compound movements, followed by 3 sets of 1–2 isolation movements per workout. Generally, you do your heaviest sets using compound movements and perform higher repetition ranges on your isolation movements. Assuming you’re performing three working sets per exercise, limit your total combined compound...
30 mar 2023 · This article aims to provide a detailed guide to male muscle growth, covering various aspects that are essential for achieving the desired results. It starts by delving into the science behind growing muscle mass, explaining the mechanisms that drive muscle fibers’ building and repair.
27 nov 2023 · Using multiple muscle groups allows you to lift more weight, says Samuel, a key stimulator of growth (more on that later). And it pushes you to use muscles together, just as you do in real life.
28 apr 2021 · Perform 2 to 3 sets of 6 to 12 reps 3 times a week with 60-second rest periods between sets. This creates the largest elevation in testosterone and growth hormone.
- 2 min
- Dr. Rachel Tavel, PT, DPT, CSCS
Learn how to build muscle with these 6 muscle building tips, from making a goal to building a plan, and how to use intensifiers to the importance of recovery!
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