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Hypertrophy

Fitness Articles
๐‡๐ฒ๐ฉ๐ž๐ซ๐ญ๐ซ๐จ๐ฉ๐ก๐ฒ is the process of adding new tissue to our body and ๐Œ๐ฎ๐ฌ๐œ๐ฅ๐ž ๐‡๐ฒ๐ฉ๐ž๐ซ๐ญ๐ซ๐จ๐ฉ๐ก๐ฒ is the process of adding new muscle tissue.

Majority of the lifters have an intention to grow as much muscle as possible and get all the advantages which it provides. However, a lot of them just go to the gym and lift weights, doing a lot of hard sets for all the muscles without knowing how much they need to do. We have enough research now to quantify and do optimal number of sets per muscle to maximize hypertrophy. As per the below meta-analysis, an individual will be getting an optimal hypertrophy response with just around 20 hard sets per muscle per week. (hard sets are the sets with less than or equal to 3 reps in reserve). Ref: Schoenfeld BJ, Ogborn D, Krieger JW; โ€œDose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis.โ€; Jul 2019. https://www.ncbi.nlm.nih.gov/pubmed/27433992 ๐๐จ๐ญ๐ž : These recommendations are in general cases and this might change slightly between muscle groups and individuals. Content by : Bala Krishna Reddy
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