Muscle Building Basics And The Science Behind Gaining Muscle (Explained in 3 stages)

Are you looking for answers about why you're not getting in shape faster? Look no further! Today we will take a look at the Muscle Building Basics And The Science Behind Gaining Muscle.

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00:00 Intro
00:16 Subscribe!
00:29 Beginner
03:00 Novice/Intermediate
05:38 Experienced
06:17 Effort
07:10 Volume
08:04 Intensity
08:34 Exercise Selection
09:09 Frequency
09:37 Advanced

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Volume:
Volume encompasses the totality of the amount of work you do and has always been customarily calculated using a simple formula. This formula is expressed as the number of sets you do multiplied by your number of reps and then your number of loads. As of 2015 however, many body building experts started denoting volume simply by the number of hard sets you do. One fact about volume is that while more volume leads to more growth, an inverted point is soon reached on the growth map beyond which further growth is not possible irrespective of the extra volumes added or done.

Intensity:
Intensity technically implies how heavy the weight is and is often mistaken for effort. The standard practice is to either lift heavy weights for low reps or light weights for high reps. To efficiently achieve muscle growth and maximize hypertrophy, you should take sets that are either exclusively high reps or low reps, or a combination of both, with the most important factor being that your sets are sufficiently close to failure. You should aim for reps within the range of 3 to 6 for heavy weight and 12-20 for lighter weights per set as they’ve been proven to greatly boost muscle growth especially if you get closer to muscular failure.

Exercise Selection:
It's important that you select exercises that allow for multi-joint and compound movements such as squats and presses. This enables you to amass a large amount of muscle mass within the shortest possible time and promotes a more efficient total body strength gain. Exercise selection is an art as much as it is a science and is one variable that cannot be overlooked. Single joint exercises are also just as crucial, especially when you're aiming to target smaller muscles like the biceps, abs, and the side and rear depths. There are no mandatory exercises for muscle growth. With time you'll figure out what works best for you, your body, and your overall fitness goals.

Frequency :
The myth with frequency is that you should only train each body part once a week but this claim is completely unfounded. The associated belief is that once you begin to train your body parts more than once a week, you're going to overtrain and make your muscles grow weak and melt away. While recent research has shown that frequency plays a very minor role in muscle growth, the unanimous recommendation seems to be training each body part separately at least twice a week.

Rest periods, Tempo, and Intensity Techniques:
Play a role in your muscle growth and need to be carefully implemented. Rest periods are important during workouts to allow for recovery. This is especially the case if you are lifting very heavy as you will want to rest anywhere from 1-3 minutes per set. If you goals are to lose weight then you should focus on lighter weights, higher reps and a short rest period between sets. It's also advisable to take at least two days off a week during which you don't engage in rigorous muscle building drills but can do light exercises or stretches just to keep in shape.

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