New research explains how to maximize muscle growth

How to maximize muscle growth? It seems that everyone has a different answer to this simple question as there are many variables. A recently published study tried to get to the bottom of how to maximize muscle growth.

The survey itself is quite long (30 pages). It is titled “Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Positioning Position from the IUSCA.” The article was written by Brad J. Schoenfeld, James P. Fisher, Jozo Grgio, Cody T. Haun, Eric R. Helms, Stuart M. Phillips, James Steele, and Andrew D. Vigotsky.

The main conclusions of the study were simplified in James Linker’s latest video on his YouTube channel called Shredded Sports Science.

“I can’t tell you exactly what to do,” he says, but you should use this as a guideline and then adjust it to fit your lifestyle and routine.

His video is divided into 8 parts:

  • Constructs of hypertrophy
  • Sarcoplasmic Hypertrophy
  • load
  • Volume
  • Frequency
  • Rest intervals
  • Exercise selection
  • Training to failure

Watch the video explaining how to maximize muscle growth according to the published research. Below are some of the points James Linker made on his YouTube channel.

Check out new research explaining how to maximize muscle growth

In short, to increase your muscle mass there are a few points you should know. It may not be groundbreaking news, but it’s backed up by science.

“As long as you have those underlying principles of overload, challenge, and consistency, you can be successful,” Linker says.

“There may be a practical benefit to prioritizing the use of moderate loads for most sets in a hypertrophy-focused training program,” the study states.

A moderate load in this case is generally understood as sets in the 8-12 reps. However, the research also says that preliminary evidence suggests it will also be beneficial for athletes to have a “combination of loading ranges.”

The newspaper also states that a dose of around 10 sets per muscle per week would be the minimum necessary and part of the answer to how to maximize muscle growth.

You may also see better results if you increase the number of sets for a given muscle group to 20% of your previous volume during a training cycle (usually about 4 weeks of training).

Source: Alora Griffiths on Unsplash

As a general rule, rest periods should be at least 2 minutes when performing multi-joint exercises, the newspaper explains.

The research also illustrates that: train to failure should be used “conservatively”, usually saved for the last set of a particular exercise. Also keep in mind that you may need more time to recover, which could mean that you work out less often at the gym.

Read more: The 5 x 5 Exercise Program to Build Muscle and Strength

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