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The 2 Key Requirements Of Any Effective Muscle-Building Program
(sadly most don't do these)
Let's dive in
(sadly most don't do these)
Let's dive in
Requirement #1: Progressive Overload
Progressive overload is an increase in an intensity metric overtime.
Keep in mind, muscle growth is IMPOSSIBLE without this taking place.
No progressive overload = no muscle growth
Progressive overload is an increase in an intensity metric overtime.
Keep in mind, muscle growth is IMPOSSIBLE without this taking place.
No progressive overload = no muscle growth
Here's an example of how it works:
Workout A: Bench Press for 3 sets of 10 at 135lbs
Workout B: Bench Press for 3 sets of 10 at 140lbs
*This is progressive overload taking place*
Workout A: Bench Press for 3 sets of 10 at 135lbs
Workout B: Bench Press for 3 sets of 10 at 140lbs
*This is progressive overload taking place*
Now there are a few ways you can increase intensity...
- increasing weight
- increasing volume (sets or reps)
- increasing time under tension
- improving form
The key here is you NEED to track your workouts.
- increasing weight
- increasing volume (sets or reps)
- increasing time under tension
- improving form
The key here is you NEED to track your workouts.
I don't know about you, but personally, I don't have a photographic memory.
So I track my
- exercises
- sets
- reps
- weight
You can do this on pen and paper or through our private app (wink, wink)
But really, track your workouts!
So I track my
- exercises
- sets
- reps
- weight
You can do this on pen and paper or through our private app (wink, wink)
But really, track your workouts!
Requirement #2: Fatigue Management
The muscle growth process involves muscle breakdown.
And the thing is, if your muscles don't have enough time or the proper nutrients, then they won't be able to grow.
So it's crucial that you take note of how your muscles are recovering.
The muscle growth process involves muscle breakdown.
And the thing is, if your muscles don't have enough time or the proper nutrients, then they won't be able to grow.
So it's crucial that you take note of how your muscles are recovering.
You can do this by judging 2 things
- training performance
- soreness
Training performance:
Are you able to hit personal records in every single workout?
Or at least match your last workout?
If so, your muscles are most likely recovering adequately.
- training performance
- soreness
Training performance:
Are you able to hit personal records in every single workout?
Or at least match your last workout?
If so, your muscles are most likely recovering adequately.
Soreness:
Are you sore going into your workouts? (in the specific muscle group that you training that day)
If so, your muscles may not be recovering adequately.
Are you sore going into your workouts? (in the specific muscle group that you training that day)
If so, your muscles may not be recovering adequately.
You should aim to:
- hit personal records in every single workout
- go into every workout feeling fresh
This is a great indicator that you are recovering properly.
- hit personal records in every single workout
- go into every workout feeling fresh
This is a great indicator that you are recovering properly.
There you have it!
The 2 Requirements Of Any Effective Muscle-Building Program
1) Progressive Overload
2) Fatigue Management
Now, go build some muscle!
The 2 Requirements Of Any Effective Muscle-Building Program
1) Progressive Overload
2) Fatigue Management
Now, go build some muscle!
