How To Build Muscle Mass: 7 Critical Keys

Volume

Volume equals total reps, sets, and load in a given training session. High-volume multiple-set programs are shown to be superior over single-set routines to increase muscle mass. While the exact mechanism isn’t known, greater hormonal responses (acute testosterone and growth hormone elevation) occur with higher-volume multiple-set protocols compared to lower-volume protocols. For hypertrophy, more does appear to be better, and the higher-volume work more effectively spikes hormone responses. Gradually increase your volume over time in a methodical way. Your plan should also include shorter deloading periods to avoid overtraining.shoulder-press-min

Multiple-set protocols (3-4 sets per exercise) have been shown to be most effective in muscle-building compared to single-set protocols. For hypertrophy, follow a higher-volume approach.

Exercise Selection

Both multi-joint and single-joint exercises are useful for building muscle, but multi-joint movements are superior in this regard. Multi-joint exercises are the ones in which more than a single pair of joints are working during a given exercise. For instance, when bench pressing, the shoulder and elbow joints—and the muscles that attach to them—come into play.Exercising-Biceps-23

There’s no question that multi-joint exercises recruit a greater degree of muscle mass, stimulate a greater hormonal response from training, and stimulate the nervous system to a greater extent than single-joint moves do. Including both types of movements is important to maximally develop the target muscle. Varying exercises allows you to stimulate more muscle fiber recruitment, essentially working the muscle from different positions, planes and angles.

Both single-joint and multi-joint exercises have important roles in physique development, though the more demanding multi-joint moves arguably should play a larger role, especially early in your workout, when energy levels are higher. Ultimately, exercise selection should be varied to more fully develop the target muscle.

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