Training for Maximum Muscle Growth

Progressive overload ensures that we continue to place more tension on our muscles over time. This forces our muscles to adapt by growing larger. Yet, heavier weights alone will not equal bigger muscles.

There are three primary mechanisms for growing muscle:

1. Mechanical tension:

Mechanical tension is the type of force that tries to stretch a material. During training, we can produce high levels of mechanical tension under both light and heavy loads (think of time under tension).

2. Metabolic stress

This is that burning sensation when targeting a muscle. Metabolic stress is an accumulation of metabolites (lactate and hydrogen ions). This burning or “pump” sensation occurs because the muscle is working more than relaxing, making it nearly impossible to clear out the metabolites.

3. Muscle damage

You know when you train and your soreness peaks on day two? That is muscular damage. When you train with resistance, your muscle is placed under stress, which causes micro-tears in the muscle fibres. The body will respond by repairing them, and making them larger.

If your goal is to maximize muscle growth: add variety, rotate lifts, and train with low, medium, and higher rep ranges. Reserve most of your physical and mental energy for getting stronger with your compound lifts, (squats, deadlifts, hip thrusts, bench press, overhead press, chins). After this work is done, then choose some isolating movements and aim for medium to high rep sets. Don’t be concerned about setting PR’s with these movements as we are simply fatiguing the muscle fibers.

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Article courtesy of Trainer Olivia