Want to build muscle? Follow this principle...

Want to build muscle? Follow this principle...

In resistance training (weight training of all types), there are 3 basic principles:

Strength Training, Hypertrophy Training, and Endurance training.

For most people going to the gym to do weights, building lean muscle is the goal. In order to achieve this, one must adopt the middle principle there with the funny name - Hypertrophy Training.

Hypertrophy

hy·per·tro·phy

NOUN (pl) –phies

-          Enlargement of an organ or part resulting from an increase in the size of the cells.

To put this principle into effect we must consider the most common pattern of lifting weights – reps and sets! Today, the American College of Sports Medicine recommend the following
training load for muscular hypertrophy:

• 70% to 85% of 1RM (1 rep maximum – the most amount of weight you can lift ONCE only for a specific exercise) for 8 – 12* repetitions.

For training volume:

• For beginners and intermediates, either multiple or single-set re­sistance training programs of 1 – 3 sets can be performed initially (although single set programs may improve exercise tolerance/compliance).

*It is important to perform the correct repetition range in increments of 2, so performing 8 - 10 reps or 10 – 12 reps is advised.

Some key points and tips:

One must adopt this repetition and set principle for almost every exercise in your routine. As a general rule of thumb, a full body workout must include:

-          A Leg exercise – such as squats or deadlifts

-          A Push exercise – such as press ups or bench press

-          A Pull Exercise – such as lat pull downs or pull ups

-          A ‘Supplementary’ exercise – such as shoulders, biceps, triceps exercises

-          A Core exercise(s) - specific core exercise like plank or leg raises (avoid sit ups!)

So for each of those elements, one must perform 1 – 3 sets of 8 – 12 reps.

Progression (a periodised approach), falling under one of the 5 principles of training, is key to advancing and continually achieving results. Beginners to weight training should commence a program at the higher rep/fewer set range (as should be designed by a gym instructor upon joining a gym/health club)  so generally, a rep range of 12 – 15 in 1 set can be prescribed.

Progressing to fewer reps within the hypertrophy range (8 – 12), and more sets eventually will help to avoid plateauing and boredom. These progressive changes will be at their most effective after 6 – 8 weeks of any given program.

For a little more information, check out the About.com site on hypertrophy training at weighttraining.about.com

Now you have a basic understanding of how much and how many of each exercise should be done for building muscle. Any questions are welcome and as always, have fun and work hard!

Dom