A proper training technique is crucial in achieving optimal results regarding hypertrophic strength training. Training technique refers to the position of the torso and limbs during an exercise and affects the ability to apply a mechanical load to the desired target muscle. In addition, a proper training technique is essential for monitoring and...
The tempo of repetition is an essential variable in strength training, which refers to the duration of different phases during a single dynamic repetition. The repetition tempo determines the time of a single repetition. It can be expressed in a four-digit way, such as 1-0-2-0, where each digit represents the duration of a specific repetition...
You may have heard the common advice to push yourself to muscle failure if you want to maximize muscle hypertrophy. The distance to failure, or the estimated number of repetitions in a sequence before reaching momentary failure, can be measured using the repetitions in reserve (RIR) or A rating of perceived exertion (PRE) method. These methods can...
Range of motion (ROM) is an important factor when designing strength training programs. ROM refers to the degree of movement that occurs in a joint during an exercise. Different parts of a muscle group are activated at different joint angles. Some parts are more active at the beginning of the movement, and others are more active at the end. Thus,...
One of the key aspects of a successful exercise program for muscle growth is exercise variety. Exercise variety refers to the different exercises included in the program. It includes factors such as the type of equipment used, the number of joints involved, the plane of motion, and the angles of movement. Choosing the right exercises is crucial in...
Do you feel like you're not seeing the muscle growth you want from your strength training routine? One factor you may be overlooking is the recovery time between sets. Traditionally, 30-90 seconds of recovery time between sets have been recommended for muscle growth based on the belief that they induce greater increases in anabolic hormone levels....
Strength training has become a popular fitness regimen as people become more aware of its benefits, which include increased strength, improved bone density, and better overall health. Regarding strength training, load, and intensity are two important concepts.
Strength training exercises' volume is commonly calculated by multiplying sets and repetitions or sets, reps, and load. You can increase the volume by increasing sets, reps, load, or frequency. To increase muscle mass, it is recommended to perform 6-12 repetitions in a single movement. For beginners, it is suggested to perform 1-3 sets per...
Understanding the mechanisms behind this process can be incredibly motivating and inspiring if you're passionate about strength training and muscle growth. While getting caught up in the desire for a muscular physique is easy, knowing how your body responds to exercise can help you develop a more effective workout routine and set realistic goals.
