jordan.w0z
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How to signal hypertrophy:
hypertrophy is muscle growth and in order for muscle growth to happen their has to be two things taking place, a high degree of mechanical tension and a high degree of effort.mechanical tension is referring to, how slow the muscle is contracting meaning the longer and harder a rep is the more mechanical tension their is.This does not mean that you can curl a 1 pound dumbbell very slowly for maximum mechanical tension , because that is where a high degree of effort comes into play and obviously it would not be hard to curl a 1 pound dumbbell.
minimizing atrophy
atrophy is losing muscle.And when you are not gaining muscle your losing muscle their is no in between of maintaining muscle.Because of this it’s important to hit a muscle as often as possible so that you are not losing any.After you hit a muscle you will start to atrophy in around 36 to 48 hours.
nutrition
protein is going to be the only
Macronutrient that is needed for muscle growth and you eat 0.7 to 1 gram of protein per pound of body weight,0.8 being the sweet spot.but just because the other macronutrients aren’t needed for muscle growth does not discredit them.Fats are needed for hormone production and carbs are your bodies mane source of energy especially for vigorous activity,such as working out.Your fat intake should always be at least 0.3 grams per pound of body weight.Carbs should fill in the rest of the calories you are eating.You should prioritize slow digesting complex carb sources throughout the day but 1 gram of a fast digesting simple carbs for every kg of body weight before your workout.Something that should not be overlooked is your micronutrient intake as you should strive to hit all of the recommended daily intakes for each vitamin and mineral.To track all of your nutrients I will always recommend Cronometer as it tracks not only the macros but also all of the micronutrients.
Macronutrient that is needed for muscle growth and you eat 0.7 to 1 gram of protein per pound of body weight,0.8 being the sweet spot.but just because the other macronutrients aren’t needed for muscle growth does not discredit them.Fats are needed for hormone production and carbs are your bodies mane source of energy especially for vigorous activity,such as working out.Your fat intake should always be at least 0.3 grams per pound of body weight.Carbs should fill in the rest of the calories you are eating.You should prioritize slow digesting complex carb sources throughout the day but 1 gram of a fast digesting simple carbs for every kg of body weight before your workout.Something that should not be overlooked is your micronutrient intake as you should strive to hit all of the recommended daily intakes for each vitamin and mineral.To track all of your nutrients I will always recommend Cronometer as it tracks not only the macros but also all of the micronutrients.
Training
because we know that muscles begin to atrophy in 36 to 48 hours after given stimulus,we also know that frequency,the amount of times you hit a muscle weekly,is going to be king.And the training splits that allow us to train with high frequency while still being able to recover are upper lower,full body,anterior posterior,and torso limbs.
volume
training volume in the amount of sets we do and reps we do is going to be very important because with too many reps and sets it is going to be harder to recover.The sweet spot for sets weekly is going to be 3 to 8 sets weekly per muscle ,start low with the amount of sets and work your way up ,once you see a decline in progression and recovery you know that’s too much volume.With reps we know it is going to be the last 5 reps that are the stimulating ones so you should be trying to get as close to that as possible because of your doing more then that the reps are just going to be fatiguing.But if you find yourself struggling with form it’s ok to do more reps but any more then 10 reps is going to be not needed.
Dieting
dieting is not complicated , get to a healthy body fat, 10 to 20 percent and just stay there. Bulking is not needed at all as it will not make you put on more muscle just fat , as hypertrophy is stimulus dependent not energy dependent.
Exercise selection
when it comes to choosing an exercise you should allways try to choose something that is stable and single jointed. A stable movement is going to allow for more mur so there is going to be more muscle growth. And something that is single jointed is going to be better because you can give more stimulus to the muscle your trying to hit so for example a bench press will be encluding quite a bit of triceps and that means less stimulus to the chest.
BEST EXCERSIZE OPTIONS FOR EACH MUSCLE:
Upper chest: low to high fly
Mid to lower chest: pec Dec
Front delt: top half rom shoulder press
Side delt: lateral raise
Rear delt: reverse pec Dec
Lats: lat pulldown and sagittal row
Upper back: Kelso shrug/upper back row
Biceps: bicep curl
Tricep long head: tricep extension
Tricep medial and lateral head: jm press
Brachioradialis: top half reverse grip curl
Quads: leg extension and squat
Hamstring: hamstring curl and sldl
Calfs: straight leg calf raise
Adductor:adductor machine
Abs:ab crunch machine
Glutes: abductor machine and hip thrust
BEST EXCERSIZE OPTIONS FOR EACH MUSCLE:
Upper chest: low to high fly
Mid to lower chest: pec Dec
Front delt: top half rom shoulder press
Side delt: lateral raise
Rear delt: reverse pec Dec
Lats: lat pulldown and sagittal row
Upper back: Kelso shrug/upper back row
Biceps: bicep curl
Tricep long head: tricep extension
Tricep medial and lateral head: jm press
Brachioradialis: top half reverse grip curl
Quads: leg extension and squat
Hamstring: hamstring curl and sldl
Calfs: straight leg calf raise
Adductor:adductor machine
Abs:ab crunch machine
Glutes: abductor machine and hip thrust
consistency
consistency is absolutely key , it does not matter how much you know if you aren’t consistent. And because of that it’s really important you enjoy what you’re doing. So for example if you hate doing a chest fly but you love bench press just do the bench press , it’s not gonna be the biggest difference is gains and it’s actually gonna be fun. And I have found that caffeines is the key to be consistent I promise you , after you have pre workout it is going to be impossible for you to not workout.
Hopefully this thread was useful to you guys
