How does one maximize muscle building in under an hour? Well, first you need to know what movements work best. Then, you need to know the rep and set count to focus on. With that information, you should then be able to have a good idea of the weight you should use.
Hypertrophy has been the subject of many discussions amongst fitness professionals. Theories are thrown around in how to achieve maximum hypertrophy when it comes to weight and reps. Does one go lighter in weight and more reps or lower in reps and more weight?
Before that is discussed, what is hypertrophy?
Hypertrophy is the enlargement of an organ or tissue from the increase in size of its cells and in that definition, we can begin to uncover what approach we should take.
One thing people should not do is live in a land of absolutes. Do not think that you should either go really heavy in weight and low reps to get big dense muscle, nor light weight and over 12-15 reps for bigger muscles and a pump. Hypertrophy also is accomplished not only by the rep/set scheme, but also the exercise performed.
When looking at the rep/set scheme, studies show that moderate to heavy weight (70% - 85% 1RM) with moderate rep ranges (12-15 reps) achieves hypertrophy the best. When it comes to the workout itself, finding muscle building movements are key.
The following is a great workout for maximum muscle hypertrophy in under an hour. Keeping in mind the weight is moderate to heavy (70% - 85% 1RM) and rep range is 12-15 with a set count of 2-4 sets per exercise.
- Warm up on treadmill for 5 minutes
- Barbell Squats
- Incline Bench Press
- Deadlifts (Barbell)
- Lat-Pull Downs
- Barbell Bicep Curls
- EZ Bar skull crushers
- Hanging cleans
This routine should be completed within an hour. Perform it 2 to 3 times a week. Understand the importance of proper nutrition as well. To get bigger you have to eat the part. These movements are great for building brand new muscle so do not cut yourself short by not eating properly.