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How To FORCE Muscle Growth (5 Science-Based Methods)

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Rating: 4.5; Vote: 2

When it comes to how to grow muscle, you need to continuously challenge them with more than they re used to. In other words: you need progressive overload. As simple as this sounds, most people s training don t accomplish progressive overload. Sure they ll get a good pump and sweat out of their workouts but they aren t actually doing much to signal their muscles to grow overtime. To understand the importance of progressive overload for hypertrophy, you should first know how muscles grow. So let s say we just finished a workout. Immediately after, our muscles don t actually get stronger. In fact, it s not until after a few days of proper recovery that they adapt to the damage we put them through. Meaning? For consistent gains overtime, your workouts need to be designed such that they literally force your muscles to grow every single session. So, today, we ll cover the 5 types of progressive overload you must know. Increasing the amount of weight lifted is the progressive overload method most people rely on. To apply it, it s quite straightforward. Let s say you can currently bench press 100lbs for 8 reps. Next week, you might try to increase the load and do 110lbs for 8 reps. That said, if you take our previous example of bench pressing 100lbs in week 1 and adding 10lbs of weight every week, at the end of the year theoretically you should be benching 620lbs. That s impossible. This is where our next point comes in handy. When applied properly, adding more reps is another great way to incorporate progressive overload into your training to force your muscles to grow. As long as you re continuing to push hard, you can keep the same weight and increase all the way up to 30 reps and still get the same growth compared to adding more weight. This is helpful if you only have limited equipment or a nagging injury and can t increase the weight on your lifts. However for those who do have access to more weights, consider double progression. However, again this often only works for so long. What happens when you get stuck unable to add more weight or do more reps? The next method of progressive overload to stimulate hypertrophy has to do with how many sets you perform. However, while ee know doing at least 10 sets per muscle-group per week nearly doubles the amount of gains you would get from doing 5 sets per muscle group per week, there comes a point of diminishing returns when you get into the 20-30 set zone. A good rule of thumb is to increase volume no more than 10-20% per week. Then, once you get to the 20-30 set zone or just begin to feel quite fatigued, you can cycle back to the original program you started with. The next two types of progressive overload are ways you can continue forcing your muscles to grow while lifting the same weight and doing the same number of reps and sets every week. First: if we slow down our reps, we can increase the amount of time that tension is placed on the muscle to stimulate more growth. This is especially effective for exercises involving smaller, weaker muscle groups like lateral raises where adding just a little bit of weight disproportionately often increases the difficulty, or bodyweight exercises like push-ups and pull-ups where adding weight may not even be an option. However, you want to avoid going too slow as that can provide the opposite effect and start to hinder muscle growth rather than boost it. Note: it seems that we can slow down our reps up to about 6 seconds total. Oftentimes when people think they are challenging their muscles more by adding more weight to their lifts, they really just end up compromising their form in the process. Instead, realize that when it comes to how to grow muscle, if you do the same workout you did the week before, but you performed your exercises with better control, less momentum, and more activation of your target muscles, that is progression. Better form involves relying more on the target muscles and will result in growth even if all other variables remain the same. Now as for which of these 5 methods is best and will provide the most growth, the truth is, it depends. It depends on your level of experience, your equipment availability, and if there s a certain type of plateau you re stuck in. The best way to find out is to experiment with them and see what works best for you. But if you re looking for a step by step program that takes care of all the guesswork for you and ensures that week by week you re challenging your body in the right way to consistently build muscle and lose fat, just take our analysis quiz to find out which of our programs is best for you and your body below
Date: 2022-02-14

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Comments and reviews: 9

FitLabb
Generally agree with the methodologies here & overall a decent base of info presented, though some of the examples are missing some key details or nuanced explanations. For example, having someone go from 10 sets to 25+ sets per muscle group over a few weeks is not an appropriate progression to follow, though I agree that increasing the sets (volume) can certainly be an effective tool to use at a more appropriate rate (generally 8-15 sets per muscle group per week for beginners depending on various factors, & no more than 15-20 sets per muscle group per week for more advanced lifters.
Tempo is another one that I agree somewhat slower & controlled form is best, & performing even slower eccentric movements under more challenging loads are a great method to use to further overload your muscles. The caveat is that it requires you re not just going slower using a load that doesn t challenge you more rather you should be using a heavier load for those slow eccentric movements as our muscles are stronger in the eccentric movement & will generally benefit far more from doing slow negative movements under higher loads.
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stevo1354
Ive had similar progress to the first dude similar time frame. And what I did was just keep pushing till failure if my body wanted me to progress I would. You're body and workouts aren't as linear as progressively overloading a certain amount each time. We aren't robots, theres so many factors into workouts such as maybe you're not feeling great on the day or you're stressed. (those are just a couple of variables out of our control, there is so many more) unless you want to be a competitive bodybuilder imo you don't need to microtrack just generally track.
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WookiesYaUncle
I need studied on as I believe I have some of worst genetics known to man lol. For some lifts, for example zero strength gains liftin same weight barbel for curls can do same reps near every time. It's remarkable, as I think if can do 10 reps I'll up weight but no between 6-9 every time. Feels just as hard/heavy as when near first tried around 3 yrs ago, makes zero sense
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Ryan
What about tendons? A personal trainer I used to work with said his program took a couple weeks to get back up to the absolute max workout again. Because tendons take much longer than muscle tissue to heal. Meaning that that way you would progress a little quicker with everything healed for a great muscle building foundation.
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Arham
Hey Jeremy. What would you recommend for someone who is skinny fat but is looking to improve their fitness and build some muscle too. I m a bit underweight for my height so I m not sure if I should cut to lose body fat as I ll lose more weight. Pls help. Loved the vid btw.
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Jeff
I just want to say I feel like like you were experimenting with different energy in your videos and I think this is perfect. This video was very informative with no over the top excess hype with upbeat music that makes you hard to hear.
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Muhammad
I have been working with proper form and the weight keep getting lighter to me as I keep lifting but I don't see any muscle growth. I rest twice a week and I'm skinny as a skeleton but very strong. Any advice or tip
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Ernest
I have a question. If i start extreme fat loss and lose muscles too in the progress.
Do I have to work hard again to gain those back or Muscle memory will do the job?
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hong
Yes but remember, progress is the result of growth, not necessarily what causes it. Optimize you lifestyle to perform the best each workout is important too.
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