How to Build Muscle: Hypertrophy Explained
Learn how to build muscle. The most effective, science-based way. If you're interested in learning how to build muscle, you need to read this article. Because I’m bringing you exclusive insights from 7 of the world’s smartest hypertrophy scientists. Using their research, I’ll create a step-by-step blueprint that will serve as your ultimate muscle-building hack. How many exercises should you do? What are the best exercises for each muscle? How often should you change your exercises? To help answer these important questions is Dr. Mike Israetel. A brilliant professor with a PhD in Sports Physiology who clearly practices what he preaches. How Many Exercises Should You Do? Here's what Dr. Mike said. When it comes to how to build muscle, you don't need 18 exercises per session. So we wanna conserve some variation. What Exercises Should You Do? Now as for what specific exercises to do for each muscle, here’s Dr. Mike’s recommendations.
Pull-ups, rows, and deadlifts with strict technique. Flexion rows, where you let your back completely curl over and then you arch and extend your chest up super high at the top, are also a good idea as they give that extra juicy thickness that you just can't buy at the store. Because of the huge role stretch plays on hypertrophy, doing bicep curls from a stretched position of the biceps is a good idea. That'll include cable, baynesian curls, and behind-the-back incline dumbbell curls. For triceps, it'll be overhead movements as these really stretch, especially the long head.
Learn how to build muscle. The most effective, science-based way. If you're interested in learning how to build muscle, you need to read this article. Because I’m bringing you exclusive insights from 7 of the world’s smartest hypertrophy scientists. Using their research, I’ll create a step-by-step blueprint that will serve as your ultimate muscle-building hack. How many exercises should you do? What are the best exercises for each muscle? How often should you change your exercises? To help answer these important questions is Dr. Mike Israetel. A brilliant professor with a PhD in Sports Physiology who clearly practices what he preaches. How Many Exercises Should You Do? Here's what Dr. Mike said. When it comes to how to build muscle, you don't need 18 exercises per session. So we wanna conserve some variation. What Exercises Should You Do? Now as for what specific exercises to do for each muscle, here’s Dr. Mike’s recommendations.
Pull-ups, rows, and deadlifts with strict technique. Flexion rows, where you let your back completely curl over and then you arch and extend your chest up super high at the top, are also a good idea as they give that extra juicy thickness that you just can't buy at the store. Because of the huge role stretch plays on hypertrophy, doing bicep curls from a stretched position of the biceps is a good idea. That'll include cable, baynesian curls, and behind-the-back incline dumbbell curls. For triceps, it'll be overhead movements as these really stretch, especially the long head.
