Do you know the top priorities for successful muscle growth? You are about to find out.
If you’re looking to build muscle and get stronger, what should you do? A couple of obvious things come to mind.
You need to be in a calorie surplus, eating more calories than you burn, to make sure you’re fueling your muscles enough to grow. You should also train hard, regularly, and get enough rest as well.
There are many ways to exercise, so what should be your priority? Before you try to think for yourself, listen to what Mike Israetel had to say.
Dr. Mike Israetel, PhD in Sports Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. You can’t go wrong when you hear him, so check out what he had to say about hypertrophy priorities below.
The top 3 priorities for successful muscle growth
While some of these may not give you the best outcome in the short term, they will certainly help you in the long run. Since consistency is a key factor in building muscle and transforming your body, these are the top 3 priorities for successful muscle growth.
- Quality of training
- Training structure
- Amount of training
Digging deeper, this is what Israel said about each of these things.
For quality of training, the most important thing is to get the correct technique. If you don’t know how to do bicep curls correctly, there’s a high chance that doing 3 sets of 12 isn’t enough for muscle growth since you’re not targeting the muscle properly.
Technique is the fundamental foundation of everything else.
Secondly, with the quality of the training still, you want to have the ability to have high relative effort. This means that with good technique you are able to push your muscles close to failure or failure.
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When it comes to training facilitythe order of the exercises within the muscle groups matters (bench presses or push-ups first), as does the order of the muscle groups within the session (chest first or back first) and the number and placement of the sessions during the week (when you repeat the same muscle group worked).
Once you understand these, you’ll have a great foundation for your workouts.
Finally, and only lastly, Israel believes it amount of training it is important for muscle growth. If you have great quality and structure, then you should consider the quantity of your training. How much weight are you lifting, how many reps and how many sets per muscle group, per workout, per week.
According to Israetel, after knowing the logical structure of a workout, which exercises come first, and how to separate and repeat workouts within a week, the amount of reps and sets becomes logical.
Remember, the solid foundation is having great quality, then structure, and finally quantity. The quality and structure can remain the same and the quantity is easy to change.
Watch the video below for a more in-depth explanation of the top 3 priorities for successful muscle growth.
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How much weight should you lift when training for muscle growth?
When training for muscle growth (hypertrophy), the weight lifted, often referred to as training load or intensity, is an important factor to consider. Here are some guidelines to help you determine how much you should lift:
Use a weight that challenges you: To promote muscle growth, it is important to use a weight that challenges your muscles. That means selecting a weight that allows you to complete your desired number of reps within the hypertrophy rep range (generally 8 to 12 reps) with proper form, while also feeling challenging near the end of each set.
Choose a weight that causes fatigue: The selected weight should cause fatigue in the target muscles by the end of each set. You should feel a sense of muscle burn or fatigue during the last few reps, indicating that the weight is suitably challenging.
Progressive overload: In order to continue building muscle, it is essential to gradually increase the demands on the muscles over time. This can be achieved through progressive overload, which involves a gradual increase in the weight lifted as the muscles adapt and get stronger. Try to progressively increase the weight as you become more comfortable within a certain weight range to continue stimulating muscle growth.
Form and technique: While it’s important to challenge yourself with heavier weights, it’s just as important to prioritize proper form and technique. Lifting weights that are too heavy and compromising your form can increase your risk of injury and reduce the effectiveness of the exercise. Focus on maintaining good form during each rep, even when using challenging weights.
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Individual capabilities: Appropriate weight will vary depending on individual ability, strength level, and experience. What may be heavy for one person may be light for another. It’s important to listen to your body and select the appropriate weights for your current fitness level.
Variation in training: Incorporating a variety of rep ranges and training modalities can be beneficial to overall muscle development. While rep range for hypertrophy (8-12 reps) is commonly associated with muscle growth, include both higher rep ranges (12-15+) and lower rep ranges (6-8) in your workout it can provide different stimuli and promote all-round muscle development.
Remember, finding the right weight is a trial and error process. Start with a weight that challenges you within the recommended repetition range and adjust as needed based on your individual ability and progress. Consulting with a fitness professional or personal trainer can also provide guidance and help you determine the appropriate weight selection for your specific goals and needs.
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