How to actually Build Muscle when you Work Out > 자유게시판

This story is from Manual, GQ’s flagship newsletter offering useful advice on style, Alpha Surge Male formula health, and more, four days a week. Sign up here to get it in your inbox. Whether you’ve been lifting for years or you’re just getting started, if your goal is to build muscle, you need to first understand that gaining size and gaining strength are two distinctly different things. Yes, lifting for muscle growth-or hypertrophy, to use the scientific term-will yield some strength gains along the way, and vice-versa, but the way you work out will primarily move you closer toward one goal or the other. So, what is the best workout routine for gaining muscle? Contrary to the well-calloused bro science of yore, it’s got nothing to do with four sets of 10, tempo reps, or even specific exercises. In fact, gaining muscle is not so much about what you do, but rather how you do it. Put another way, the same exercise could be used to either pack on muscle or increase strength, depending on your approach.

Consider the difference between bodybuilders and Alpha Surge Male testosterone support powerlifters-two groups that rely heavily on the bench press in their training. "A powerlifter is trying to lift as much weight as possible, whereas bodybuilders are trying to increase the size of their muscles." says Mathew Welch, MS, CSCS, ATC, USAW-1, an exercise physiologist at HSS. "The big take-home message here is that there's no magical exercise for hypertrophy," says Luke Carlson, founder and CEO of Discover Strength. Instead, what we do have is a handful of research-backed principles that you can use to optimize your existing workout for muscle growth. "The biggest scientific discovery in strength training of the last 15 years is that we sure don't need very much of it if you want to add muscle," says Carlson. Research shows us that muscle growth is driven by mechanical tension. Unlike time under tension-the amount of time a muscle spends under load, Alpha Surge Male vitality blend which actually does nothing for hypertrophy-mechanical tension kicks in the moment your reps begin to naturally slow down as you approach muscle failure.

"Effective reps are defined as the last five or so repetitions in a set that brings the muscle to failure, and these reps are believed to provide the most stimulus for hypertrophy due to the mechanical tension being experienced by the active fibers," says Welch. "The closer you get to failure, the more motor units and muscle fibers you recruit, and the greater chance you have to increase the size of your muscle," says Carlson. This means that the weight you lift is essentially irrelevant, as long as you push yourself towards muscle failure-useful knowledge for muscle growth supplement the next time you find yourself at a hotel gym with nothing more than a pair of 20-pound dumbbells. Critically, mechanical tension cannot be hacked by simply slowing down your reps. "That's actually not really going to be doing a whole lot for you," says Welch. "Effective reps are the ones that truly lead to muscle growth," says Stan Kravchenko, celebrity trainer and founder of OneFit.

That means there’s really no reason to slog through lengthy sets to make your muscles grow. "People aren’t really talking about this," he says. "It’s a new approach. "If you're doing 10 reps, the first four or five reps are not contributing to muscle hypertrophy; they're essentially a warm-up for Alpha Surge Male testosterone support what's coming later in the set," says Carlson. In fact, high rep schemes ultimately just create more fatigue, extending the time your body needs to recover between workouts-hence why we wouldn’t recommend relying on those lighter weights too often. The problem is that hitting muscle failure can be just as taxing on your system as unnecessarily long sets, potentially limiting how soon you’re able to get back in the gym, says Welch. "When you're training to failure, that is going to produce the most amount of hypertrophy, regardless of the exercise. The issue that you run into is that training to failure produces a lot of fatigue in the days following.