Hypertrophy is an important part of training for any athlete that cares about getting stronger, including powerlifters and other strength training sports. In a very basic sense, muscular hypertrophy is caused by microtrauma to the muscle fibers, or tiny tears.
Higher volume workouts tends to cause more microtrauma, leading to more growth in muscle size as the body overcompensates while repairing the torn muscles via protein synthesis.
The PRIME powerbuilding program is a 4 week training routine designed to increase the one rep max of the squat, bench press, deadlift and overhead press and build muscle mass. Tiger Shark is a 6 week bench press program for intermediate and advanced level lifters. It was created by Nik D niklas. As it only programs for the bench press, it is recommended that this is combined with a squat program and a deadlift program. Length of workout : About an hour Rest between sets : 1 minute for the first exercise, 45 seconds for everything else.
Here are some notes for that:. Another thing you may notice below is that your chest exercises are all performed on a flat bench. Length of workout : About 50 minutes Rest between sets : 45 seconds for chest exercises, 30 seconds for shoulders and triceps.
The flat bench press will work the middle and lower parts of your chest just fine. But the bulk of your chest development comes from incline movements. These are more concentrated ropes and single cables than the ones you did in the prior push workout. Warm-up sets are not listed in the push day workouts above but I do encourage you warm-up before jumping into your working sets.
The most simple way to warm-up is by doing light sets of your first exercise. You could also do a quick minute cardio session to get your blood flowing or some dynamic stretching. I often specify the percentage of one rep max you will need to use, or I will specify how much rest you can take. Advanced athletes will need this level of detail in order to keep progressing. You need to pay attention to your nutrition and and recovery.
I recommend you check out my ultimate nutrition guide where I break down calories, macros, and more. Next you should check out my nutrition calculator. It will give you a good starting point for your calories, and macro nutrient requirements to gain muscle mass. If you want to see exactly how much mass you can gain, then this calculator should help you predict that quite accurately.
You need to sleep hours a night, and you need to drink water. These two basics, combined with the nutrition guidance above, will give you everything you need to gain muscle. If you like functional programs and want to get our 3 free training guides, then click here to join the Tier Three Team. However, if you are doing the basics correctly you might check out this article on scientific recovery methods.
Similarly, there is some evidence that training with tights , and wearing them after training can enhance your recovery as well. There is nothing about them that is complicated. They just require you to execute them as well as you can, and take your nutrition and recovery seriously.
If you can do those things you will show progress. Now get out there and get training! In fact, without creating damage, there is no reason for your body to respond by building bigger and stronger muscles.
Once you have caused the necessary fiber trauma, it is vitally important to let your body repair it. By flooding the muscles with blood fiber saturation via high-rep training, you can bathe them with nutrients, oxygen, hormones, amino acids, antioxidants, and more. This will facilitate the recovery process before you even leave the gym. Tempo refers to the speed at which one completes the various contractions within each repetition.
Check the tempo for each move in fine print next to each exercise. After three straight weeks on this program, take one week to train with lighter weights in the range of 12 to 15 reps to allow for active recovery.
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