There's a ton of information online about building muscle. Unfortunately, it's not uncommon for this information to conflict. For beginners, it can be simply confusing. Who should we trust?
Fortunately, we don't have to rely on anecdotes. There exist numerous scientific studies exploring how training with certain variables impacts muscle growth for a variety of demographics.
In this book, we explore over 130 studies to derive recommendations on how beginners of any demographic (men and women below and over the age of 50) can train optimally to build muscle.
More precisely, we explore the research with regards to
Which exercises optimally build muscle
What rep range best stimulates muscle growth
How many sets per muscle optimally build muscle
If rest intervals durations between sets matter for muscle growth
How many times per week should you train a muscle
Each chapter contains a few summary points at the end. At the end of it all, we detail a few example training templates beginners of any demographic could use.
Download Directly from Usenet. Sign up n
Author(s): Indrayan, Dhimant
Year: 2021
Language: English
Commentary: Training for Muscle Growth, Ultimate Evidence-Based Guide
Pages: 318
Tags: Training for Muscle Growth, Ultimate Evidence-Based Guide
Introduction
Chapter 1: Exercise Selection
1.1 Intro
1.2 Free Weights vs Machines vs Bodyweight
1.3 Compound vs Isolation Exercises
1.4 How to Select Compound Exercises
1.4.1 Horizontal Push
1.4.2 Horizontal Pull
1.4.3 Vertical Push
1.4.4 Vertical Pull
1.4.5 Knee Dominant Compound
1.4.6 Hip Dominant Compound
1.4.7 End of Detailing Exercises
1.5 How to Select Isolation Exercises
1.5.1 Isolating the Triceps
1.5.2 Isolating the Elbow Flexors
1.5.3 Isolating the Lateral Shoulder
1.5.4 Isolating the Rectus Femoris (Quadriceps)
1.5.5 Isolating the Hamstrings
1.5.6 Isolating the Calf Muscles
1.5.7 Isolation Exercise Summary
1.6 How Many Compound Exercises (Per Movement Pattern) And Isolation Exercises (Per Muscle) Should Y
1.7 Exercise Order
1.8 What About the Abs and Forearms?
1.8.1 Abdominals
1.8.2 Forearms
1.9 Chapter Summary
Chapter 2: Rep Ranges
2.1 Intro
2.2 Traditional Rep Range Continuum
2.3 Long-Term Research
2.4 Why Is the Actual Muscle Growth Rep Range So Wide?
2.5 How Heavy Is Too Heavy for Muscle Growth?
2.6 How Light Is Too Light for Muscle Growth?
2.7 Combine Different Rep Ranges for More Muscle Growth?
2.8 Do You Need to Train to Failure for Optimal Muscle Growth?
2.8.1 Data on Young Individuals
2.8.2 Data on Individuals Above 50
2.9 Fast Reps vs Slow Reps for Muscle Growth
2.10 Chapter Summary
Chapter 3: How Many Sets?
3.1 Intro
3.2 Low Sets vs Moderate Sets vs High Sets
3.3 How to Count Your Weekly Sets for a Muscle Group
3.4 Chapter Summary
Chapter 4: Rest Intervals
4.1 Intro
4.2 Rest Intervals with Compound Exercises
4.3 Rest Intervals With Isolation Exercises
4.4 Chapter Summary
