✅ THE BEST METHODS AND WORKOUTS FOR HYPERTROPHY AND TO GAIN MUSCLE FAST 💪🏽

✅ THE BEST METHODS AND WORKOUTS FOR HYPERTROPHY AND TO GAIN MUSCLE FAST 💪🏽

Want to know the best workouts and methods for hypertrophy? In this video, we reveal some workouts that will help you a lot in gaining muscle mass and evolve a lot in muscle hypertrophy.

Are you looking for the best workouts for hypertrophy?

Do you want to gain muscle mass but feel a tremendous difficulty to gain muscle fast? Calm down, this is quite common. The genetic tendency of each person to gain muscle mass can vary a lot.

Some people gain easily, but others may believe that they are stuck at the same weight for a long time, even though they go to the gym regularly. If you are one of these people, rest assured, ok? We have selected the 5 best workouts for hypertrophy and to gain muscles fast.

And remember: consult a doctor before practicing any physical activity.

Hypertrophy is simply the gain of muscle mass, which models and designs the body. Those who really dedicate themselves get stronger and draw attention anywhere. However, to achieve hypertrophy, you need to follow a regular routine and have discipline. There is no point in wanting to gain muscles fast if you don't train the right way and, even more important: eat the right way.

We have already done a complete article with feeding tips that will help you gain muscles fast, you can access it by clicking on the video card.

If you want to have a defined body and achieve your goals, you will need to practice the right exercises. Check out the 5 main workouts for hypertrophy that boost muscle mass gain:

And it's worth remembering: consult a doctor before practicing any physical activity.

The first workout is the 5-by-5 Strinlifts

This workout was developed by Reg Park in the 1960s and, for those who don't know, he was Arnold Schwarzenegger's mentor. In short, it consists of 5 exercises, divided into workout A and B. You should do the workouts 3 times a week, with a minimum interval of 1 day, interspersed between workouts A and B.

Workout A: Squat, bench press, and bent-over.
Workout B: Squat, barbell development, and deadlift.

You should do 5 sets with 5 repetitions each. The main goal is to increase weight with each new workout. The goal is not fatigue or muscle swelling, but this progressive increase in weight with each new workout.

Another important tip is: follow the described order of the exercises! They are fundamental for you to achieve results.

The second is the HST - Specific Training for Hypertrophy

This training was developed after many studies conducted in laboratories. The acronym in English is HST, which stands for hypertrophy-specific training. Here are some specifications to be followed:

Chronic stimulation is needed, so training must be done every 48 hours.
High loads must be used for training.
Make the load increase progressive, so that there is constant stimulus.

Strategic deconditioning. Take one-week breaks, or decrease the load. This way your body will have the same stimulus as before, without getting used to the progressive increase in load.
To perform the workout, compound exercises - which work a series of muscle groups - are recommended. You should decrease the sets every two weeks to achieve the load increase.
The workout should be a single workout and repeated every 3 weeks. You should do 1 or 2 sets of each exercise that works all the muscles of the body.

The third is HIIT, high-intensity interval training

HIIT is one of the best workouts for hypertrophy and to gain muscle fast. Although it looks easy, because it requires only 45 minutes and must be done twice a week, it is extremely intense because it demands maximum effort from your body, with low amounts of exercise. In general, a maximum of between 4 and 8 repetitions are done.

You should use the highest load you can bear, which will lead to total muscular exhaustion. Every week, you increase the power of the workout by increasing the load or the number of repetitions.

The maximum muscle demand will cause muscle production in the rest period. So just like in the previous workouts, it is important to replenish the nutrients in the correct way.

In this workout, many sets are performed, at 50% or 60% of full capacity. However, only one exercise is done per muscle group, and there are 10 sets of 10 repetitions for each group. This type of training should be done in cycles, lasting a maximum of 4 to 5 weeks. It is highly recommended for when the person trains regularly, but, even with all the effort, is not seeing any more results, that is, it breaks the so-called plateau effect, a defense of the body for survival, a reduction of the metabolism.

If the person cannot finish all the sets, the recommendation is to decrease the repetitions, but never the weight used. Breaks must be taken