Build Muscle Faster According To Science (Steroid Free)

Build muscle faster according to science(steroid-free)

Today we’re going to talk about the fastest way to build muscle according to the latest science and research.

To do this, we’re going to look at a position paper released in 2021 by a group of leading hypertrophy researchers. They provide evidence-based guidelines that help us design our programs.

Two people that you may know of that were involved in this paper are Brad Schoenfeld and Eric Helms.

Let’s take a look and see how to design our programs.

First, we’re going to look at training frequency. How many days of the week do you have available to train?

Training frequency and volume are very closely related. They’ve found that increased training frequency does not build more muscle unless it increases training volume.

Most studies look at volume as the number of sets done and in those terms. We need to be doing at least 10 sets per muscle group per week as a minimum. The upper end is less clear, with some studies showing 20 sets as a peak and others showing good results above this.

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Because of this, the experts don’t make an upper-end recommendation, but from my standpoint, 20 sets make sense as long as you can recover from this level of volume.

We only have so much time to workout, so one of the ways we can manage volume is to prioritize the volume on our slower-growing muscle groups and use less volume on the groups that are responding well to training.

They suggest periodizing volume starting at the lower end and slowly building up to a peak, with a brief overreaching phase. Where you push yourself just beyond what you can fully recover from, then take a break with active recovery to allow for super-compensation, giving you an increased level of muscle size.

To tie this back to Frequency, They recommend limiting per session training to 10 sets for a muscle. Any greater volume should be done on a different day.

If there’s anything in this video you’d like me to go over in greater detail, let me know in the comments, and I’ll make it happen.

We’ll talk about load next because if you’re not using a heavy enough weight and training close to failure, it doesn’t matter how much volume you do. You’re not going to build muscle.

Load is often defined as a percentage of one-rep max or a specific repetition goal like a 10 rep max.

Muscle can be built with a wide variety of loads and rep ranges.

The researchers state it’s advantageous to train with various loads and repetitions. Still, from a practical standpoint, it makes sense to spend the most time in a moderate range between 6 to 12 reps as it’s more time-efficient than high rep training and easier on the body than working with heavy low repetitions.

For how close to failure we should train the researchers call this set endpoint. And the more experienced lifter you are, the more critical it is to train close to failure, even bringing some sets to muscular failure.

For exercise selection, much of it is in agreement with a video I did recently on “how many different exercises should we do per muscle group.”

A couple of notable things they mentioned is while we should vary our exercises, we should keep the ones with more complex movement patterns like squat, bench, and bent over rows constant in our programs and swap out less complex exercises like single joint and isolation movements to provide variety.

They also recommend working the muscle using exercises that put them in the stretched position.

Another thing I’m doing more of is supersets, partial repetitions, and to a lesser extent, drop-sets and rest pauses.

While these techniques didn’t bring about better results than traditional training, they present a more time-efficient approach to increasing muscle hypertrophy and build the same amount of muscle in less time per training session as long as overall volume is the same.

https://journal.iusca.org/index.php/Journal/article/view/81/140