We all know what muscle hypertrophy is. But a lot of people don’t actually know how to create muscle hypertrophy.
By definition, muscle hypertrophy is an increase in the size of your muscles through the consistent progressive overload of weighted exercise.
Translation, when you lift weights, you gain muscle. It sounds a lot easier when it’s said like this. But the problem is it’s not that easy.
If only it were the simple fact of just picking up the weight and lifting and moving it. But again, it’s not. Fortunately for us….
yes, I said, fortunately, it is a little more complicated than that.
Not too complicated but just a smudge more. And that’s for the better.
Because if it were too easy everyone would become non-achievers and would expect everything to be easy. There are already enough people like that.
People who expect things to happen in a matter of hours, when it takes months and years.
But to get to the point, let’s just get into the real way of how to create muscle hypertrophy.
Your Form needs Some Tuning.
The first thing is, as I was saying above it’s not enough just to be able to move the weight. You must have the right form.
Your thinking yea yea Adam I know that already and my form is fine. Well, is it really?
Training over the last ten years, you know how many times I have come across someone and their form is half-assed or partially correct.
There are things, little significant tips you could be missing that could allow you to really help your form.
Things such as very slightly bending forward when doing a bicep curl, so you can get a slightly better contraction when bringing the weight to your chest.
Or how about pressing through the ball of your foot and the heel when doing a squat and making sure to imagine pressing through the floor with your feet when moving up and going down.
Things like this matter. Doing them once or twice doesn’t cut it either. You have to repeatedly apply them over and over, session in and session out.
This helps to really get you better at getting a good mind to muscle connection and activating your fibers.
This causes more muscle growth over time and will give you want you want which is thicker and more dense rounded muscles.
The Connection You Have with That Muscle.
How is your mind to muscle connection? When people say this doesn’t matter, I just shake my head. Of course, it matters.
You have to focus and get a grip on your mindset when working out. Feel that muscle or muscle engaging.
Our body is a massive living organism so you need to believe that we can have a better workout if we focus and try to connect with that body part were working out.
This is a big part when you are learning how to cultivate muscle hypertrophy.
If you are doing a row then stay seated in that row, pull down and back with your arms acting as leavers and the lats doing the pulling.
Squeeze those shoulder blades together while popping that chest outward and keeping those traps disengaged. And focus.
Focus on that muscle and squeeze your back together.
Mind to muscle connection matters and when you combine it with your form as discussed up above you can build yourself up for a good workout.
But combining these two methods together will have an even bigger impact on your results.
But what’s even better is that if you start to control your speed more than you have been while working out and create better results.
Your Speed Matters.
How fast you move, your tempo moving both ways of your exercise matter a lot. The more controlled you move, the more intensity you build in the area that is being worked.
Whether your tempo is 2-2 or 3-3 or 4-4 or whatever you want it to be, it needs to be controlled. Make sure your form is solid, then keep that focus on your muscle and start to perform the exercise with a slow tempo.
Star toff at 3-3 or 4-4 for about 4 to 5 reps.
Then continue the remaining reps to about 12 to 15 with a 2-2 tempo. But keep it honest and make sure you are contracting your muscle at its climax point.
Control the movement all the way through and squeeze the muscle. Your speed matters a lot so make sure you always opt in to keep it controlled.
As you can see, the way you perform will cause a big effect on how to create muscle hypertrophy.
Now, this of course will take time, months, and years as your body will keep growing and expanding.
But if you do these things right, I guarantee you your results would be way better then had you just kept working out the way you did.
You will maximize your results by working out this way so make sure you keep everything above locked in and run through each step.
Eventually, it becomes second nature to you, and you don’t even have to think about it.
And I promise you, if you perform it correctly, the pain and burn will be nothing like you have had before and it will constantly be there for every exercise session.
But what’s better is that the results will slowly build overtime and you will eventually become what you envisioned yourself to be.
Disclaimer: I am not a doctor nor a nutritionist. This is all from the experience I have gained through myself and through schooling I have taken from a health and fitness course. Through my videos, I share my personal and educational experience that I have acquired over the past years of training individuals through fitness and nutrition.
As always, I strive to help as much as I can by bringing you fitness education through means of all my social media platforms. My passion for fitness guides me to give people the help they need in whatever way I can. If you have been able to find the information I release helpful then I’m happy I was able to serve you.
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Action – Consistency - Growth