There are always a lot of factors that go into maximum muscle growth. Some of these we have nailed down with science; others are still fairly open to individual interpretation. However, some of them aren't, and if you tell people to accomplish the alternative of what science says as several other answers do, I will take the people's elbow of exercise down on that answer as soon as possible—first recovery times. No, one minute is not sufficient. Yes, you are certain to get better growth for three minutes. Yes, it has been studied. Yet, some individuals still push crazy short rest periods, because that's what steroids user do. So, three minutes rest periods are ideal! Everyone begins to use three full minutes!No. Stop timing your rest periods. I do not have and never will. It's stupid. This isn't cardio. Without a good effort, you're wasting your time. Take the Sean Kernan approach of"Quality>Quantity" with this one.getting back in a number of rushed sets isn't going to provide you with great results.
1. Get Stronger: Progressive overload can be your friend. Add weight at any opportunity you are able to, assuming you have good form. The principal stimulus for muscle growth is Tension...more tension=more muscle.
2. Protein: I would recommend it. It is suggested 1.6g/kg, or 75g/lb. Why? Because that's what the literature suggests.1g/lb is really a nice round number but isn't needed. That 1.6g/kg or75g/lb is sufficient to maximize muscle protein synthesis, provided its spread throughout the day, and is from quality sources.
3. Volume: When it comes to sets for muscle growth, don't expect the "one and done" approach to work for very long. Beginners could possibly get away with 1-3 sets per muscle group per workout, but past a couple of years of training, you'll need to do more. Simply how much more, well, I would recommend 5-10 working sets per muscle group per workout. Start on the reduced side of things, and increase over time. Getting stronger is more important, but for most people, the quantity continues to be crucial.
4. Calories: Getting protein isn't enough. Synthesizing protein is hard work and requires energy! Which means fat and carbs! You can build muscle in a caloric deficit, but when you aren't making gains, you'll ideally desire to be in at the very least a small surplus. That "recomping" can't carry on forever.it is a nice trick, but you could be able to accomplish better by upping your calories and concentrating on the fat loss....later.
5. Frequency: Once each week per muscle group isn't enough.prior to the bros get mad at me, I'm not saying that you can't make any progress once per week.im just saying that it'll be better and faster progress if you should be hitting muscle twice or thrice per week.whenever you workout your chest, as an example, you are only really stimulating things for 2-3 days, and possibly even less. The clear answer is straightforward an increased frequency of training. This might mean full-body workouts, or getting back in the gym more often. Pick your poison.
6. Exercise Selection: This really is critical!you can't just workout, you'll need to choose the right movements. Give attention to the basics .the compound movements. Squats, deadlifts, presses, pulls, bench pressings, rows, and their variations. When it doesn't use 2+ joints, it doesn't sound such as, for instance, just like a good time. That you do not need that many exercises, they just have to function as the right exercises for you.
7. Intensity: This is actually the percentage of one-rep max. Don't go overweight or too light. 60-80% of the one-rep max range is ideal. You're able to sometimes get into the 50-60% or 80-90%. Nevertheless, the "bang for your buck" of those sets goes down.
8.RPE: This can be the rating of perceived exertion. This is the way close you're pushing to failure. I would recommend 1-3 reps away from failure for most sets.4-5 reps away have value as well. More than five reps away from failure is really a warmup. Planning to failure is ok on some movements, but research indicates that it is less and less ideal for hypertrophy. In most cases, it's not particularly useful, and could be dangerous. Failing a squat sucks. Ditto on the bench.
9. Technique: Matter of time...whether it is compound or isolation, your technique is crucial for two reasons. First, you'll eventually get injured with poor technique; you're often just utilizing the wrong muscles. The bicep curl is really a bicep curl. Its not really a lower back curl. So don't use your lower back.
10. Sleep: Seldom talked about, but very important—seven hours minimum. Eight is better. It's not that you'll be gaining muscles when you're sleeping; it's that it's critical for proper hormonal balance. With a considerable, not enough sleep (sleep debt), you'll purchase it with zero muscle growth. I'm not dramatic, you certainly can do everything else right, but when you merely mess this last one up, game over.
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