🏆4-Step Muscle Growth Training Checklist

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4-Step Training Checklist For Muscle Growth

First, are you training hard enough? Research shows that most beginner trainees keep 6 or more repetitions in reserve at the end of each set [1]. We need to train close to muscle failure to challenge your muscles for growth. So make sure you have no more than 1-2 repetitions in reserve at the end of each set.

Secondly, are you training with a good range of motion? There is increasing research showing that the stretched position of an exercise is where most of the muscle growth progress comes from [2]. So if you perform half-reps, you miss out on the benefits of fully stretching your muscles.

Thirdly, are you getting stronger in your workouts? Muscles grow when you impose increased demands on them over time [3]. Depending on how advanced you are in training, every 2-4 weeks, we want to see a noticeable improvement in your strength performance on the compound exercises.

4th and lastly, do you have good control over the exercises as you progressively overload your exercises? Lifting heavier weights is only more effective if your form stays consistent. So standardize your lifting technique and only increase the weight if you are able to maintain proper form.

📚Scientific References (PMID):
1. 29112055
2. 37559762
3. 36199287

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