How to FORCE Muscle Growth (7 ADVANCED METHODS)

If you want to get bigger, you’ve got to get stronger, period.

It’s no secret that progressive overload is the most important factor in any training program when the goal is to force your muscles to grow.

The problem becomes, however, that when I (or any other coach) say “you’ve got to get stronger”, most people assume that it means to lift heavier; it doesn’t.

What if I told you that progression (getting better) is not limited to adding 5 pounds to the bar? In fact, simply adding weight to the bar, works for beginners but they soon run into a plateau. When that happens and you feel as if you’re not progressing enough to grow, start focusing a bit more on other progression techniques.

Not only will this ensure that you’re getting better, but all of these strategies will help when it comes down to adding weight to the bar, later.

In this video, you will learn:
- The simplest method of progression, other than adding weight to the bar.
- The right balance of Volume and Intensity
- How much volume you should do
- The best training frequency for maximum gains
- How to increase training density
- Beyond Failure Training Techniques

All this and much more! If you're stuck in a plateau and want to force growth in your muscles, you NEED to watch this entire video.

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Citations:

The mechanisms of muscle hypertrophy and their application to resistance training.
http://www.lookgreatnaked.com/articles/mechanisms_of_muscle_hypertrophy.pdf

Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis.
https://www.ncbi.nlm.nih.gov/pubmed/27102172/

Comparison of 1 Day and 3 Days Per Week of Equal-Volume Resistance Training in Experienced Subjects
https://journals.lww.com/nsca-jscr/Abstract/2000/08000/Comparison_of_1_Day_and_3_Days_Per_Week_of.6.aspx

Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy.
https://www.ncbi.nlm.nih.gov/pubmed/25546444

Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis.
https://www.ncbi.nlm.nih.gov/pubmed/20300012

Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men.
https://www.ncbi.nlm.nih.gov/pubmed/25853914

Mechanism of work-induced hypertrophy of skeletal muscle.
https://www.ncbi.nlm.nih.gov/pubmed/128681

Видео How to FORCE Muscle Growth (7 ADVANCED METHODS) канала musclemonsters