Hypertrophy is the magic keyword when it comes to building muscle. We all know that resistance during the eccentric part of the movement causes micro-trauma in your muscles (small cracks) leading to more hypertrophy, aka muscle growth from overcompensation of the “injury” and thus more muscle mass.
The eccentric part (stretch) of the movement is neglected by many folks in the gym. It makes an exercise harder, witch results in less weight or less repetition. Because many, if not most of us, are too busy with ego lifting (“look how much I can bench”) we often want to reserve our energy for the concentric part. BIG MISTAKE!
Time under tension does not equal failure
The perfect stimulation is Time under tension. Slow and controlled movements. Unlike the powerlifter, you do not want to use the elasticity of the muscle. It’s not about maximizing strenth, its about those sweet gainz!!!
Absolute weight is less important
Remember that your muscles do not know what number is written on the side of the discs, but only experience the effort.
So if muscle growth is your goal, absolute weight is less important than the relative effort it requires.
Especially when you realize that moving more weight can largely be caused by the fact that your nerves drive your muscles more effectively and not because the muscles have become bigger. Unfortunately this is becoming increasingly difficult to preach.
Stop inflating your ego, and start using true muscle building techniques.
- Lots of reps
- 65% – 75% of your “one rep max” 8-20 repetitions
- DO NOT HIT FAILURE – U WANT MICRO DAMAGE stimulating, NOT MEGA DAMAGE causing atrophy
- Eat (your proteins), sleep, lift … repeat!
Good luck and keep those lifting spirits high!