Are you looking to take your training to the next level and boost muscle growth? Let me do the dirty work for you; I’ve trawled through all of the research and tested these methods for years in the gym with hundreds of clients.

In this article, I break down three simple categories – training principles, supplementation and advanced training variables which you can use to boost muscle growth.

Now’s the time to use a blend of science and practical application to make your body grow. So here we go…

 

Training Principles to Boost Muscle Growth

Volume

Training volume is essentially the amount of work you’re putting your muscles through. It can be quantified as Sets X Reps X Weight lifted. Many refer to volume as a key factor driving muscle growth.

For example: if you are doing 5 sets of bench press for 10 reps at 200lbs your volume for that exercise will be 5 X 10 X 200 = 10,000lbs.

The amount of volume that you need to maximize muscle growth depends on your training status. For beginners, research shows that as little as 3 sets per exercise will increase muscle growth to a greater degree compared to 1 set [1].

It appears that there is a dose response between volume and muscle growth, meaning the more sets you perform the more you are going to stimulate muscle growth. Recent research also shows that 10 sets per muscle group a week leads to greater gains compared to 5 sets [2].

So how do you use volume to your advantage when training? The answer is very carefully; while more volume leads to more muscle growth, too much can be very taxing and needs to be monitored properly. In other words, there’s a cut-off point, where extra volume doesn’t provide any greater benefit and can even be negative in some cases (e.g. over training etc.).

Factors such as your training status, recovery capabilities, hormones, diet, sleep, gender and current volume will all determine where is best to start.

If you aren’t training that much, focus on a low to moderate volume (3-5 sets per muscle group) and then gradually increase your training volume on a weekly basis. If you currently train with a high volume per session, maybe look into another variable such as frequency (discussed below) which may have you even reduce the total volume per session but train more often, increasing the total volume per week.

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