Muscular Hypertrophy

[hellomycognomen]

Greetings friends,

I was surfing the net and came across one of the best peer reviewed articles on muscular hypertrophy I have ever read.

Very practical information and suggestions to achieve maximum gains and making the best of our gym time.

I know most on here probably follow and utilize the protocols discussed in the article perhaps unbeknownst, now you can read the science behind the theories.

Here is the title in case the link does not work:

The mechanisms of muscle hypertrophy and their application to resistance training. 2010. BJ Schoenfeld. Journal of Strength and Conditioning Research 24:10.

http://www.lookgreatnaked.com/articl...ypertrophy.pdf

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One thing stated in article that I will try out next workout is doing flex holds after my exercise set to cause temporary ischemia and increase metabolic stress and metabolite accumulation. Should be interesting.

-Cheers

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No question just wanted to share the find, but feel free to respond/input if you like.

[signals.lahoud]

damn lots of big words lol, could you tell me a few things u learned from reading this in laymans terms?

[hellomycognomen]

What part did you not understand? The article is broken down into sections, fairly straight forward IMO.

If you want skip all the cell and hormone stuff and start reading on page 2862.

If you want just the niddygriddy read the end "PRACTICAL APLICATIONS" section.

Here are the main points:

1. Maximum gains are achieved by training that produce significant metabolic stress while maintaining a moderate degree of muscle tension.

2. Workout program should be 6–12 reps per set with rest intervals of 60–90 seconds between sets.

3.Exercises should be varied to ensure maximal stimulation of all muscle fibers.

4. Multiple sets should be employed with at least some of the sets carried out to the point of concentric muscular failure.

5. Concentric repetitions should be performed at fast to moderate speeds (1–3 seconds).

6. Eccentric repetitions should be performed at slightly slower speeds (2–4 seconds).

7. Training should be periodized to allow for supercompensation of muscle tissue.

[hellomycognomen]

The article explains the studies conducted that lead to the recommended advice.

[slfmade]

I just want to know how you found your way to a website titled lookgreatnaked....lol

[Docd187123]

I just want to know how you found your way to a website titled lookgreatnaked....lol

That's the study author's (Brad Schoenfeld) website. His work is top notch and he's easily one of my favorite authors/PhDs on nutrition and training. The name of the website is hilarious though hahaha

[slfmade]

That's the study author's (Brad Schoenfeld) website. His work is top notch and he's easily one of my favorite authors/PhDs on nutrition and training. The name of the website is hilarious though hahaha

Fair enough...I googled him and it looks like he's starting up a sister site called lookgreatspreadeagle - should be good. LOL Not really

[Docd187123]

Fair enough...I googled him and it looks like he's starting up a sister site called lookgreatspreadeagle - should be good. LOL Not really

I already PayPal'ed him the membership fees and was promised an autographed copy of the spread eagle. Will make a great stocking stuffer next Christmas.

[slfmade]

I already PayPal'ed him the membership fees and was promised an autographed copy of the spread eagle. Will make a great stocking stuffer next Christmas.

Good Deal I should be getting my royalty check soon then - I'm the centerfold!

[slfmade]

OH....and pay no mind to the buttplug....it was photoshopped I SWEAR!!!!!

[hellomycognomen]

I just want to know how you found your way to a website titled lookgreatnaked....lol

Fair enough...I googled him and it looks like he's starting up a sister site called lookgreatspreadeagle - should be good. LOL Not really

Lmao!

[hellomycognomen]

The name of the website is hilarious though hahaha

Yup, maybe some people don't click on the link cus they think its porn. hahaha!