The BEST Programming for Muscle Mass According to Science

So you want to maximize your time in the gym by getting the perfect prescription for sets, reps, tempo and rest? You see instagram ads that promise they have cracked the code on building muscle? Well...sorry to say....


they haven't...


At least, not according to a 2019 meta analysis that looked at 30 articles published between 1996 and 2019.


These studies covered the following techniques:

-time-efficiency of training

-the use of agonist–antagonist, upper–lower body supersets

-drop sets

- cluster sets

- sarcoplasma stimulating training

- employment of fast, but controlled duration of eccentric contractions (~2s)

- high-load RT supplemented with low-load RT under blood flow restriction


The conclusion of this meta analysis was that there was insufficient evidence that any of the advanced techniques was superior to the others in building muscle...with one small caveat...


...Advanced athletes could switch techniques to break through plateaus by providing different mental and physical stimulus. SOOOOO. What's my takeaway? Everything works - and it's important for advanced resistance trained individuals to change techniques from time to time to continue progress. In Good health,

Nate








Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/ Photo by Edgar Chaparro on Unsplash



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