hypertrophy

A calorie surplus is obviously the main driver of a bulking phase, however, how large should this surplus be? A recent review by Slater et al. (2019) uncovered the energy costs associated with building muscle as well as the metabolic adaptations that occur during high calorie dieting plus lean...

Eccentric Vs. Concentric training. Which Is Better? How should you think about the benefits during lifting (concentric) and lowering (eccentric) of the weight during your workout? Resistance training involves two types of movements, concentric and eccentric. Concentric movement is...

<header class="entry-header" style="margin: 0px 0px 1.71429rem; padding: 0px; border: 0px; font-size: 14px; vertical-align: baseline; color: rgb(68, 68, 68); font-family: "Open Sans", Helvetica, Arial, sans-serif;">Thymosin Beta 4 (TB-500)</header>Thymosin Beta 4 (TB-500) and questions -What is...

<iframe width="949" height="534" src="https://www.youtube.com/embed/RQi2WYZRpEA?list=PLfDFUuKySBTVQsNkQ34mKlaYV0UaPgGqO" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> **Receive 10% off your MC Store order of $50 or more...

Only a handful of studies have shown potential evidence of hyperplasia in humans – this is partly due to the fact that the most popular mechanism to induce hyperplasia is very difficult to study in humans. This mechanism involves using very heavy loads in stretched positions for long amounts of...

Many trainers advocate for using slow and controlled lifting tempos as they believe this will lead to greater growth. However, this review found that lifting tempo has no effect on muscle growth. Furthermore, extremely slow tempos were actually less effective for growth than fast tempos. Let the...

This review found that training a muscle group more than once per week was optimal for growth. However, for various reasons, no significant difference was found between training a muscle group twice per week or three times per week. Increasing training frequency is an easy way to increase...

IGF 1 Study and Conclusion Below is pretty amazing, and puzzles the the scientists as to how its possible to add more muscle mass without adding anymore food intake, but rather just by adding in IGF 1 or IGF 1 lr3, and also greater utilization of carbs. Pretty awesome stuff man! A main...

You've heard this rule before: always, always, always use a full range of motion. The truth? Once you're past the newbie stage and your goal is muscle growth, partial reps have their place. . Why the Rule Was Created: Going through a full range of motion is most optimal for hypertrophy and...

The scientific word for muscle growth is hypertrophy. This basically means that the cells (muscle fibers) in your muscles and the stuff between the cells get bigger. (1). This is different from hyperplasia, which is an increase in the number of muscle fibers in a muscle. You muscle fibers are...

"If you want or need to add cardio to your strength training, it’s best to perform them on separate days, if your schedule allows. . In this study, strength gains were similar when doing cardio immediately after strength training versus on a separate day. However, the group doing their cardio on...

<hgroup style="box-sizing: border-box; word-wrap: break-word;">Training Effectively To Build Muscle Mass with High Intensity Training and High Volume Repetitions</hgroup>Bodybuilding has been a mainstream sport and fitness activity for several decades now. However there is still a debate over...

AbstractHyaluronic acid (HA) is a component of the extracellular matrix (ECM) in most vertebrate tissues and is thought to play a significant role during development, wound healing, and regeneration. In vitro studies have shown that HA enhances muscle progenitor cell recruitment and inhibits...

Most men like to eat, and eat a lot. So it's easy to go too far with a calorie surplus when the focus is on muscle gains. But there's a difference between eating enough to fuel workouts, recovery, and hypertrophy, and eating so much that you just look like a fat guy with decent traps. Big arms...

Training Science - Light Weights Can Kick Start Muscle Gains “Lift heavy to grow!” This mantra has been preached since the early days of bodybuilding. Current research-based resistance training guidelines are consistent with the heavier-is-better-mentality, professing that loads below ~65...

The Best Rep Range for Muscle Growth The “strength-endurance continuum” is a widely accepted concept in the field of exercise science. Simply stated, the theory asserts that training in different rep ranges elicits differential effects on muscular adaptations. From a practical...

Let's not kid ourselves. The vast majority of us want bigger arms. Whether you're an athlete, a bodybuilder or a regular guy, you understandably want to fill out your sleeves. Large arms aren't that important outside of aesthetics. But they make it readily apparent that you put in work in the...

As gym newbies, intent on building a pair of massive, sleeve-splitting arms, it's only natural that the first exercises we gravitated to in the gym involved every variation of elbow flexion and extension we could find. However, despite weeks of intense curling, our guns grew very little and...

Fundamentals of Building Muscle: The First Ten Every issue of Muscular Development is packed with the latest cutting-edge research and authoritative information on building muscle, burning fat, increasing strength, achieving optimal health and maximizing performance. 2016 was a banner year for...

Dallas McCarver - The Light at the End of the Tunnel Counting down to showtime, the freakishly strong and large IFBB Pro Dallas McCarver has a different goal and mentality for training. In this video, he works out along with his hypertrophy coach as they head for the light at the end of the...