How to Train for Pure Muscle Growth
How do you maximize muscle growth?
With a quick google search you might find yourself overwhelmed by loads of advice ranging from workout routines to dietary plans. With so many options at your disposal, it is common to feel unsure of where to begin. That is where I come in. This post aims to cut through the noise and provide concise and consumable advice for maximizing muscle growth. Let me do the work for you so that you can focus on what really matters: making gains.
Let’s tackle the 5 most important elements to muscular development.
Number 1: Mechanical Tension
Provide your muscles with mechanical tension and they will grow.
What is mechanical tension? In literature, mechanical tension is the sheer weight and force that your muscles experience when they stretch and contract under load. Think about an old school game of tug of war between your muscle fibers — the constant pulling and stretching on the muscle causes tension. Interestingly enough, studies have shown that muscle fibers can grow (experience hypertrophy) due to mechanical tension alone, without the use of specialized diets and supplements. So, in simple terms, applying mechanical tension to muscles - such as through weightlifting - can lead to pure muscle growth.
How do we maximize this muscle growth?
Number 2: Concentrated Technique
This is very specific to lifting for hypertrophy (essentially the process of muscles getting bigger) and wouldn’t typically yield the same outstanding results for powerlifting or sports performance. However, you are reading this because a) you want to grow your muscles or b) you are interested in hypertrophy training — so let’s get into what the ideal technique for maximizing your gains consists of.
Tempo and Rhythm:
Slow Eccentric (The Way Down)
Research indicates that performing a 2-4 controlled negative (taking 2-4 seconds to bring the weight back to its starting position) is optimal for promoting muscle growth. While this may be considered slow by average lifters, it effectively maximizes muscle tension without compromising the need for lighter weights due to slowed down repetitions.
In addition, and maybe even more importantly, research has shown that the eccentric (the lowering or negative portion) of the lift is likely more effective for muscle growth than the concentric portion (the positive or lifting portion).
Fast Concentric (The Way Up)
If you don’t believe me, evidence from a study by Sports Medicine (2), highlights that "slower eccentric movements, paired with faster concentric movements" yield the best results.
The reason is that by going faster on the concentric tends you increase the stimulus for neural adaptions and strength gains.
Number 3: Range of Motion
This more adequately refers to full range of motion — or taking the movement to their full capabilities. You should feel a nice stretch during your reps — which equates to squatting until you’re at least parallel or fully extending your arms in exercises.
However, recent literature suggests partial reps can also be beneficial. A 2022 study found that training with a partial range of motion at long muscle lengths can lead to positive muscular adaptations.
In simple terms, doing only the beginning half of the movement (when the muscle is stretched, not contracted) may yield favorable results, as the “stretched part” is more hypertrophic according to the studies.
For hypertrophy, deep but safe stretches are essential. Address any discomfort or mobility issues before advancing in exercises or opt for more comfortable alternatives.
Number 4: Controlled Momentum
Momentum can adversely affect the mechanical tension that we discussed earlier. While a little bit of momentum is fine for certain exercises, it is recommended that you lower the weight until you can perform the exercise with proper form and without any added boosts (like swinging). Momentum shifts tension away from the target muscle, resulting in less muscular development.
Number 5: Effort
Research consistently shows that people do not push their reps hard enough. If you have been trying relentlessly to make progress in the gym but with no significant results – this information is key. Without additional stimulus, your body won’t adapt.
IMPORTANT
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