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Juni 18, 2020 2 min lesen

Hypertrophy is the growth of muscle cells and is highly sort after by bodybuilders in gyms everywhere.

There are some proven, simple methods that have been used effectively by people looking to bulk up for centuries.

Here, Built for Athletes looks at five of the most sure-fire ways to get big.

Fast-Digesting Protein

The importance of protein is reached almost everywhere. Nutritionists claim we should aim to consume between 0.3-0.5 grams of protein for every kg of body weight after we exercise. 

Getting fast-digesting protein into your system after, or even before, your workout will ensure muscles start to recover straight away and gains will be maximised.

High Intensity

Many bodybuilders try and keep short recovery times - sometimes as short as one or two minutes - in order to keep a high intensity during their workouts. Ronnie Coleman, who is widely considered one of the best bodybuilders of all time, claims his gym sessions used to take no more than an hour. 

By not allowing muscles to fully recover, deeper muscle fibres are recruited which leads to enhanced hypertrophy.

Progressive Tension Overload

Tension varies in the muscles depending on the amount of weight being lifted. After a while, muscles adapt to cope with a weight load so it is no longer as effective.

By gradually increasing the load, you ensure muscle tension continues to increase and hypertrophy progress does not stagnate.

Train More Frequently

Training smart is hugely important, but you also shouldn’t underestimate the power of simply putting in the hours. 

If you’re looking for consistent hypertrophy, you should definitely be aiming to train every body part once a week, if not two or three times per week. 

Working muscles more frequently will likely lead to bigger gains.

Utilise The Negative Aspect Of A Movement

Focus on contracting a muscle powerfully at the top of the positive aspect of your movement, and then going slow on the negative aspect. This often sparks further growth in muscles. 

A good example would be a dumbbell curl. Contract the bicep at the top of the movement and release it slowly on the way down. 


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