Build Muscle Faster Than 99% of People By Doing This
Brad Stanfield
Aug 25, 2024
Mindsip insights from this episode:
Lower weight slowly to enhance muscle growth
The eccentric (lowering) phase of an exercise is crucial for muscle growth, so try lowering the weight slowly over 3-4 seconds.
Rest longer than two minutes between sets for strength gains
Longer rest intervals of more than two minutes between sets allow for better recovery and lead to greater strength improvements over time.
Stop 1-2 reps short of failure for optimal strength gains
A study found that stopping 1-2 repetitions short of failure resulted in similar strength gains as training to failure, but with better recovery.
Maximize muscle growth with optimal protein intake of 1.6 grams per kilogram
Research from Professor Brad Schoenfeld suggests an optimal protein intake of around 1.6 grams per kilogram of body weight per day to maximize muscle growth.
Implement supramaximal training for advanced strength gains
For supramaximal training, you can overload muscles by lifting a weight with both arms and then lowering it with only one arm.
Avoid exceeding Maximum Recoverable Volume to maintain progress
Exceeding your Maximum Recoverable Volume (MRV) can stall your progress and even lead to muscle and strength loss.
Train with 10 to 20 sets per muscle group for optimal results
Research shows that training between 10 to 20 sets per muscle group per week is generally the most effective volume for most people.
Rethink rep ranges for safer muscle strength gains
Recent research shows significant muscle strength gains can be achieved with lighter loads allowing for more than 20 repetitions per set, with a reduced risk of injury.
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