The FASTEST Muscle Building Techniques (Science Explained)

In this video, I discuss 3 crucial muscle growth tips and strategies that will make or break your bodybuilding journey. You must optimize these 3 muscle-building strategies, and if you do, you will see muscle growth like never before!

Strategy 1. Train at the ideal Hypertrophy Volume
In weight training, volume is the term used to describe how much work you do, such as the number of repetitions and sets you perform of any given exercise. The American College of Sports Medicine recommends that novice individuals perform 1-3 sets per exercise of 8-12 repetitions, while advanced individuals should perform 3-6 sets per exercise of 1-12 repetitions. To put it another way, some research suggests that optimal hypertrophy occurs with 10-20 sets per muscle group weekly, with experienced lifters sometimes benefiting from higher volumes, around 15-25 sets per week (Henselmans, 2023).

Strategy 2: Optimal Training Frequency
Training frequency, or how often each muscle group is trained weekly, plays a crucial role in muscle growth. Most studies support training each muscle group twice per week as optimal for hypertrophy, especially for those who already train consistently. Hitting each muscle group multiple times a week increases the anabolic (muscle-building) processes while allowing for effective recovery between sessions. For example, research has found that those who train each muscle group twice a week have more significant hypertrophy or muscle growth than those who only train once weekly, even if the total weekly volume is the same (Schoenfeld et al., 2016).

Strategy 3: Training Intensity
Intensity is a fundamental driver of hypertrophy. Intensity is defined as the percentage of the maximum weight or one-rep max that a lifter can use. The general consensus is that you should work at moderate intensities, around 60-85% of one-rep max, where 6-12 reps can be completed before fatigue sets in. This range appears ideal because it balances the recruitment of both fast and slow-twitch muscle fibers, maximizing mechanical tension and time under tension, both crucial for muscle growth (Stronger by Science, 2022).

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Disclaimer: To avoid any injuries or harm, make sure you check your health with your doctor before exercising. This channel offers health and fitness information. You should not rely on this information as a substitute for professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness or medical professional to give you advice on your exercise form. Brendon Lee Martinez will not be responsible or liable for any injury or harm you sustain as a result of this video.

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