Repacked
Punxsutawney resident
Worth taking the time to read...
http://www.ucam.edu/sites/default/files/Oct_13/mechanisms_of_muscle_hypertrophy.pdf
Extract:
Current research suggests that maximum gains in musclehypertrophy are achieved by training regimens that producesignificant metabolic stress while maintaining a moderatedegree of muscle tension. A hypertrophy-oriented programshould employ a repetition range of 6–12 reps per set with restintervals of 60–90 seconds between sets. Exercises shouldbe varied in a multiplanar, multiangled fashion to ensuremaximal stimulation of all muscle fibers. Multiple sets shouldbe employed in the context of a split training routine toheighten the anabolic milieu. At least some of the sets shouldbe carried out to the point of concentric muscular failure,perhaps alternating microcycles of sets to failure with thosenot performed to failure to minimize the potential forovertraining. Concentric repetitions should be performed atfast to moderate speeds (1–3 seconds) while eccentricrepetitions should be performed at slightly slower speeds(2–4 seconds). Training should be periodized so that thehypertrophy phase culminates in a brief period of highervolumeoverreaching followed by a taper to allow for optimalsupercompensation of muscle tissue.
http://www.ucam.edu/sites/default/files/Oct_13/mechanisms_of_muscle_hypertrophy.pdf
Extract:
Current research suggests that maximum gains in musclehypertrophy are achieved by training regimens that producesignificant metabolic stress while maintaining a moderatedegree of muscle tension. A hypertrophy-oriented programshould employ a repetition range of 6–12 reps per set with restintervals of 60–90 seconds between sets. Exercises shouldbe varied in a multiplanar, multiangled fashion to ensuremaximal stimulation of all muscle fibers. Multiple sets shouldbe employed in the context of a split training routine toheighten the anabolic milieu. At least some of the sets shouldbe carried out to the point of concentric muscular failure,perhaps alternating microcycles of sets to failure with thosenot performed to failure to minimize the potential forovertraining. Concentric repetitions should be performed atfast to moderate speeds (1–3 seconds) while eccentricrepetitions should be performed at slightly slower speeds(2–4 seconds). Training should be periodized so that thehypertrophy phase culminates in a brief period of highervolumeoverreaching followed by a taper to allow for optimalsupercompensation of muscle tissue.
