Hey muscle nerds In todays post we will be discussing

5 ways to increase📈📈 muscle growth
Are you stronger than this 10 yr old💪💪💪

Today we will show you 5 tips that will 100% maximize your muscle growth if you aren’t doing them then you’re losing out on gains!

1 Stretch mediated hypertrophy

What is stretch mediated hypertrophy?

To understand this we must first understand that there are two phases during an exercise. The concentric when the weight is pushing up and the eccentric when the weight is being pushed down and is stretching your muscles. Stretch mediated hypertrophy happens during the stretch of the eccentric part and is actually were most of the muscle growth happens.

How can we use stretch mediated hypertrophy to our advantage?

We mostly want to pick exercise that are more focused on the eccentric part of the exercise so we can maximize our muscle growth💪. We also want an emphasis on prolonging the duration of the eccentric phase especially during the final stretch portion and prioritizing it over the concentric phase for enhanced results.

Exercises that are more focused on the eccentric phase include

• Preacher curls

• Seated leg curls

• Lat prayer

• Chin ups

• Leg extensions

2 Soreness should not be your goal after your workout

Delayed onset muscle soreness or Doms is not required for muscle hypertrophy. It is an indication of hypertrophy but can actually lead to your workout being less effective.

Why it can lead to a less effective workout.

If you over train and you’re still sore into your next workout your muscles will actually experience even less hypertrophy.

What you should do instead

Muscle soreness isn’t necessarily a bad thing but we should pay attention to how sore we are there is definitely a sweet spot of some soreness so we know that we activated our muscles but not too sore to were it affects our next workout.

3 Maximizing rest and training till failure.

The science has proven that training 1-3 reps close to failure is ideal for muscle growth. However it is also said that most lifters even very advanced underestimate how close they are too failure. So next time you’re working out keep this in mind. Try to find the true limit so you can maximize hypertrophy.

Rest times

The optimal rest times for muscle growth have been shown to be between 2-3 minutes. Shorter times result in you training at lower rep ranges and decreased muscle growth.

4 Making sure we are getting enough protein in take.

Now this is one of the more controversial subjects we will be talking about. This is because protein in take is very dependent on the individual and their goals. However there are a wide array of proven health benefits from a high protein diet.

Your individual goals

Now it is generally recommended that you eat 0.8-1.2 grams of protein per body weight but what would make someone pick 0.8 vs 1.2? Lets get into that first of all if you’re on a cut I would highly suggest picking the higher end. As when cutting our biggest concern is burning off fat and not our lean muscle mass. Protein helps promote our body to keep this lean mass, and burn off the fat instead. If you’re on a bulk you will probably be somewhere in the middle to lower end once again depending on your goal and individual needs.

One more benefit of protein.

It should also be noted that protein has a high TEF or thermic effect of food Which basically means that protein requires more energy for our body to absorb. causing meaning we burn more calories while doing absolutely nothing!

5 maximizing sleep for gains

Now I know you must now know how important sleep is for muscle mass gain and fat loss but I will break it down into why it is so important.

Hormones

In clinical studies the anabolic hormones testosterone which is important for muscle growth saw a decrease in those with low sleep quality and an increase in the catabolic hormone cortisol which is mostly responsible for weight gain and stress.

So get your sleep otherwise you wont see nearly as much progress as you could.

Are you stronger than this 10 year old?

This is Rory Van Ulft the worlds🌎 strongest 10 year old.

With the ability to lift up to 2x her body weight Rory is an amazing inspiration to us all young and old. Her best lift is here clean and jerk were she is able to lift a whopping 76kg or 167lb despite her, herself only weight 40kg or 88lbs.

Now are you stronger than her

Recently Rory met up with social media star will Tennyson were they went up against each other seeing who could lift the most in relation to body weight.

Rory beat will in every single category! Will only doing 1x his body weight in clean jerk and Rory doing 1.75, in dead lift Rory did 3.5x while will did 2x and finally in squat Rory did 2.75x with will doing 2x.

Now my question to you is do you think you could beat Rory in these same categories? I definitely couldn’t.

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