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How To FORCE Muscle Growth (5 Science-Based Methods)

Jeremy Ethier2022-02-13
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4M views|2 years ago
💫 Short Summary

In the video, the speaker explains that in order for muscles to grow, they need to be continuously challenged with more than they are used to. This can be achieved through methods such as increasing the amount of weight lifted, adding more reps, increasing the number of sets, adjusting the lifting tempo, and using other forms of overload. The speaker also emphasizes the importance of progressive overload and provides practical examples and recommendations for each method. In this video, the speaker discusses five methods for building muscle, including progressive overload, high volume training, time under tension, metabolic stress, and better form. He explains that the effectiveness of each method depends on individual factors and recommends experimenting to see what works best. The speaker also suggests visiting buildwithscience.com for a personalized muscle-building program.

✨ Highlights
📊 Transcript
Muscles need to be continuously challenged with more than they're used to in order to grow.
00:00
Muscles don't get stronger immediately after a workout, but during proper recovery they adapt to the damage and grow.
Workouts need to provide more challenge than the previous session for muscles to grow.
Five ways to force muscles to grow every single session will be covered in the video.
Increasing the amount of weight lifted is a method for progressive overload.
01:13
Progressive overload with weight is effective, especially for beginners.
Adding 5 to 10 pounds to the bar every week on main lifts like bench press, squat, and deadlift can help make gains quickly.
Adding more reps is another way to force muscles to grow.
02:25
By increasing reps with the same weight, you create a new stimulus for muscle growth.
Research shows that as long as you push hard, you can increase reps all the way up to 30 and still get the same growth as adding more weight.
Double progression, which uses both reps and weight, is effective for forcing muscles to grow.
Adding sets can be a simple way to add a massive amount of training volume to your program.
03:45
Adding one set can significantly increase the training volume for a muscle group.
Doing at least 10 sets per muscle group per week can result in more gains compared to doing just five sets.
Increase volume no more than 10 to 20 per week to avoid diminishing returns.
Two methods to continue forcing muscle growth while lifting the same weight and doing the same number of reps and sets:
05:52
Tempo: Slowing down reps can increase time the tension is placed on the muscle, stimulating more growth.
Dr. Brad Schoenfeld's 2015 meta-analysis suggests that slowing down reps up to about six seconds total is effective for muscle growth.
Example: for 20 pound lateral raises, slowing down reps by one second every week until reaching three seconds on the way up and three seconds on the way down.
Form is crucial for muscle growth
07:00
Adding more weight to your lifts without maintaining proper form can compromise muscle activation.
Better form involves relying more on the target muscles, which results in growth even if all other variables remain the same.
Cleaning up your form with exercises, even for advanced lifters, can stimulate significant muscle growth.
The best method for muscle growth depends on individual factors
08:00
The best method depends on your level of experience and equipment availability.
It also depends on the type of plateau you're stuck in.
Experiment with different methods to find out what works best for you.
Recommendation for a step-by-step program for muscle building
08:00
Visit buildwithscience.com and take the analysis quiz to find out which program is best for you.
The program ensures you're challenging your body in the right way to consistently build muscle and lose fat.
💫 FAQs about This YouTube Video

1. Why is it important to continuously challenge muscles for growth?

It is important to continuously challenge muscles for growth because the muscles need to be pushed beyond their current capacity in order to signal the need for growth and adaptation.

2. What are the five ways to force muscles to grow during workouts?

The five ways to force muscles to grow during workouts are: increasing the amount of weight lifted, adding more reps, incorporating double progression, increasing the number of sets, and adjusting the tempo of lifting.

3. How can increasing the amount of weight lifted force muscles to grow?

Increasing the amount of weight lifted creates a new stimulus for the muscles to adapt and grow, leading to muscle growth over time.

4. What is double progression in the context of muscle growth?

Double progression is a system that utilizes both reps and weight to ensure continuous muscle growth by gradually increasing the number of reps and then adding more weight.

5. In what ways can the tempo of lifting weights contribute to muscle growth?

Adjusting the tempo of lifting weights, such as slowing down the reps, can increase the time the muscle is under tension and stimulate muscle growth, especially for smaller muscle groups.

6. What is the key to muscle growth discussed in the video?

The key to muscle growth discussed in the video is focusing on better form and muscle activation during exercises, rather than simply adding more weight.

7. How does the video suggest stimulating significant muscle growth?

The video suggests that significant muscle growth can be achieved by focusing on better form and muscle activation during exercises, even without adding more weight.

8. What is emphasized as the key factor for muscle growth in the video?

The video emphasizes that better form and muscle activation during exercises are the key factors for muscle growth, even for advanced lifters.

9. How does the video suggest finding the best method for muscle growth?

The video suggests experimenting with different methods to find what works best based on individual experience, equipment availability, and specific plateaus.

10. Where can a step-by-step muscle building program be found?

A step-by-step muscle building program can be found at buildwithscience.com, which offers personalized programs for consistent muscle building and fat loss.