Scientific Principles of Hypertrophy Training (Renaissance Periodization Book 1)

In this case, your biceps must activate all (or nearly all) of its individual muscle fibers to keep the weight moving. This time, you get all the way to rep 20. You go for rep 21 but fail to complete a full range of motion. By doing so, you elicit a very high level of tension in the muscle. This is building muscle.

Primary exercises are compound movements best trained with heavier weights, lower reps, and an emphasis on

But as a taste, here are some general guidelines that apply to most exercises you would use to build muscle, starting with these two fundamental principles: • Control the negative. Don’t let the weight free-fall back to the starting position. Control it all the way down. • Move through a reasonably full range of motion. On most exercises, you shoul