The Smartest Way to Build Muscle, From 7 Top Scientists
Jeremy Ethier・2 minutes read
To optimize muscle growth, focus on effective exercises rather than perceived essentials and aim for nearly a pound of lean mass gain weekly. Dr. Mike recommends 2-4 exercises per muscle, emphasizing variation, while Dr. Brad suggests 10-20 sets per muscle with adjustments based on individual needs, and Dr. Milo Wolf's research highlights faster growth with length and partial range of motion exercises.
Insights
- Muscle growth can be optimized by gaining nearly a pound of lean mass weekly.
- Incorporating length and partial range of motion exercises can lead to 5 to 15% faster muscle growth, with specific recommendations for exercises like lateral raises and bicep curls.
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Recent questions
How can I optimize muscle growth?
Muscle growth can be optimized by focusing on effective exercises rather than perceived essential ones. It is recommended to gain nearly a pound of lean mass weekly, with each muscle requiring a similar volume of work for growth. Well-trained individuals may benefit more from not training to failure, and incorporating specific exercises for various muscle groups like chest, back, biceps, triceps, shoulders, and legs. Dr. Mike advises 2 to 4 exercises per muscle weekly, emphasizing variation and the importance of calf training with straight leg calf raises for optimal growth.
What is the significance of specific egg consumption?
Research has shown a significant increase in testosterone levels with specific egg consumption. This can be beneficial for individuals looking to optimize muscle growth and overall performance. Incorporating eggs into the diet may provide additional benefits beyond just protein intake, making it a valuable addition to a muscle-building regimen.
How many sets per muscle group are recommended weekly?
Dr. Brad suggests 10 to 20 sets per muscle group weekly, with variations based on individual needs and muscle group development. This range allows for adequate volume to stimulate muscle growth while also considering factors like training experience, recovery capacity, and overall goals. Adjusting the number of sets based on personal factors can help optimize progress and prevent overtraining.
What are length and partial range of motion exercises?
Length and partial range of motion exercises involve incorporating movements that focus on specific portions of the muscle contraction. Dr. Milo Wolf's research shows that these exercises can lead to 5 to 15% faster muscle growth compared to full range of motion exercises in some cases. By incorporating about 50% of reps in the lengthened position or adding partials at the end of a set, individuals can target different muscle fibers and potentially enhance overall muscle development.
How should beginners approach muscle growth?
Beginners should start by learning full range of motion exercises before incorporating length and partials. Studies have shown significant effects of length and partials in untrained populations, making them valuable tools for muscle growth. Dr. Eric Helms advises beginners with higher body fat to focus on maintenance or a small deficit for muscle growth, scaling weight gain based on experience level. Novices can aim for a 2% body weight gain per month, while intermediates should target 1%, and advanced individuals can aim for 0.5-1% to optimize muscle growth effectively.
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Summary
00:00
"Maximize Muscle Growth with Effective Exercises"
- To maximize gains, focus on exercises that are effective rather than those perceived as essential.
- Muscle growth can be optimized by gaining nearly a pound of lean mass weekly.
- Every muscle requires a similar volume of work for growth, with no fixed rules.
- Well-trained individuals may benefit more from not training to failure.
- Research showed a significant increase in testosterone levels with specific egg consumption.
- Dr. Mike advises 2 to 4 exercises per muscle weekly, focusing on variation.
- Dr. Mike recommends specific exercises for various muscle groups like chest, back, biceps, triceps, shoulders, and legs.
- Dr. Mike emphasizes the importance of calf training with straight leg calf raises for optimal growth.
- Dr. Mike provides a comprehensive list of exercises for different muscle groups.
- Dr. Brad suggests 10 to 20 sets per muscle group weekly, with variations based on individual needs and muscle group development.
13:45
Enhancing Muscle Growth with Partial Exercises
- Dr. Milo Wolf's research shows 5 to 15% faster muscle growth with length and partial range of motion exercises.
- Five studies indicate more muscle growth with length and partials compared to full range of motion, except for one study.
- Milo recommends incorporating length and partials by using about 50% of reps in the lengthened position or adding partials at the end of a set.
- Recommended exercises for length and partials include lateral raises, bicep curls, tricep pushdowns, back exercises, and chest flies.
- Beginners can start using length and partials after learning full range of motion exercises, as studies show significant effects in untrained populations.
- Dr. Eric Helms advises beginners with higher body fat to focus on maintenance or a small deficit for muscle growth.
- Eric suggests scaling weight gain based on experience level, with novices aiming for 2% of body weight gain per month, intermediates at 1%, and advanced individuals at 0.5-1%.
