How to Grow "Insert Muscle Here"

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This Week’s Healthy Discussion

1. How to Grow Any Muscle

2. How Frequency Helps with It

3. Catch the Video and Email for Coaching

How to Grow Any Muscle

Everywhere on social media, there are these posts about how to grow specific muscles, and each post is different than the other.

“You need high reps for shoulders”

“You need low reps, lighter weight for biceps”

“You need 15 exercises for legs”

No.

Muscle building is simple. If we load a targeted muscle and train said muscle to failure or close to it. We experience mechanical tension. The involuntary slowing of a contraction.

So, no matter what muscle group, this is the only thing we need to focus on.

Rep ranges have context and I do believe the 4-6 range is the most productive for factors like fatigue. However, you could take a set of 15 reps to failure and still experience the same mechanical tension.

But that still doesn’t answer the question about how we can best prioritize a specific muscle group.

Well, the most productive way is actually as simple as putting it first in the workout.

When we put our priorities first, we allow ourselves the best opportunity to grow due to being fresh (not being tired).

It’s as simple as that.

How Frequency Helps with It

When getting into the specifics, we can talk about frequency.

We know that the most productive working set, is the first for any exercise.

So, if we want to take advantage of as many “first sets” per muscle group as possible, we train frequent.

This is why Full-body and Upper Lower splits are so popular lately.

They have low volume but high frequent training to maximize the amount of “first sets” they can get.

Catch the Video and Email for Coaching

If you’ve always wondered what the best exercise is for the biceps be sure to watch the most recent YouTube video:

ALSO, if you’re wanting to take the next step in your fitness journey

Email me: [email protected]