All posts by House of Hypertrophy
Lactic acid is crucial, essential, mandatory for maxing muscle growth?
The burn is where pain turns into gains.
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It’s not uncommon for individuals to train with only a single rep range in their whole program.
Of course, this isn’t bad, positive adaptations will unquestionably still take place.
But as we’ll examine in this article, training with different rep ranges may provide a variety of potential benefits.
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Previously at the House of Hypertrophy, we saw the scientific literature strongly indicates a wide range of rep numbers are similarly effective for muscle hypertrophy, provided those reps are performed to or close to failure.
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4 reps vs 8 reps vs 12 reps for strength and hypertrophy
We’re going to examine a recent study from Japan exploring this.
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In this article, we’re examining antagonist supersets, which have you perform two exercises that train opposing muscle groups back to back. We’ll also touch on antagonist stretching too.
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How long does it take for muscle growth to plateau?
According to this 2017 review study out of the USA, it plateaus quicker than you think.
Based on an array of experiments examining the time course of muscle growth, the authors make some bold statements.
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When you train hard and create microtears in your muscle fibers, you’ve created the primary stimulus for muscle hypertrophy.
Your body will repair the micro tears and ultimately create a bigger and stronger muscle.
How many times do you think you’ve heard this?
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A brand new study out of Japan by Maeo et al. has recently come out, comparing overhead extensions to pushdowns, and its findings have important implications for maxing triceps hypertrophy.
Let’s dive into this great new paper.
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