Episode 387 - How to Achieve 30%+ Muscle Gain with Optimized Workout Routine (study)
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This week I discuss a couple of strategies to increase muscle gain and optimize your results in the weight room.  Before diving into specific exercises and training techniques, it's crucial to have a well-rounded workout plan that targets different muscle groups and incorporates various training modalities. A common mistake many people make is focusing solely on isolation exercises like bicep curls and neglecting compound movements such as squats, deadlifts, and bench presses. While these compound exercises may seem more challenging, they recruit multiple muscle groups simultaneously and are essential for overall strength and size gains.

Building muscle isn't just about lifting heavy weights; it's about lifting smart. Research shows that you can build muscle with almost any rep range, from 5 to 50 reps per set. The key is **effort—pushing your muscles close to failure. **Your best gains will come when you finish your sets with zero to three RIR. Interestingly, a recent study - Similar muscle hypertrophy following eight weeks of resistance training to momentary muscular failure or with repetitions-in-reserve in resistance-trained individuals - showed that muscle growth was almost the same whether participants trained to failure or stopped with one or two RIR.  

Achieving significant muscle gain requires a smart, well-rounded approach to your workouts. By varying your rep ranges and ensuring you push close to failure, you can maximize your gains. Don't forget to track your progress, have adequate recovery days and adjust your routines as needed.

For personalized guidance and support, consider booking a 15 minute FREE Consult with me! Let's get started on your muscle-building journey! Link below to book now!

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