Focusing on higher reps and sets at moderate intensity levels can enhance hypertrophy, promoting muscle growth effectively.
Consuming adequate protein is crucial for muscle repair and growth, with recommended amounts of 0.25 to 0.30 grams per kilogram of body weight per meal.
Prioritize eccentric movements to stimulate muscle hypertrophy more effectively, either by slowing down the eccentric phase or incorporating eccentric-only exercises.
Shorter rest periods between sets stimulate muscle-building hormones, promoting muscle fatigue and enhancing hypertrophy.
To support muscle growth, aim for a slight calorie surplus, ensuring that your body has enough energy to build new muscle tissue.
Snacking on casein-rich foods before bedtime provides a steady release of amino acids, supporting muscle repair and growth during sleep.
Creatine supplementation can enhance performance in high-intensity workouts, promoting muscle growth indirectly by allowing for increased training volume.
Adequate sleep is essential for muscle recovery and hormone regulation, with optimal sleep duration recommended at seven to nine hours per night.