Are you searching for ways to build muscle, according to scientific research? Building muscle is no easy feat. It takes dedication, consistency, and the right strategies to build muscle. Scientific research is a great way to find out what works best. Here are the five best scientific research ways to build muscle to help you reach your goals faster.
High-Intensity Interval Training (HIIT)
High-intensity interval training involves alternating periods of intense activity with periods of rest or low-intensity activity. Studies have found that HIIT can help improve anaerobic and aerobic capacity and increase muscle size in as little as six weeks when combined with resistance training. However, the intensity of HIIT workouts should be tailored according to individual fitness levels to maximize results without risking injury.
Progressive Overload
Progressive overload involves gradually increasing the intensity or amount of weight used during resistance training over time to continue stimulating changes in muscle growth and strength. This strategy has been shown to increase maximum strength, hypertrophy, and muscle endurance more effectively than static loading protocols where the same amount of weight is used throughout a workout program.
Periodization
Periodization is a form of progressive overload where the exercises, sets, reps, and rest times are varied throughout a program to target better specific goals such as strength, power, or hypertrophy gains. Studies have shown that periodized programs can result in more significant increases in muscle size compared to non-periodized programs with similar volume and intensity components.
Repetition Velocity Manipulation
Repetition velocity manipulation involves altering the speed at which repetitions are performed during resistance exercise to target different aspects of muscular development, such as strength, power, or hypertrophy gains. For example, studies have found that lifting weights at higher velocities can lead to more significant increases in explosive power, while lifting weights at lower velocities can promote more substantial increases in muscular hypertrophy.
Eccentric Training
Eccentric training refers to exercises where the muscles lengthen under tension (e.g., lowering a weight instead of lifting it). Research has indicated that eccentric training may produce more significant gains in muscular size. This is because of increased cellular damage, leading to increased inflammation and protein synthesis from repair processes within the muscle cells resulting from the damage caused by eccentric contractions.
Conclusion on 5 Ways to Build Muscle According to Scientific Research
Building muscle requires hard work and dedication but science can make it easier! You’ll reach your fitness goals faster than ever by following these scientifically backed methods. Use high-intensity interval training (HIIT), progressive overload, periodization, repetition velocity manipulation, and eccentric training to build muscle!
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