• Home Page
  • Bodybuilding
  • Muscle Bulking
  • Fat Cutting
  • Fitness Calculators
What's Hot

Boosting Testosterone, Muscle Building, and Sexual Health with Oysters

September 24, 2023

The Surprising Truth: Therapy Is Better for Fat Loss Than Any Exercise or Diet Program

September 23, 2023

Naturally Nourished Skin: Home Remedies for Radiant Health

September 22, 2023
Facebook Twitter Instagram
Facebook Twitter Instagram
TF Clark Fitness Magazine
Sunday, September 24
  • Bodybuilding
    • Professional Bodybuilders – What You Can Learn From the Best
    • Celebrity Bodybuilders – Learn How Famous People Get In Shape
    • Lifestyle Bodybuilding
    • Celebrity Trainers
    • Bodybuilding Industry
  • Muscle Bulking
    • Abs – Create a Killer Six Pack Stomach
    • Arms – Develop the Most Massive Guns
    • Back – Tone and Build Your Muscles
    • Chest – Chisel Armored Pecs
    • Legs – Develop Quadriceps, Thighs, and Hamstrings
    • Shoulder – How to Create the Most Powerful Results
  • Fat Loss
    • Exercise – Use a Workout to Create the Body You Want
    • Fat Loss Journey
    • Fat Loss Diets – Use Food to Create Your Dream Body
    • Natural Activities – Use Daily Activities to Stay Fit and Healthy
    • Weight Loss – How to Follow Scientifically Proven Methods
  • Healthy Living
    • Healthy & Fitness – Get Results Away From the Gym
    • Physical Health – Protect Your Greatest Asset
    • Men’s Health
    • Sexual Health – How to Improve Your Performance in the Bedroom
    • Emotional Health – Focus on Your Feelings
    • Coronavirus Journey
    • Mental Health – Nurture a Healthy and Fit Mind
    • Work Place – How to Create a Healthy and Fun Career
  • Fitness Calculators
    • BMR Calculator – Do You Know Your Numbers?
    • Body Mass Index (BMI) Calculator
    • Body Fat Percentage Calculator
    • Fitness Plan Calculator
    • Food Calorie Calculator
    • Ideal Body Weight Calculator
    • One-Rep Max Calculator
    • Protein Calorie Calculator
TF Clark Fitness Magazine
Home » Sitemap » Muscle Bulking Theory » Fitness & Muscle - The Best Ways to Get in Shape » Muscle Growth Journey » Muscle Size – Use Power to Create Muscle Hypertrophy
Muscle Growth Journey

Muscle Size – Use Power to Create Muscle Hypertrophy

Terry ClarkBy Terry ClarkMarch 15, 2020No Comments6 Mins Read
Muscle Size - Use Power to Create Muscle Hypertrophy
Share
Facebook Twitter Reddit Telegram Pinterest Email

How does power increase fitness and muscle size? During week six of my muscle gain journey, this is a question I must answer. I am done with my strength and endurance training. To look athletic, you must be athletic, and to be athletic, do athletic things. By increasing your strength and power, you can build more muscle. There is a correlation between strength and muscle size. A guy will never curl 50 pounds with small arms or squat 500 pounds with little legs.

I continued to focus on my diet and sleep to create more anabolic activities. Focusing on a high-protein diet with low carbs and sugar can increase your strength and power. Understanding why strength and power improve fitness and muscle size is essential. 

At night I started taking melatonin to increase my deep sleep time. Despite sleeping in the complete dark, I am a hard sleeper with the air conditioner on, taking a warm bath before sleep, and eating my last meal at 5 pm. Consequently, I needed an extra edge to take my workouts to the next level.

I did not take measurements this week. Sometimes it’s best to focus on behaviors without letting the sizes get in the way. Also, I am at the halfway mark of my journey. Therefore, I will revisit my measurement during week twelve.

Demographics: Age 52, Height 5-5, Weight 181 lbs

Tuesday Workout:

Lift and Weight                       Sets and Reps
Deadlift 390                             8,6,4
Bench Press 295                    8,6,4  
Barbell, Squat 330.              8,6,4
Incline Bench 245                    8,8,4
Shoulder Press 175                  7,5,3
Machine Row 240                   8,6,4

Thursday Workout:

Lift and Weight                       Sets and Reps
Pushups                                 78, 30, 20  
Hanging Leg Raise                  45, 20, 20  
Dips                                        25, 12, 12  
Pull Up                                     12,8,4
Bicep Curl   70                       10,10,10
Leg Raise 260  10,10,10
Hamstring Curl 130  10,10,6

Saturday Measurements: 

Lift and Weight                       Sets and Reps
Deadlift 430                             6
Bench Press 305                      6
Barbell Squat 350                    6
Shoulder Press 200                  6
Machine Row  255.                  8
Hammer Leg Extension 7510,10,10,10,10,10
Leg Curls 8010,10,10,10,10,10
Bicep Curls 7010,10,10,10,10,10 
Chest Fly 13510,10,10,10,10,10

In summary, power increases muscle size by increasing the volume

Now that I have built up my power next week, I will focus on improving my fitness and muscle size. This will require less weight, more reps and sets, and the correct form. You should see noticeable gains in the first few weeks after increasing your power because you will access a different energy pathway.

After focusing on the ATP-CP energy pathway to increase your power and strength, use the glycolytic energy pathway to increase your muscle size. By focusing on your strength and power during the first half of your journey, you improve your athleticism, increasing muscle size. The journey’s second half is about using the proper form during each lift.

Next week, I will begin a 7-day workout plan. There will be three days of legs/back and four days of chest/arms/shoulders. I prefer to work the legs and back together because lifts like the deadlift and squat incorporate both. I also like to keep the chest, arms, and shoulders together because the bench press, overhead press, and dip machine include all three. Next week, I plan to lift 70% of my one-rep max for five sets of ten reps. 

Related Articles

  • Muscle Power – How to Use Training Principles for Fast Results
  • Measure Outcomes – Build Muscle by Making Adjustments
  • Fitness – List of the 10 Best Fitness Questions and Answers
  • Bodybuilder – Answers to Questions About Bodybuilding
  • How Do You Build Muscle When You Are A Difficult Muscle Gainer?
JOIN OUR EMAIL LIST
Thank you for subscribing.
Something went wrong.
We are always working on something really vital. Signup to get notified when we launch.
We hate spam. Your email address will not be sold or shared with anyone else.

Blogs Gym Rat Power Strength Volume
Share. Facebook Twitter Pinterest LinkedIn Telegram Reddit Email
Previous ArticleSugar, Friend or Foe – How It Affects Fat Loss and Fitness
Next Article Fighting Coronavirus – How to Use This Strategy Best to Survive
Terry Clark
  • Facebook
  • Twitter
  • Pinterest
  • Instagram
  • Tumblr
  • LinkedIn

Terry Clark, M.S. is a math professor, certified fitness trainer, nutritionist, bodybuilding coach, writer, and fitness enthusiast. Terry loves working out, math, music, chess, cooking, writing, and teaching.

Related Posts

Unleash Your Gym Potential: The Power of Gym Knee Sleeves for Support, Performance, and Protection

September 22, 2023

Fitness Outfits – Best Types to Help You Reach Your Goals

September 18, 2023

Minimum Effective Volume – Building Muscle Smartly

September 11, 2023

Volume Chart – The Ultimate Guide to Optimizing Muscle Growth

September 6, 2023

Maximum Adaptive Volume – Unleashing Muscle Growth

September 4, 2023

Minimum Volume – Strategic Simplicity of Muscle Maintenance

August 30, 2023
Add A Comment

Comments are closed.

Don't Miss

Boosting Testosterone, Muscle Building, and Sexual Health with Oysters

By Terry ClarkSeptember 24, 2023

Oysters, often celebrated as the aphrodisiac of the sea, have been consumed for centuries for…

The Surprising Truth: Therapy Is Better for Fat Loss Than Any Exercise or Diet Program

September 23, 2023

Naturally Nourished Skin: Home Remedies for Radiant Health

September 22, 2023

Unleash Your Gym Potential: The Power of Gym Knee Sleeves for Support, Performance, and Protection

September 22, 2023

4 Effective Tips for Maintaining Long-Term Workout Goals

September 21, 2023

Here Are the 4 Best Reasons to Try a Functional Trainer Machine

September 20, 2023

The Impact of Remote Work on Physical Health: Addressing Sedentary Lifestyles and Promoting Exercise

September 19, 2023




Stay In Touch
  • Twitter
  • Pinterest
  • Instagram
  • YouTube
About Us
About Us

Your source for health and fitness news. We provided the latest scientific backed research to help you on your health and fitness journey. Check out our articles, diets, workouts, and fitness calculator.

We're accepting new partnerships right now.

Email Us: terry@tfclarkfitnessmagazine.com
Contact: +1-407-680-3162

Our Picks

Unleash Your Gym Potential: The Power of Gym Knee Sleeves for Support, Performance, and Protection

September 22, 2023

4 Effective Tips for Maintaining Long-Term Workout Goals

September 21, 2023

Here Are the 4 Best Reasons to Try a Functional Trainer Machine

September 20, 2023
New Comments
  • alinaaimes on 5 Healthy Habits Students Should Build to Maintain Their Fitness
Facebook Twitter Instagram Pinterest
© 2023 TfClark Fitness Magazine. All Rights Reserved.

Type above and press Enter to search. Press Esc to cancel.

Manage Cookie Consent
To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behavior or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Manage options Manage services Manage {vendor_count} vendors Read more about these purposes
View preferences
{title} {title} {title}