rosa lennert
It's the oldest, most talked about and researched form of exercise in the fitness world. You'll find a hundred magazines all based on growing bigger. With articles like "Grow Your Arms 2 Inches in 2! Weeks!" Hypertrophy is the reason a lot of people start working out. To get bigger and build more mass, girls to tone, guys to look like gorillas, both to attract each other. I'm not going to go over the basics, you can literally find those anywhere. What I want to go over is the not so talked about Essentials on how to properly utilize this form of training. So that you may execute and accomplish your hypertrophy goals. First let's discuss the heavier weight dilemma. A lot of people think, "forget form as long as the weight is heavy I'll grow." You might grow... a little, but no where near your optimal speed of growth. Take your time, yes it sucks and these days nobody has patience, but slow down. Literally. Use weight that is just heavy enough for you to get 8-10 reps with strict form but also keep a steady tempo. An example using dumbbell flyes; A good tempo is something like 2-3 seconds up/1 second to squeeze at the top/2-3 seconds lowering the weight/no rest and repeat, or 2/1/2. You'll see yourself start to look swole after a couple workouts with the right form.This is called Sarcoplasmic Hypertrophy in ALPHA Shred which the volume of muscle sarcoplasm increases, creating a bigger more massive look to your muscle. Remember the famous words of "Quality over Quantity"..