7 Tips for Hypertrophy or Muscle Growth

Volume is crucial
Set your workouts around 3 sets of 12 reps each, in this way you will create enough metabolic response and GH production, essential for muscle development.

Training frequency is important
Try to have at least 4 workouts a week, training different body parts each session. Ex: Day 1-legs and abs, Day 2-back and shoulders, Day 3-chest and arms, Day 4-legs and abs.

Intensity is important too
Make sure you workout hard enough! Chose the right weight, in a way that the last 1-2 reps feel challenging, reach failure.

Rest time
In order to create enough metabolic response, do not rest more then 45-60 secs between sets.

Make sure you execute all your exercises with enough TUT or time under tension. Tempo is the speed of muscle fibres contraction. This is simply to say to perform all the exercises with controlled manner during the eccentric phase (lowering phase of the squat). It is advisable to keep a 4010 tempo for a proper, effective time under tension.

Carbohydrates are not evil and they are actually helpful if your goal is lean tissue growth. If  you want to look jacked, try to have them around your workout, definitely always post workout to replenish your glycogen stores. In this way you avoid to store extra body fat.

Two of the most important supplements I advise are definitely BCAA (Branched Chained Amino Acids), to be taken intra or post workout, to aid muscle growth and whey protein, to be taken straight after your workout.

 The road to get jacked is there for you, enjoy the journey!

Michele Santeramo