How To Force Muscle Growth 5 Best Methods To Make BOXROX

Week after week you go to the gym but you don’t see your muscles getting bigger. Maybe you are doing something wrong? Find out how to force muscle growth with these 5 scientific methods.

A good pump and a sweaty shirt after a workout doesn’t necessarily mean you’re doing your best to grow your muscles.

If you want to know how to force muscle growth, ride the wave of knowledge that is Jeremy Ethier.

Jeremy Ethier is a kinesiologist and fitness instructor, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and provides clear information with solid research background.

In his latest video, Ethier explained how to force muscle growth and 5 science-based methods to achieve just that.

Check out the video below and its methods on how to force muscle growth.

How to force muscle growth

The best way to force muscle growth is to apply progressive overload. Jeremy Ethier explains that there are 5 types of overload you should be aware of to use when it suits you best. Sometimes, one way to overload isn’t as good as the other, depending on the exercise.

1. Upload

If you’re a beginner, this is the best answer on how to force muscle growth: adding more weight to your lifts.

However, you will eventually reach a plateau since you can’t just add more weight to your bench press, say, every week forever. There is a limit to what your muscles will be able to move.

2. Rep

When you feel like you’ve reached a plateau after increasing the weight on the bar, adding more reps is another smart way to force muscle growth.

Even if you add just one rep to your normal set each week, you’ll be lifting more total weight at the end of each week.

How many reps should you increase to? According to a 2017 meta-analysis, as long as you push hard, you can maintain the same weight and increase to 30 reps and still get the same growth as adding more weight.

3. Set

Adding sets can be another easy way to force muscle growth. You can simply add an extra set to an exercise using the same weight from week to week.

For example, in any given week you can do 3 sets of 8 reps of barbell curls using a total of 30 pounds on the bar. The following week, maintain the same 30-pound weight and do 4 sets of 8 reps of barbell curls.

Just remember that there is a point where doing multiple sets for a specific muscle group can be a waste of time. Something called junk volume weight training in the bodybuilding community. As a general rule, never do more than 30 sets of weight training for any muscle group during 7 days.

4. Time

How fast or how slow you lift weights can help you build more muscle. By slowing down the repetitions, you will increase the amount of time tension is applied to the muscle to stimulate more growth.

This is especially effective for exercises that target smaller, weaker muscle groups like lateral raises, where adding some weight often disproportionately increases the difficulty, Ethier explains.

It’s also helpful to slow down your reps with bodyweight exercises as it’s often difficult to add more weight when performing calisthenics movements.

Statistics show that you should, at most, slow the reps to a maximum of 6 seconds for the entire movement.

5. Form

If you perform the same exercise every week, but each successive week you can control the weight more, use less momentum, and feel your muscles activated, you’re adding yet another method of overloading.

Better form comes with greater reliance on target muscles and will result in growth even if all other variables remain the same, says Ethier.

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