30 Seconds SummaryThis Determines How Much Muscle You’ll Gain from Your Training
- Mechanical tension is the primary factor driving muscle growth, influenced by training intensity and time under tension.
- Higher training intensities result in greater muscle tension but lower time under tension due to fewer repetitions possible with heavier weights.
- Repetition tempo effects balance out since slower tempos reduce number of reps but increase duration per rep, while faster tempos allow for more reps but shorter duration.
- Muscle hypertrophy is simplified in the Henselmans hypertrophy model which equates muscle growth with the total number of sets per muscle group per week if training intensity varies.
- Repetition tempo and training intensity, as individual factors, do not significantly affect muscle growth; what matters more is the total volume of training.
- Training to failure does not enhance muscle growth unless it increases the total volume of repetitions done.
- Longer rest intervals between sets can lead to increased muscle growth due to higher total training volume achievable.
- Training frequency does not impact muscle growth if volume is equated; however, higher frequency allows for potential increase in volume and therefore muscle growth.
- The Henselmans hypertrophy model simplifies muscle growth prediction based on straightforward measurements like total reps or sets per week for a muscle group.
