Many guy’s goal to train is to gain and make them look big(probably some lady’s goal, too). There is an optimal hypertrophy training and try this instead of just training randomly. You may get results faster.
There are a number of factors that determine the rate and extent of skeletal muscle hypertrophy achieved through resistance training. Non training variables such as genetic background, age and gender, have been shown to govern the hypertrophic response to a training protocol.
How should you train for hypertrophy training
Apart from individual factors, available research suggests that maximum gains in muscle hypertrophy are achieved by training regiments that use a repetition range of six to 12 repetitions per set with rest intervals of 60 to 90 seconds between sets.
Furthermore, multiple set training appears to produce superior hypertrophic results. Of the multiple sets, at least some should be performed to the point of muscular failure.
Example of training method
In compound sets, you perform two or more exercises for the same muscles in rapid succession. For example, you may choose to alternate
- 3 sets of Triceps push down
- 3 sets of dumbbell chest press
In this way, you can push the triceps muscles to a high level of fatigue and muscle pump.
Some of exercises during personal training here