Training Splits for Hypertrophy

How to incorporate hypertrophy into your routine:

1. Aim for 6-12 reps
2. Lift to fatigue
3. Rest between sets for 1-3 minutes 
4. Eat adequate protein to repair muscle fibres post-workout

1. Aim for 6-12 reps 

The easiest way to incorporate a hypertrophy workout is simply to lift heavier than you normally would. Instead of doing 3 sets of 15 reps, consider doing 5 sets of 6 reps. You want to lift heavy enough to hit fatique on the last rep. If your body starts shaking and you start to lose your form by the last rep, that's a sign that you're lifting the right amount of weight. 

2. Lift to fatigue

When we lift heavy, we are depriving our muscles of oxygen and also creating muscular damage to the fibres. When you start to feel like you can't do anymore reps without losing form, it means you've hit failure. You should be breathing heavy, which gives your body a cardiovascular effect. Remember to lift weight slowly on the concentric movement (shortening of the muscle), and slow it down a little bit more on the eccentric movement (elongation of the muscle). That might mean doing the concentric movement for 1-3 seconds, and eccentric movement for 2-4 seconds.

3. Rest between sets for 1-3 minutes

New research shows that longer rest times are required for heavy compound movements like deadlifts, squats, bench press, and rows. If you are doing isolation exercises like bicep curls and shoulder presses, less rest time is needed. This is something you can play with to decide how much rest you need between sets.

4. Eat adequate protein to repair muscle fibres post-workout

Ideally, we need to consume anywhere from 0.8g to 1.7g of protein per kilogram of bodyweight, depending on your level of daily exercise. Most sedentary adults can aim for the lower end of the spectrum. But if you are seeking more muscle growth and strenght, you need to increase your protein intake accordingly. 

If you are confused about how to do hypertrophy right, get in touch

The professional coaches at Rage Fitness are educated in various modalities to ensure that you get the results you want. Working out with a personal trainer takes the guesswork out of building routines and challenging your muscles in the right way to achieve that aesthetic you seek. Both men and women can benefit from hypertrophy!

If you want to learn how to do hypertrophy the right way, contact us at Rage Fitness and book a free demo session. Call or text us at 1-825-945-7733 or fill out the online contact form today!