The Science of Training for Muscle Growth as a Beginner: The Ultimate Evidence-Based Guide For Men and Women of All Ages

There's a ton of information online about building muscle. Unfortunately, it's not uncommon for this information to conflict. For beginners, it can be simply confusing. Who should we trust? Fortunately, we don't have to rely on anecdotes. There exist numerous scientific studies exploring how training with certain variables impacts muscle growth for a variety of demographics. In this book, we explore over 130 studies to derive recommendations on how beginners of any demographic (men and women below and over the age of 50) can train optimally to build muscle. More precisely, we explore the research with regards to Which exercises optimally build muscle What rep range best stimulates muscle growth How many sets per muscle optimally build muscle If rest intervals durations between sets matter for muscle growth How many times per week should you train a muscle Each chapter contains a few summary points at the end. At the end of it all, we detail a few example training templates beginners of any demographic could use. Download Directly from Usenet. Sign up n Introduction 5 Chapter 1: Exercise Selection 8 1.1 Intro 9 1.2 Free Weights vs Machines vs Bodyweight 10 1.3 Compound vs Isolation Exercises 30 1.4 How to Select Compound Exercises 33 1.4.1 Horizontal Push 35 1.4.2 Horizontal Pull 44 1.4.3 Vertical Push 51 1.4.4 Vertical Pull 59 1.4.5 Knee Dominant Compound 66 1.4.6 Hip Dominant Compound 72 1.4.7 End of Detailing Exercises 78 1.5 How to Select Isolation Exercises 81 1.5.1 Isolating the Triceps 82 1.5.2 Isolating the Elbow Flexors 90 1.5.3 Isolating the Lateral Shoulder 101 1.5.4 Isolating the Rectus Femoris (Quadriceps) 105 1.5.5 Isolating the Hamstrings 110 1.5.6 Isolating the Calf Muscles 115 1.5.7 Isolation Exercise Summary 119 1.6 How Many Compound Exercises (Per Movement Pattern) And Isolation Exercises (Per Muscle) Should Y 120 1.7 Exercise Order 129 1.8 What About the Abs and Forearms? 131 1.8.1 Abdominals 132 1.8.2 Forearms 135 1.9 Chapter Summary 150 Chapter 2: Rep Ranges 151 2.1 Intro 152 2.2 Traditional Rep Range Continuum 153 2.3 Long-Term Research 156 2.4 Why Is the Actual Muscle Growth Rep Range So Wide? 158 2.5 How Heavy Is Too Heavy for Muscle Growth? 163 2.6 How Light Is Too Light for Muscle Growth? 171 2.7 Combine Different Rep Ranges for More Muscle Growth? 179 2.8 Do You Need to Train to Failure for Optimal Muscle Growth? 184 2.8.1 Data on Young Individuals 185 2.8.2 Data on Individuals Above 50 206 2.9 Fast Reps vs Slow Reps for Muscle Growth 211 2.10 Chapter Summary 218 Chapter 3: How Many Sets? 219 3.1 Intro 220 3.2 Low Sets vs Moderate Sets vs High Sets 222 3.3 How to Count Your Weekly Sets for a Muscle Group 227 3.4 Chapter Summary 230 Chapter 4: Rest Intervals 231 4.1 Intro 232 4.2 Rest Intervals with Compound Exercises 234 4.3 Rest Intervals With Isolation Exercises 243 4.4 Chapter Summary 246