THE SECRET TO building muscle has always been about the reps. But that doesn’t mean what you think. We’re often taught that eight to 10-rep sets are the key to unlocking hypertrophy, the increase in the size of our muscle fibers that results in what we know as muscle growth. But new research shows that’s not the case. According to a meta-analysis, you can build muscle with almost any rep scheme, as long as the move is repeated until near-failure.
This doesn’t mean maxing out every set. Instead, it means using a full range of motion on every exercise, because your muscles generally experience their best growth potential as they’re stretching out.
Think of the bottom of a biceps curl, when your arm is nearly straight, as the key to unlocking the arm growth you want. You also need to push sets to the edge with science-backed advanced techniques like partial reps (smaller movements you do when you’ve exhausted your ability to do full-range exercises) and drop sets.
That’s where our eight-week starter guide to hypertrophy training comes in. In these two workouts, you’ll learn exactly how to dominate the key moments of each rep and set, so you can maximize muscle-growing potential—and you’ll train body and mind to understand how hard you can push. (A bonus: You’ll get some difference-making nutrition tips, too.) And once you’ve crushed this session and want more, we’ve got you covered with our new Ultimate Muscle-Building hub.
WORKOUT SCHEDULE
Train four days a week, doing each workout twice per week. On all other days, aim to get in light activity (think: taking a walk). On at least one non-training day, push yourself athletically, going for a 20-minute run, taking a group fitness class, or playing hoops.
- DAY 1 – LOWER BODY
- DAY 2 – UPPER BODY
- DAY 3 – REST
- DAY 4 – REST
- DAY 5 – LOWER BODY
- DAY 6 – UPPER BODY
- DAY 7 – REST
WORKOUT 1:
LOWER BODY
DIRECTIONS: Do the moves in order, adhering strictly to the rest periods. On each exercise, during your first two sets, focus on form. Use weights that allow you to finish each set 1 to 2 reps before failure. Your final rep of each set should be slower than your initial reps. On the final set of each exercise, use a weight that’ll push you to your limits.
If an exercise calls for partial reps, the partial reps should feel hard. Every two weeks, aim to add at least 2.5 more pounds to your working weight on the first two exercises.
Warmup: Spiderman Lunge
Start in pushup position, then shift your right foot just outside your right hand, keeping your left leg straight. Squeeze your left glute. Raise your righthand toward the ceiling, following it with your eyes. Reverse the moves back to pushup position, then repeat on the other side. That’s 1 rep; do reps for 60 seconds. Do 2 sets.
Hybrid Sumo Deadlift
Stand with your shins touching a loaded barbell, feet just wider than shoulder width, then push your butt back and lower your torso until your hands can grasp the bar, shins just outside your arms, back flat. Stand explosively, squeezing your glutes. Lower to start. That’s 1 rep. Do two sets of 6 to 8 reps, then two more sets of 4 to 6 reps.
Landmine Front Squat
Place one end of a barbell in a towel or a corner wall in your gym, then load the other end with weight. Stand next to the end with weight and grasp the sleeve with both hands. Hold it at your chest, standing with feet slightly wider than shoulder width. Bend at the knees and hips, lowering until your thighs are at least parallel with the floor (go lower if you can). Stand and squeeze your glutes. Do three sets of 8 to 10 reps. During the final set, immediately after doing 8 reps, do 6 partial reps, lowering all the way, then driving halfway up to standing position.
Barbell Front-Foot-Elevated Split Squat
Stand with a loaded barbell, left foot on a three-inch elevation (a pair of 25-pound plates or a small step should work). Step your right foot three feet behind you, heel off the floor. Bend at the knees and hips, lowering until your right knee is an inch from the floor. Shift back to the start. That’s 1 rep; do one light warmup set, then do two sets of 8 reps per side.
Hip Thrust
Sit on the floor, shoulder blades against a bench, feet near your butt, a loaded barbell just above your hips. Your hands should be on the barbell. Squeeze your glutes, driving the barbell upward and creating a straight line from shoulders to knees (while still flexing your abs). Lower your butt to within an inch of the floor, then drive up. That’s 1 rep. Do two sets of 12 reps. After the 12th rep, sit back on the floor. Rest for five seconds. Then do another 4 to 6 reps.
WORKOUT 2
UPPER BODY
Warmup: Foam Roller T-Spine Opener
Lie on your right side, knees and hips at 90 degree angles, a foam roller between your knees. Your hands should be in front of your chest, palms together. Squeeze the foam roller and plaster your right arm to the floor as you reach your left arm behind you, aiming to touch the back of your hand to the floor. Return to the start. That’s 1 rep; do 10 reps per side.
Incline Bench Stretch Row
Lie with your stomach on a bench set to a 30-degree angle, glutes squeezed, dumbbells in your hands, held naturally. Your chest should be just off the bench. Round your back and reach for the floor with your dumbbells. Then squeeze your shoulder blades and pull the dumbbells toward your hips. Hold. That’s 1 rep; do two sets of 8 to 10 reps. Then do a set of 6 to 8 reps.
Dumbbell Incline Press
Lie with your back on a bench set to a 30-degree angle, dumbbells held directly over your shoulders, abs and glutes tight. Bend at the elbows and shoulders, lowering the dumbbells to within an inch of your chest. Press back up. That’s 1 rep. Do two sets of 8 to 10 reps. Then do a set of 6 to 8 reps. After the final set, lower the dumbbells to within an inch of your chest. Press them up a few inches. Do 6 reps like this.
Hammer Curl
Stand holding dumbbells at your sides, abs and glutes tight, palms facing each other. Without moving at the elbows, curl the weights toward your chest. Lower. That’s 1 rep. Do 8 to 10 reps. Then lower to the start. Do 4 to 6 more reps, raising the dumbbells until your forearms are parallel to the floor.
SUPERSET: Go straight into the next move without resting. Do three sets like this, total.
JM Press
Lie with your back on a bench, dumbbells held directly over your shoulders, abs and glutes tight. Keeping your elbows close to your body, lower your elbows toward your rib cage while also lowering the dumbbells toward your shoulders. Pause, then drive your arms straight. That’s 1 rep; do 8 to 10 reps. Rest 90 seconds.
Hollow Body Dumbbell Anti-Extension
Lie on your back, legs straight, a light dumbbell held in both hands directly above your chest. Press your lower back into the floor. Raise your legs an inch off the floor. Hold this position as you reach the dumbbell back behind you. Hold, then pull back to the start. That’s 1 rep. Do reps for 40 seconds, then rest for 40 seconds. Do three sets.
NUTRITION PLAN
Use these Ultimate Muscle-Building dietary guidelines from MH nutrition advisor Dezi Abeyta, RD. Want more info? Check out his more extensive breakdown here.
YOU KNOW PROTEIN matters. Now, master leucine, a critical branched-chain amino acid (BCAA).
WHAT IS LEUCINE?
Meet your most important BCAA. Leucine drives muscle protein synthesis and helps keep muscle proteins from breaking down.
LOAD YOUR LEUCINE
Much like you can carb-load before a big running event, you can leucine-load, too. Aim for 2.5 grams of leucine in your critical leucine-loading meals. Good sources include beef (3 ounces delivers 2.5 g of leucine), firm tofu (1 cup has 3 g), and black beans (1 cup has 3.3 g).
WHEN TO LEUCINE LOAD
You’ll want at least 80 percent of your meals to be leucine-rich. These meals send signals to your muscles to rebuild. Focus especially on your post-lift meal, your pre-bedtime meal, and breakfast.
HOW VEGANS CAN LEUCINE LOAD
You can still thrive. Animal proteins deliver leucine most effectively, but plant-based eaters have advantages. In general, they’ll have a diet rich in anti-inflammatories. And they can keep leucine levels high with smart meal combinations, like a half cup of rice and a cup of black beans.
Ebenezer Samuel, C.S.C.S., is the fitness director of Men’s Health and a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes and his current training regimen includes weight training, HIIT conditioning, and yoga. Before joining Men’s Health, he served as a sports columnist and tech columnist for the New York Daily News.
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