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#094 Dr. Layne Norton on Building Muscle – Insights on Diet, Training, and Supplements
FoundMyFitness
Intensity and Volume: The Recipe for Muscle Growth
Building muscle hinges on two main factors: mechanical tension and the number of hard sets performed. Mechanical tension is not solely about lifting heavy weights; it encompasses the cumulative tension throughout all repetitions and sets. To optimize mechanical tension, it’s essential to focus on performing hard sets—those carried out close to failure—without necessarily reaching complete failure each time. Research indicates that getting within a few reps of failure is efficient for maximizing muscular hypertrophy, while consistently training to failure can impair performance and reduce the load that can be managed in subsequent sets. This is especially relevant for compound movements, which can be extremely fatiguing, limiting the volume of effective sets. In contrast, isolation exercises allow for pushing intensity harder, aiding in muscle development. A clear dose-response relationship exists between the number of hard sets and muscle growth, highlighting the importance of balancing intensity and volume for optimal results.
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