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SOME ADDITIONAL REFERENCES
If you’re trying to build strength, you may want to do fewer reps with heavier weights. For example, you might do sets of four to six reps. On the other hand, if you’re trying to build endurance, you might do sets of 15 to 20 reps.
Ultimately, the best rep range for hypertrophy is the one that allows you to reach muscle failure in the desired number of sets. For example, if you want to do three sets of eight reps, you’ll need to choose a weight that you can lift for 24 reps total.
What is strength training?
Now that we know what hypertrophy is, strength training becomes a lot easier to define. Strength training is any physical activity that increases muscle strength and/or power.
There are a variety of ways to achieve this, but the most common method is to lift weights. This can be done using free weights, weight machines, or your own body weight. Strength training can also be done using isometrics (a type of static contraction where the muscle doesn’t change length) or eccentric contractions (a type of muscle contraction where the muscle lengthens under load).
When should you switch from strength to hypertrophy?
The answer to this question depends on your goals. If you’re trying to improve your overall strength, then you should focus on strength training. However, if you’re trying to build muscle mass, then you should focus on hypertrophy training.
How long should a hypertrophy phase be?
The Hypertrophy Phase (2-6 months) In this stage, you should feel minimal pain or discomfort after working each muscle group. You will also notice an increase in volume and heavier lifting. Be sure to reduce your reps and lower your rest times.
You should also focus on progressive overload, which means continuing to challenge your muscles by adding weight or reps each week.
The Strength Phase (0-12 Months) In the strength phase, you will want to increase your reps and lower your rest times. You should also focus on lifting heavier weights and challenging your muscles with new exercises. This phase is all about continuing to challenge your muscles so they can grow stronger.
The Powerbuilding Phase (0-12 Months) The powerbuilding phase is a combination of the hypertrophy and strength phases. In this stage, you will want to focus on both lifting heavier weights and increasing your reps. This phase is all about building muscle size and strength.
How to transition from strength to hypertrophy training?
The simplest way to transition from strength to hypertrophy training is to just start doing more reps with the same weight. For example, if you’re used to doing 12 reps per set, try doing 15 or 20 reps per set.
You can also increase the number of sets you’re doing, or decrease the amount of rest time between sets. Another option is to add more weight, but only if you can still do the desired number of reps with good form.
Keep in mind that these are just guidelines. The best way to transition from strength to hypertrophy training is to experiment and see what works best for you.
Now that we know the difference between hypertrophy and strength training, let’s look at some of the benefits of each.
Benefits of Hypertrophy Training
The most obvious benefit of hypertrophy training is an increase in muscle size. This can lead to improved strength and power, as well as improved aesthetic appearance. Hypertrophy training can also help to improve joint health by increasing the size and density of the muscles around the joints.
Hypertrophy training is also beneficial for improving metabolic health. Muscle tissue is more metabolically active than fat tissue, so increasing muscle mass can help to improve metabolism and promote weight loss.
Benefits of Strength Training
Strength training has a number of benefits, the most obvious being an increase in strength and power. However, strength training can also help to improve joint health, metabolic health, and bone density.
Strength training is also beneficial for improving athletic performance. By increasing muscle strength and power, you’ll be able to run faster, jump higher, and throw further. Strength training can also help to reduce the risk of injuries by strengthening the muscles and connective tissues around the joints.
So, which is better? Hypertrophy training or strength training?
The answer is that it depends on your goals. If you’re looking to improve strength and power, then strength training is the way to go. If you’re looking to improve muscle size and appearance, then hypertrophy training is the way to go. And if you’re looking to improve both, then a combination of both types of training is the best approach.
Do you need to lift heavy to build muscle?
A loaded barbell isn’t the only way to gain muscle. According to a study in the Journal of Strength and Conditioning Research, you don’t have to lift extremely heavy to improve strength and gain muscle. It doesn’t matter how much weight you lift as long as you reach failure.
The study had two groups of young, untrained men do eight weeks of leg presses. Group one lifted 80% of their one-rep max (the amount of weight they could lift for one rep) while group two lifted 30% of their one-rep max. Both groups worked out three times per week and did seven sets of ten reps.
At the end of the study, both groups had increased their strength and gained muscle mass. The group that lifted 80% of their one-rep max saw a 14% increase in strength while the group that lifted 30% of their one-rep max saw a 11.66% increase in strength. Both groups gained about the same amount of muscle mass.
So, if you’re looking to gain muscle and improve strength, don’t worry about lifting heavy weights. As long as you reach failure, you’ll see results. Try different exercises and rep ranges to keep your workouts interesting and prevent plateaus. And make sure to give your muscles time to recover between workouts.
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The Best Daily Habits To Maintain Your Muscle Mass After 50, Trainer Says
Preserve your muscle mass with these diet and fitness tips.
As you get into your 50s and beyond, building and maintaining muscle becomes more important than ever before. The reason is, you begin to lose muscle as you age if you don’t do anything to maintain it. Muscle mass is the fountain of youth, keeps you fit and healthy, and prevents diseases and metabolic disorders, research shows. Suffice it to say, if you haven’t been performing any resistance or strength training, then it is time to start pronto. Don’t stress, because we’ve come up with five daily habits to maintain muscle mass after 50, from diet to exercise, since they go hand-in-hand.
Although it’s never too late to start building muscle and preserving it, it’s always a great idea to check in with a healthcare professional before starting an aggressive workout plan. If you have and are ready to maintain muscle mass after 50, here are some effective habits you can include in your routine each day.
Strength train daily.
If your goal is to maintain your muscle mass, then you need to force your body to keep it. This means lifting weights or performing resistance training, where your muscles are stimulated in some way. The Department of Health and Human Services suggests strength training your major muscle groups twice a week to boost your muscular fitness (via the Mayo Clinic).
If you don’t have access to weights, no worries. You can use resistance bands or even bodyweight movements such as squats, pushups, and lunges. The important thing here is consistency!
Perform physical tasks.
Outside of your workouts, it’s crucial to be as physically active as possible. This will keep your muscles engaged, and your basal metabolic rate (BMR) high. (BMR is how many calories you torch when your body completes basic functions.)
Perform relaxation techniques, and get enough sleep.
Although you do want to stay physically active to keep your muscles stimulated, it’s just as important to relax and get your body to calm down, which will keep your cortisol levels low. Be sure to get enough sleep, since you build muscle during your rest phase. What’s enough sleep? The American Academy of Sleep Medicine and the Sleep Research Society suggest getting a minimum of seven hours of Z’s every night, according to the Centers for Disease Control and Prevention.
There are two main goals when it comes to strength training: increasing muscle size (hypertrophy) and increasing strength. These goals often go hand in hand, as increasing muscle size can also lead to increases in strength. However, the specific training methods used to achieve these goals can differ.
Training for hypertrophy typically involves lifting moderate weights for a high number of repetitions (8-12 reps) with short rest periods in between sets. The goal is to fatigue the muscles and stimulate growth. This type of training is best for increasing muscle size and can also lead to increases in strength.
Training for strength, on the other hand, typically involves lifting heavy weights for a lower number of repetitions (1-6 reps) with longer rest periods in between sets. The goal is to increase the maximum amount of weight that can be lifted (known as one-rep max or 1RM). This type of training is best for increasing strength and can also lead to increases in muscle size.
It’s important to note that both types of training are important for overall fitness and can help improve athletic performance. The key is to find a balance that works for your individual goals and fitness level.
The links above are affiliate links, so I receive a small commission every time you use them to purchase a product. The content contained in this video, and its accompanying description, is not intended to replace viewers’ relationships with their own medical practitioner. Always speak with your doctor regarding the content of this channel, and especially before using any products, services, or devices discussed on this channel or website.