3 Muscle building principles 1️⃣ Mechanical tension Lift heavy loads, using primary compound movements (squat / hinge / lunge / press / pull) for 4 sets of 5-7 reps leaving 1-2 reps in reserve each set — 2️⃣ Muscle damage Lift moderate loads using slow eccentric tempos (lower slowly) for 3-4 sets of 7-10 reps, leaving 1-2 reps in reserve each set — 3️⃣Metabolic stress Lift light loads (or bodyweight) keeping maximal time under tension of the muscles, for 2-3 sets of 15-25 reps (number is arbitra
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3 Muscle building principles 1️⃣ Mechanical tension Lift heavy loads, using primary compound movements (squat / hinge / lunge / press / pull) for 4 sets of 5-7 reps leaving 1-2 reps in reserve each set — 2️⃣ Muscle damage Lift moderate loads using slow eccentric tempos (lower slowly) for 3-4 sets of 7-10 reps, leaving 1-2 reps in reserve each set — 3️⃣Metabolic stress Lift light loads (or bodyweight) keeping maximal time under tension of the muscles, for 2-3 sets of 15-25 reps (number is arbitra
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FacebookCoach PJ Nestler
Forced Growth: A New Way to Build Muscle
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