Intensity of Effort is Most Critical Factor for Gaining Muscle Mass

There are endless abilities to increasing muscle mass. In this article, we explore the effects hypertrophy training has on weight training and the gaining of muscle mass.

Arguably, strength and hypertrophy are two of the most popular reasons for being involved in weight training. Hypertrophy is the ability to increase muscle mass. Adding muscle mass provides us with many important physiological, immunological, and psychological benefits.

There are many who assume that by just lifting weights you will automatically get bigger. Whilst this is true to an extent, most people quickly find out that gaining muscle isn’t as easy as it would seem. Fortunately, research has investigated this dilemma and found some interesting facts.

Interestingly, research has shown that the most important factor for increasing muscle mass is something most people have never heard of – your intensity of effort. This means lifting to or near failure with increased internal focus. In other words, focusing on the contraction of the muscles you’re training regardless of the weight you’re using. As both heavy and lighter loads have been shown to produce nearly equal muscle gains, science suggests it’s how you put your ‘mind into your muscles’ that matters the most.

Once you are able to internally focus on maximally contracting your muscles, then the following variables in order become even more effective. Volume: >10 reps/muscle/wk with <15 sets/muscle/wk Frequency: 3 or more sessions/wk Daily protein intake: 1.6+ g/kg Inter-set rest: > 60 sec

Reference

Morton, R., W., Colenso-Semple, L., & Phillips, S., M. (2019). Training for Strength and Hypertrophy: An Evidence-based approach. Current Opinion in Physiology, 10, 90-95.