Summary
In this conversation, Ox and Mikey discuss the foundations of training for muscle growth, foundational concepts like volume, rep ranges and load, frequency, rest duration, exercise order, & intensity. The goal of this episode is for the listener to have a complete understanding of how training should look and be set up if their goal is to build muscle.
They emphasizes the importance of focusing on doing the right things during the beginner phase to maximize “newbie gains” and establish habits that will allow them to continue to maximize progress as they advance in their training and physique development.
In this episode, the hosts discuss the importance of rest and recovery in achieving muscle growth, emphasizing the need for proper rest days and training frequency, especially for intermediate and advanced lifters.
The duo also delve into the importance of focusing on technique and form—highlighting the role of tempo in promoting good form and injury prevention.
The episode concludes with a message of encouragement for listeners to prioritize their health and fitness goals in the new year.
Takeaways
Beginners are granted a grace period of newbie gains, during which they should focus on improving technique and developing good habits to maximize newbie gains.
The recommended rep range for muscle growth is generally 6 to 20 reps.
The consensus on volume is in general around 10 to 20 sets per muscle group per week is a good general guideline but can vary.
Training frequency should be based on individual preferences and adherence but should be at least 1 to 3 times per week per individual muscle group
Aiming for 3-5 total gym sessions per week are a good general guideline for building your training to accommodate frequency and recovery.
Exercise order can vary, but starting with compounds and progressing to isolations is a common approach.
Rest days are crucial for recovery and muscle growth, allowing the body to adapt to the new stimulus.
Rest time between sets should range from 2-5 minutes, depending on the intensity and just how much time you have to workout.
Focusing on technique and tempo is essential for beginners to develop proper form and avoid injury.
Chapters
00:00 Introduction and Rest Days
09:48 Training for Muscle Growth
21:15 Volume and Intensity
29:09 Frequency and Exercise Order
48:38 Order of Exercises and Complexity
50:02 Compound to Isolation vs. Isolation to Compound
52:30 Effectiveness of Sets and Rep Ranges
56:18 Periodization and Changing Training Approaches
59:30 Rest Days and Recovery
01:04:38 Rest Between Sets
01:18:46 Importance of Technique and Tempo
01:27:23 Final Takeaways and New Year's Message
Extras
If you prefer Spotify: Listen Here
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DISCLAIMER
This is not Legal, Medical, or Financial advice. Please consult a medical professional before starting any workout program, diet plan, or supplement protocol. These are opinions from a Cartoon Ox.
Foundations of Hypertrophy Training: How To Train To Build Muscle