This is a "Coaching Series" Podcast, where Coach Cody is going to dive deep into a specific topic and truly coach you through it; so you can learn, apply, and begin to achieve better results!
And for this episode, Cody teaches: The Hierarchy of Muscle Growth
Effort — Research shows that if you don’t train hard enough, you just won’t achieve the best growth. Period. No matter what else you do optimally, it’s ineffective without getting close enough to failure.
Volume — This is the biggest equalizer inside hypertrophy research and the most important aspect for muscle growth, on paper/inside programs, is volume. Specifically being the amount of total sets done per muscle, per week. But even beyond that, it’s just total work done that trumps all.
Exercise Selection — Finding the right exercises for you is key. This matters most because of your personal posture and limb lengths, your mind muscle connection, your goals, and your ability to progress the movements overtime.
Varying Rep Ranges — We know that we can build muscle in any rep range, but there’s also plenty of research supporting different benefits for the higher and lower rep ranges. This leads us to believe there’s more benefits to doing ALL rep ranges, every week, compared to just choosing one range.
Weekly Progressions — If an exercise can’t be progressed, it’s unlikely to produce continued gains overtime. So we need to not only choose the best exercises for this, but also choose the easiest form of progression inside your periodization plan and programming methods.
Diet and Supplements — Calories, protein, water, sodium, creatine, nutrient timing, etc….
Aerobic Capacity — Cardio DOES matter here! It improves your energy systems, which can help fuel utilization, and also your recovery-ability, which can help you do more volume. It’s also been shown to improve blood flow to the muscular system.
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