3 Keys To Hypertrophy Training

I was the small kid at school - you know, the one always seated in the front left row of every team photo. Perhaps this fuelled my passion for learning about strength and conditioning, in hopes one day to transform the body I was born with, and maybe turning it into a career path.

Hypertrophy is one training style that promotes lean muscle growth; so if you are looking to gain size, these 3 key principles may help you better understand this method:


1. Decreased speed of movement – slow and steady is the key
Eccentric phase (weight moving down, controlled resistance)– 3 seconds
Isometric phase (weight steady, pause) – 1 second
Concentric phase (weight moving up, most muscle effort) – 1 second

2. Increased reps or perform ‘til failure
You need to maximise the muscle workload and time under tension, to promote muscle fibre micro-tears.  Just be careful not to take it too far and cause damage or injury.

3. Do not ‘lock out’
Keep your joints moving.
By not locking out at the end of each rep, the muscles do not have a chance to rest, which will further increase the muscles time under tension

There are many training techniques that can help modify your body shape, and advice from a personal trainer is recommended before beginning any new training regime. If gaining muscle mass is your current fitness goal, email us, and Logan can design you a programme.

Posted on August 9, 2015 .