Originally Posted by
TheHardOne 
Heres a small little article I made, hope it helps you guys!
20 Ways to Maximize your Hypertrophy/Strength Gains!
1)Incorporate more "rest days" (days with no intense weight training, cardio is fine) (your
endocrine system / adrenal glands take a beating from intense heavy weight training, your endo
sys. / adrenals need to be running at a high performance(healthy) to ensure you maximize hypertrophy....I
mean why would you want to half ass your hypertrophy goals? Take a rest day before and after every
training session to elict a greater anabolic effect)
2)Incorporate more "greens" into your diet (green leafy veggies,green tea) (less excess
inflammation / cleaner liver = greater protein synthsis/insulin sensitivity = greater Anabolic!)
3)Don't be afraid of using "low reps" (2-5) (myofibrillar hypertrophy is the thickest form of
hypertrophy, just make sure you know how to feel the stretch and contraction on the targeted
muscle for injury prevention purposes!)
4)Keep a "constant" tension on the targeted muscle (say goodbye to joint pain!)
5)Relax your Sympathetic Nervous System starting 2-4 hours before bed
6)Use "extreme failure" techniques like drop sets/rest pause as a "shock technique" to your
cns/endocrine system, not used as a primary focus in your training
7)Have a "deload" week, every 4-6 weeks (a week when you train with relatively higher reps or even
taking the week off)
8)Your 20 percent bodyfat? 20g fish oil sounds about right for you. (benefits for insulin
sensitivity, testosterone levels, gets rid of excess inflammation)
9)Don't be afraid of shortening up your range of motion, for the sake of your knees/elbows!
10)Incorporate various yoga stretches specifically for your lower back health
11)Maximize your hormones naturally! (less training during the week, balanced omega 3-6-9's,
training smart not utilizing extreme failure techniques/high volumes every session is a good
start)
12)Stop stressing! (why create a excess cortisol circulating your body?)
13)Laugh atleast 10-15 mins a day! (a positive mind with less stress = more anabolism!)
14)Learn the biomechanics on every muscle group (so you won't perform the same range of motion
twice in one workout)
15)Focus on compound movements always, but don't be afraid of using isolation movements as a
"tool" to fill the muscle out (ensures muscle symetry / balance)
16)Utilize "top lockout" movements as a tool in your training for nerumuscular adaptation (think
of rack deadlifts, squat lockouts, bench/military press lockouts)
17)Stretch the targeted muscle between working sets (for a enhanced hypertrophy/nutrient delivery
benefit)
18)The muscular system can recover within 30 seconds, the Central Nervous System however requires
a little longer to recover, more so around the 90 second or more range. Save the super short rest
periods(30-60) for the trainees who have the body recomposition/shredding goal. Yes GH is enhanced
with supershort rest periods, but when your cns is recovered you get more heavier / intense sets,
which equals greater testosterone / igf-1 benefits = greater muscular hypertrophy
19)Chase performance, not fatigue! - Christian Thibaudeau (if you find your motivation is starting
to decrease, your intensity during training isn't the same, your most likely starting to overtrain
your endocrine system, and your starting burnout your cns)
20)Take in BCAA's / cell volumizers pre workout to ensure protein synthesis will be much higher
during and after your training session, and your nutrient delivery(pumps) to be tremendously
enhanced, which will benefit various hormones like VEGF(veign creating hormone), mgf, and igf-1
which will enhance hypertrophy.
(ughhh typing on wordpad the double space crap is there by default, ill fix it 2morrow, im going to bed lol)
