HOW to build Muscle! Hypertrophy 101!

Coaching w/ Fit:
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🦍Uncage Your Gorilla Mind🦍
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(Code: Fresh)

Scientific References used:
Dr. Brad Schoenfeld’s Book:
Schoenfeld, B. (2016). Science and development of muscle hypertrophy. Champaign, IL: Human Kinetics.

Team 3DMJ Muscle and Strength Pyramid:
   • Muscle and Strength Training Pyramid ...  

Intensity/RPE References:
http://www.ncbi.nlm.nih.gov/pubmed/24...
http://www.ncbi.nlm.nih.gov/pubmed/12...
http://www.bodyrecomposition.com/rese...
http://borgefagerli.com/myo-reps-in-e...
http://www.bodyrecomposition.com/rese...

Pareja-Blanco F, Rodríguez-Rosell D, Aagaard P, Sánchez-Medina L, Ribas-Serna J, Mora-Custodio R, Otero-Esquina C, Yáñez-García JM, González-Badillo JJ. Time Course of Recovery From Resistance Exercise With Different Set Configurations. Journal of strength and conditioning research. 2018 Jul.

Morán-Navarro R, Pérez CE, Mora-Rodríguez R, de la Cruz-Sánchez E, González-Badillo JJ, Sánchez-Medina L, Pallarés JG. Time course of recovery following resistance training leading or not to failure. European journal of applied physiology. 2017 Dec 1;117(12):2387-99.

Watkins CM, Barillas SR, Wong MA, Archer DC, Dobbs IJ, Lockie RG, Coburn JW, Tran TT, Brown LE. Determination of Vertical Jump as a Measure of Neuromuscular Readiness and Fatigue. The Journal of Strength & Conditioning Research. 2017 Dec 1;31(12):3305-10.

Davies T, Orr R, Halaki M, Hackett D. Effect of training leading to repetition failure on muscular strength: a systematic review and meta-analysis. Sports medicine. 2016 Apr 1;46(4):487-502.

5. Helms ER, Byrnes RK, Cooke DM, Haischer MH, Carzoli JP, Johnson TK, Cross MR, Cronin JB, Storey AG, Zourdos MC. RPE vs. Percentage 1RM Loading in Periodized Programs Matched for Sets and Repetitions. Frontiers in physiology. 2018 Mar 21;9:247.

Volume References:
http://www.ncbi.nlm.nih.gov/pubmed/25...
http://www.ncbi.nlm.nih.gov/pubmed/19...
http://www.researchgate.net/publicati...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://propanefitness.com/maximum-re...

Frequency:
https://www.ncbi.nlm.nih.gov/pubmed/1...
https://www.ncbi.nlm.nih.gov/pubmed/8...
https://journals.lww.com/nsca-jscr/Ab...
https://www.strongerbyscience.com/hig...
https://www.ncbi.nlm.nih.gov/pubmed/2...

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🕔Time Stamps (Order of importance)🕔
0:00-1:05- Intro to pyramid, shoutout to ‪@biolayne1‬, Dr. Eric Helms etc.
1:06- Lifestyle (Sleep, nutrition, genetics etc.)
4:28- Adherence and the importance of it
5:09- Volume, intensity, and frequency (IMPORTANT FOR MUSCLE GAINS!)
8:44- Progressive Overload
9:25- Exercise Selection
10:30- Rep Ranges (High v Low reps and which is better)
12:15- Rest Time (Is it important?)
13:54- Tempo (Rep Tempo)
15:52- Supplements (Are they required)
16:27- Summary
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