Brian (1s):
Hello and welcome to the Get Lean Eat Clean podcast. My name is
Brian (5s):
Brian Gryn. I'm a certified health coach, trainer and author,
Brian (8s):
And this
Brian (9s):
Podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show.
Brian (25s):
Are you a middle-aged man looking to get back in shape or an experienced lifter looking to break through plateaus and achieve 30% or more muscle gain? Well, in the next few minutes, I will provide you a roadmap to help you reach your strength goals. Now, to effectively increase muscle mass by 30% or more, it's essential to understand the underlying factors that contribute to hypertrophy or the growth of your muscle fibers. This process is largely influenced by mechanical tension, muscle damage, and metabolic stress, all of which can be manipulated through carefully designed workout routines. Now, Before diving into specific exercises and training techniques, it's crucial to have a well rounded workout plan that targets different muscle groups and incorporates various training modalities as well.
Brian (1m 12s):
A, common mistake many people make is focusing solely on isolation exercises like bicep curls, tricep press downs, and neglecting compound movements such as squats, deadlifts, and bench press. While, these compound exercises may seem more challenging. They recruit muscle groups simultaneously and are central for overall strength and size gains for one building muscle isn't just about lifting heavy, it's about lifting. Smart. Research shows that you can build muscle with almost any rep range, anywhere from five to 50 reps per set. Now, The key is effort pushing your muscles close to failure. Researchers use a metric called reps in reserve, RIR, to measure how hard someone is training.
Brian (1m 59s):
If you hit failure, you're at zero RIR. If you have one rep in reserve, you could have done one more rep but no more, and so on and so forth. So your best gains will come when you finish your sets with zero to three reps in reserve. And this is proved by science. Here's a recent study titled Similar muscle hypertrophy, following eight weeks of resistance training to momentary muscular failure or with repetitions in reserve in resistance trained individuals. And the main, main conclusion from this study showed that muscle growth was almost the same, whether participants trained to failure or stopped with one or two reps in reserve. In this study, it examined quadricep hypertrophy and neuromuscular fatigue in research, 12 males and six females over an eight week intervention.
Brian (2m 48s):
They participated in random lower limb exercises, specifically leg press and leg extension with one group going to failure and the other one going from one to two reps in reserve. The bottom line was that whether you went to failure or reps in reserve, you gained about the same amount of muscle. And the study suggested that terminating sets with one or two reps in reserve can effectively promote muscle growth while also mitigating some acute neuromuscular fatigue, thereby coming back a day or two later and being just as strong. So you can almost increase your overall training volume and effectiveness if you leave a one to two reps in reserve. So what could a typical workout routine look like Based on reps and exercise?
Brian (3m 30s):
Knowing this information, for one, incorporating compound movements. These are things like squats, deadlifts, and bench press, even overhead press, and using a lower rep range for these, having a lower rep range from three to five set on these compound movements can be very effective, allowing you to lift heavier and build more mass, more effective. Now with moderate reps, anywhere from five to 15 per set, this is typically where I will lay for the about 70 to 80% of my workouts. It's more of a balanced approach, combining strength and hypertrophy, which is muscle growth. And here are some exercises that you could include with that. Pullups, bow ball rolls, uns, things like that.
Brian (4m 9s):
That's not to say that you can't do compound movements and do a higher rep range, but it's good to to create some variety and balance the number of reps that you're doing per for exercises. Now, if you're talking higher reps, typically those are most effective. For isolation exercises, we are targeting specific muscle groups. Workouts help when it comes to muscle endurance and definition. These could be leg extension, leg curls, tricep press, press downs, or bicep curls. And this could be three sets of 20 reps right in that range. So to conclude, Achieving significant muscle gain requires a smart, well rounded approach to your workouts. By varying your rep ranges and ensuring you push close to failure, you can maximize your gains.
Brian (4m 54s):
Don't forget to track your progress, have adequate recovery days, and adjust your routines as needed. Now For, personalized guidance and support, consider booking a 15 minute FREE Consult with me, and let's get started on your muscle building journey today. I'll put a Link below to book now. Thanks so much for listening. Have a great rest of the day.
Brian (5m 13s):
Thanks for listening to the Get Lean Eat Clean Podcast. I understand there are millions of other podcasts out there, and you've chosen to listen to mine and I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.
