If your priority is to build muscle and develop a more muscular body, then our muscular development or ‘hypertrophy’ programme is your answer. To build larger, stronger muscles you will have to engage in an intensive weight-training programme that may include bodyweight exercises or work with barbells, dumbbells, kettlebells, cable resistance or strength training machines.
How you build muscle
The degree to which you develop muscle size depends on how often you train (frequency), how many sets and reps you do (volume), how much weight you lift (loading). Working individual muscles or muscles groups to momentary exhaustion (failure) causes microscopic muscle damage, which acts as the growth stimulus. When the body repairs these small tears, it makes the muscles fibres thicker so that they can better cope with this stress in the future. This adaptation to mechanical stress is call supercompensation, and supercompensation is essential for continuous progress. As you can imagine, the stronger and fitter you get, the harder it becomes to ‘beat’ your last workout, which is why progress is relatively fast in the first few months, but slows down as you get bigger and stronger. For continuous progress, advanced lifting strategies are used to challenge stubborn muscles to renewed growth.
If you are starting out, we recommend at least 3 full-body training sessions per week, of which at least 2 sessions should be performed under your trainer’s supervision, so that we can teach you safe and effective lifting technique.
After a few weeks of training to become familiar with the basic lifts, you’ll progress to a ‘split’ programme, in which you’ll focus on working certain muscles on one day, and the rest on a second or even 3rd day. The benefit of split training lies in the fact that you can train certain muscles groups harder by doing more exercises for that specific muscle. How you split your body depends on how many days a week you can commit to working out.
Nutrition is also important
Needless to say, nutrition also plays a crucial role in any muscular development programme. Adequate intake of energy, protein and micronutrients are necessary to provide the building blocks for growing muscles.
Want to know more about our muscular development programme? Call us today on 27877445/99877445 for a free consultation appointment or click the link below to book it online.