If you’re interested inboosting muscle sizeand getting stronger, this article is for you.
The best hypertrophy workout to build size and strength awaits!
The truth is, strength and hypertrophy (muscle growth) are actually fairly simple goals.
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But “simple” does not always mean “easy.”
These are “ranges” as opposed to hard and fast rules.
Start light at the beginning, and work up to a set that causes failure in that range.
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Perform three working sets with 90 seconds of rest between each.
To perform a barbell back squat, position a barbell at shoulder level on a squat rack.
If available, set the safety pins just above waist level.
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Go as deep as comfortable without compromising your form.
Push through your feet to return to the starting position.
Repeat for the target repetitions.
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Repeat for the target repetitions.
The pull-up is an effective upper-body exercise that develops your lats, biceps, and upper back.
Hang with your arms fully extended and your feet off the ground.
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To perform a bench press, lie on a flat bench, positioning your eyes directly below the barbell.
Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Push the barbell upward until your arms are fully extended, maintaining a controlled motion throughout.
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Repeat for the target repetitions.
Overhead Presses
The overhead press is a fundamental upper-body exercise that targets your shoulders and triceps.
Again, use the barbell if you’re free to, but dumbbells are an acceptable alternative.
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Engage your core, and push the barbell straight up, extending your arms fully overhead.
Avoid shrugging throughout the range of motion and ensure your elbows remain aligned under your wrists.
Slowly lower the barbell back down to the starting position, maintaining control.
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Repeat for the target repetitions.
I like using a dumbbell for allowing a deep focus on one side at a time.
To perform a dumbbell row, stand with your feet hip-width apart, holding a dumbbell in one hand.
Let the dumbbell hang with your arm fully extended, palm facing your body.
Avoiding shrugging throughout the range of motion.
Slowly lower the dumbbell back to the starting position.
Repeat for the target repetitions, then switch sides.
Dumbbell Lunges
This hypertrophy workout to build size and strength ends with the dumbbell lunge.
They also improve balance and coordination as a bonus.
Take a step forward with one foot, keeping your toes pointed straight ahead.
As you lower your back knee, rotate your rear foot inward slightly for optimal biomechanics.
Keep your chest up and your front knee directly above your ankle.
Push through your front foot to return to the starting position.
Repeat for the target repetitions, then switch legs.
