Learn how to train for pure muscle growth according to science.
While training for size and training for strength share similarities, the outcomes differ significantly. Intense training can lead to both increased size and strength, but tailoring your focus to one or the other is possible based on your specific goals.
If you want to gain pure muscle growth, those two different “pathways” of training intertwine, as Jeff Nippard discuss. Jeff Nippard is a natural professional bodybuilder and fitness coach who shares tips and training programs on his YouTube channel.
In a video, Jeff Nippard explains how to train for pure muscle growth and lays out five crucial bodybuilding principles that must be followed to maximize muscular development. “This is not about how to get stronger. It isn’t about how to get both bigger or stronger. This is about maximising pure muscle gain.”
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According to Nippard, there are 5 crucial bodybuilding principles that must be followed to maximise your muscular development.
The first non-negotiable principle is that tension is king, universally recognized as the primary factor driving muscle growth. Tension is the force that muscles experience during both stretching and contracting under load.
To maximize tension on a muscle, Jeff says you should use the bodybuilding technique. This involves a controlled 2 to 4-second negative phase and a more forceful and explosive positive phase. The importance of a proper range of motion is emphasized, with an acknowledgment that full range of motion may not always be necessary, but the muscle must be sufficiently stretched to maximize hypertrophy. Jeff also advises against cheating on form to ensure that the target muscle receives the most tension.
Chapter three delves into the importance of effort, highlighting that many individuals fail to push their sets hard enough to stimulate significant muscle growth. Jeff presents a meta-analysis indicating that going closer to failure results in more muscle growth, though conflicting evidence exists.
In chapter four, Jeff discusses giving muscles a reason to grow by applying the progressive overload principle. This involves increasing some training variable, such as weight or reps, from week to week. Also, aim for improving technique and mind-muscle connection – these will ultimately help you build more muscle in the gym.
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The final principle, outlined in chapter five, is to choose high-tension exercises. Jeff advises selecting exercises with a high stimulus-to-fatigue ratio, favouring machine and cable-based options for their ability to provide substantial tension with less fatigue. While free weights have their advantages, machines and cables are deemed effective for pure hypertrophy training.
In short, Nippard’s 5 concepts you should apply to understand how to trian for pure muscle growth are:
- Tension is king
- Use bodybuilding technique
- Effort
- Give your muscles a reason to grow
- Choose high-tension exercises
Jeff concludes by mentioning that factors like training split, rest periods, and specialised hypertrophy techniques can impact muscle growth but are relatively less important. You should always try to add variety to your workouts so that your body does not get used to a certain exercise and, ultimately, you stop gaining as much muscle as you could from a specific movement.
For all the information you need about how to train for pure muscle growth from Nippard himself, watch the video below.
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There are 4 popular options for you to choose from in terms of workout splits:
How Many Sets and Reps Should You Do For Each Body Part to Maximise Muscle Growth?
There are scientific studies that tried to answer the optimal amount of total volume per body part per week. This means you can divide the volume by two workouts, three workouts, it depends on how often you weekly hit the gym and do training sessions.
While there isn’t a single number that fits all sizes, anything between 9 and 18 sets total per week per body part is going to give you some development.
Of course, there will be people on either end of the spectrum where doing only 9 sets of chest exercises will be great for muscle hypertrophy, while for others they might need 18 sets to get a good pump and get stronger.
You could do this amount of sets and reps in a single workout, but studies show that you should train your muscles at least twice a week for better results and to maintain them.
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How Often Should You Workout?
How often you should work out depends on several factors, including your fitness goals, current fitness level, and the type of workouts you’re doing. In general, the American Heart Association recommends that adults aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with at least two days of strength training exercises per week.
Here are some general guidelines for how often to work out based on your fitness goals:
- For general health and fitness: Aim to exercise most days of the week, for at least 30-60 minutes per day. This can include a combination of aerobic exercise, strength training, and flexibility exercises.
- For weight loss: Aim to exercise most days of the week, for at least 30-60 minutes per day. This should include a combination of aerobic exercise and strength training, with a focus on creating a calorie deficit through a combination of exercise and diet.
- For muscle building: Aim to do strength training exercises at least two days per week, targeting all major muscle groups. You can also include aerobic exercise and flexibility exercises as part of your routine.
- For athletic performance: The frequency and intensity of your workouts will depend on your specific sport and fitness goals. Consult with a coach or trainer to develop a customized training plan.
Remember, it’s important to listen to your body and avoid overtraining, which can lead to injury or burnout. Start slowly and gradually increase the frequency and intensity of your workouts over time.
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