How To Put On Lean Body Mass
www.morellifit.com Are you a hard gainer or athlete looking to put on some lean mass in the off-season? Whether your either of those or just someone looking to gain some lean body mass, it's important to use hypertrophy methods. What does that mean? Well, we first need to understand this means you are training with an external load (weights), and that you are training each set until your muscles fatigue. With that in mind, we now have to take a look at time-under-tension or TUT, which means; the amount of weight your muscles resist weight during a specific set. Time Under Tension (TUT): 0-20s = Strength 20-40s = Strength|Hypertrophy 40-70s = Hypertrophy So now that we know the desired training effect; ie: lean mass gains. We need to change the stimulus enough to create the correct dose response. If we are looking to use hypertrophy methods to increase LBM then we need to make sure our TUT for the given set falls somewhere between 40-70s. How do we achieve a TUT of 40-70s? In order to create hypertrophy we need to overload the eccentric phase using lower loads. In the video I go over both the concentric phase (shortening) of the lift as well as the eccentric phase (lengthening) of the lift. Upon proper execution you'll likely experience a completely different training effect (immediate) that what you are used to. While I certainly recommend varying your training between both strength and hypertrophy methods, if your goal is LBM then adjust your training accordingly to favor the latter. Remember, losing fat and/or gaining lean muscle takes time so be patient. Stay consistent and progressively overload the muscles and you will undoubtably reap the benefits from this protocol.
