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Three Phase of Weight Training In Hypertrophy
Hypertrophy is nothing but an increase in muscle mass because of increase in the size of each fiber. Building muscles and muscle mass is considered to be one of the most difficult tasks. Our body is an extremely efficient machine which retains just the right amount of muscle mass required to perform daily routine tasks. Excess muscle mass requires a lot of energy to maintain so our body adds muscle mass with a lot of difficulty but sheds its when you stop working out. |
If you are interested in building more muscle mass then you can achieve it with three phase weight training hypertrophy. Remember doing the same exercise day in and day out is a complete waste of time. If you continue doing the same exercise with the same weights, your body will make all the changes to that particular exercise and after some time your muscles will not grow. That is why three phase weight training hypertrophy is important part of weight training.
First Phase Weight Training Hypertrophy
The first phase of your three phase weight training hypertrophy should about organizing your workouts into three periods, each for a month to six weeks. In this phase you should go for rapid muscle growth and this means on most exercises you have to do 3 sets of 6 to 10 repetitions and use enough weights so that your muscles get fatigued after you finish the last repetition.
Second Phase Weight Training Hypertrophy
Here you should first warm up completely with 15 minutes of light cardio exercise and stretching. Follow this up with 4 to 5 sets of 5 repetitions of exercises comprising of squats, dead lifts and bench press. In this phase you are doing power lifting type of workouts with heavier weights. Do not over do the weights and remember to have a spotter besides you so you are lifting heavy free weights.
Third Phase Weight Training Hypertrophy
In this phase you cut down your weights and lift lighter one. Do around 3 sets of 14 repetitions and go from one exercise to another without taking any rest in between the exercises. You should add more cardio workouts in this phase and watch your diet very carefully. In this phase you will not add any new muscle mass but you will be able to clearly see what you have been doing in the first two phases of weight training hypertrophy
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