There is a tonne of conflicting advice on how you should train if your goal is to maximise Muscle Growth. So, to make it simple, I've distilled the science into what I consider to be the 11 Key Principles to apply to your training in order to make the best gains possible!
WHO AM I?
I'm Archie. I study biology at the University of Cambridge, and I am growing a YouTube Channel in order to help people improve their lives. There is a tonne of pseudoscience and misinformation out there on the self-improvement scene, so I try to take a different approach in my videos by grounding the advice I give in Science!
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Chapters:
0:00 - Intro
0:45 - You can use any type of resistance training
1:03 - What training split should you follow?
1:35 - How long should workouts last?
2:02 - Making workouts time efficient
2:22 - How much volume do you need?
2:50 - How many different exercises for each muscle group?
3:07 - What makes muscles grow?
4:02 - How many reps and sets per exercise?
4:48 - Should you train to failure?
5:22 - How to progressively overload
5:50 - How long should you rest between sets?
6:32 - How to perform high quality reps
7:15 - A note about sleep
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/
https://pubmed.ncbi.nlm.nih.gov/20847704/
https://hubermanlab.com/science-of-muscle-growth-increasing-strength-and-muscular-recovery/
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