Put the “Hyper” into Hypertrophy

THE GOAL: MUSCLE GROWTH

“Hypertrophy” is a fancy word for “building muscle”. It involves “effectively damaging the muscle in order for it to grow back bigger”, says Shaun Stafford, director of London’s City Athletic and former beanpole-turned-WBFF World Fitness Champion.

YOUR STRATEGY

Stafford’s formula for growth is to lift at 80% or more of your max for 45-70 seconds for each of your three or four sets per exercise. That works out at 8-12 reps, each lasting five seconds – likely slower than you’re used to. If you want to cram enough metabolic stress to trigger growth into 20 minutes, Stafford recommends targeting a single muscle group. A weekly split might be: chest, back, rest; legs, arms and abs, rest; active recovery. (Leave 48-72 hours before hitting the same group again.)

A WEIGHTED DIP SHIFTS THE FOCUS FROM YOUR TRICEPS TO YOUR CHEST