<p class="MsoNormal">Muscle building is the primary goal of majority of these gym rats. This fascinating and blown-out-of-proportions process is known as hypertrophy. There are many programs out there which claim to be the best muscle builders. High Rep Pump Training, High Intensity Training, High Volume Training and what not. But all these are merely looking at one of the few mechanisms responsible for muscular growth. If you want to design the ultimate muscle hypertrophy plan for yourself, include these 4 fundamentals and I guarantee you that growth will be inevitable. </p> <p class="m_-4134099772923036013gmail-MsoListParagraph">1)    Mechanical Tension: Lift Heavy</p> <p class="m_-4134099772923036013gmail-MsoListParagraph"></p> <p class="articleimg"><img id="ed-img" class="art-lazy imwidth-full" title="Puncturing 6 Widely Believed Myths In The World Of Weight Training " data-original="http://media.new.mensxp.com/media/content/2017/Jul/1-1501324856.jpg" alt="Puncturing 6 Widely Believed Myths In The World Of Weight Training " src="http://media.new.mensxp.com/media/content/2017/Jul/1-1501324856.jpg" /></p> <p>Mechanical tension means old-school heavy lifting. You need to push heavy loads to recruit maximum muscle fibres and generate the greatest muscle force. Heavy loads will produce micro-traumas in your muscle fibers and the body will take it as a thereat and grow bigger in response. However, you don't need to max-out in every session as it can shift the load on to passive structures or other muscles and be an invitation for injuries. Just keep in mind that you need to keep 1-2 reps in reserve while performing any set. This means you almost hit failure!</p> <p class="MsoNormal">Exercises: Compound Movements i.e. bench press, barbell rows, deadlifts, squats, OHP</p> <p class="MsoNormal">Rep Range: 3-10</p> <p class="MsoNormal">Rest Period: When training for mechanical tension ensure you've recovered after every set to push the maximum loads in the next set. An overly short rest period will only hinder you from lifting at your maximum potential. 3-5 min rest is ideal.</p> <p class="m_-4134099772923036013gmail-MsoListParagraph">2)    Metabolic Stress: Chase The Pump And Burn!</p> <p class="m_-4134099772923036013gmail-MsoListParagraph"></p> <p class="articleimg"><img id="ed-img" class="art-lazy imwidth-full" title="Puncturing 6 Widely Believed Myths In The World Of Weight Training " data-original="http://media.new.mensxp.com/media/content/2017/Jul/2-1501324885.jpg" alt="Puncturing 6 Widely Believed Myths In The World Of Weight Training " src="http://media.new.mensxp.com/media/content/2017/Jul/2-1501324885.jpg" /></p> <p>Remember the bro-science of doing countless number of reps old school bodybuilders used to believe? Well, science backs it up. When you do high reps with shorter rest periods, it accumulates blood and lactic acid in the muscle tissues creating an anabolic environment. In an experiment, Dr. David Gundermann from the University of Tampa, isolated muscle tissues and put them with lactic acid. And guess what? They showed growth response.</p> <p class="MsoNormal">Exercises: Isolation Movements i.e. lateral raise, cable curls, reverse flyes, rope pushdowns etc.</p> <p class="MsoNormal">Rep Range: 15-40</p> <p class="MsoNormal">Rest Period: As short as possible. When chasing pump we want the lactic acid build up in our muscles. Resting too much will only dissipate it and obstruct the gain train. 30-60 sec rest between each set is ideal.</p> <p class="m_-4134099772923036013gmail-MsoListParagraph">3) Maximum Time Under Tension (MTUT)</p> <p class="m_-4134099772923036013gmail-MsoListParagraph"></p> <p class="articleimg"><img id="ed-img" class="art-lazy imwidth-full" title="Puncturing 6 Widely Believed Myths In The World Of Weight Training " data-original="http://media.new.mensxp.com/media/content/2017/Jul/3-1501324919.jpg" alt="Puncturing 6 Widely Believed Myths In The World Of Weight Training " src="http://media.new.mensxp.com/media/content/2017/Jul/3-1501324919.jpg" /></p> <p>Speeding up the reps will not get you the advantage of mechanical tension and metabolic stress. You're just moving the loads and not targeting your muscles. Slow and controlled negatives (eccentrics) and explosive yet restrained concentric are crucial for putting tension on your muscle fibers. For compound lifts I recommend 1.5-2 seconds of eccentric and 1 second of concentric phase. For isolation movements slower eccentrics of 3-4 seconds and controlled concentric of 2 seconds are optimal.</p> <p class="MsoNormal">Eccentric phase: When you're controlling the weight against gravity i.e. while going down in a squat or returning the bar to starting position during lat pull downs.</p> <p class="MsoNormal">Concentric phase: When you're lifting the weights and generating force i.e. while coming up in a squat or pulling the bar down in lat pull downs.</p> <p class="MsoNormal">4) Progressive Overload</p> <p class="MsoNormal"></p> <p class="articleimg"><img id="ed-img" class="art-lazy imwidth-full" title="Puncturing 6 Widely Believed Myths In The World Of Weight Training " data-original="http://media.new.mensxp.com/media/content/2017/Jul/4-1501324952.jpg" alt="Puncturing 6 Widely Believed Myths In The World Of Weight Training " src="http://media.new.mensxp.com/media/content/2017/Jul/4-1501324952.jpg" /></p> <p>Of all the concepts and principles involved in exercise and fitness, progressive overload is the most important.Irrespective of what training style you follow, your body is eventually going overcompensate and adapt. Progressive overload means that you are continually increasing the demands on your muscles in order to make gains in their strength and size.</p> <p class="MsoNormal">To keep progressive overload in the forefront of your exercise mindset; keep these 7 steps in mind when you're training.</p> <p class="MsoNormal">1.   Increase Loads (most crucial)</p> <p class="MsoNormal">2.   Increase Sets</p> <p class="MsoNormal">3.   Increase Repetitions</p> <p class="MsoNormal">4.   Increase Frequency</p> <p class="MsoNormal">5.   Increase Exercises</p> <p class="MsoNormal">6.   Increase Intensity</p> <p class="MsoNormal">7.   Decrease Rest Time</p>