Скачать или смотреть Pump training doesn’t work for naturals [hypertrophy tips]

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In this video:

We discuss hypertrophy training, and what many natural lifters get wrong about building muscle!

For many years, I thought that the most effective way to train for muscle growth was to get a massive pump, big stretch and do a bunch of reps

I ran common intermediate strength programs like Wendler 5/3/1, Texas Method and 5x5 - that barely included any accessory lifts for hypertrophy

My bodybuilding training was always 4x10, 5x12 and I just went until my arms were really swollen and full of blood

I thought if I just got a massive pump I would gain muscle

And many guys who come to me for coaching think this too

They think that the key to growth is sets of 8-12 or 15 reps, getting as big of a pump and burn as possible

If you are sore, the training was effective

This is outdated and incorrect

Muscles do not grow from damage or a pump or a burn

They grow from progressive mechanical tension overload

I.e. lifting more weight over time

This isn’t a new concept - lift more weight over time = get bigger

But bodybuilders and fitness influencers have confused you

They’ve told you a pump and burn is the way to go, to break the muscle down

Contrary to popular belief:
-A pump is simply an accumulation of waste products entering the site of the muscle, we don’t have good data that this significantly causes hypertrophy

-Muscles do not grow from muscle damage or being torn down and rebuilt bigger: muscle damage is a result of training, not a pre requisite for growth. Training for muscle damage would actually HINDER muscle growth, because it would limit how much weight we can lift and how much volume we can do

So let me tell you how to set up your bodybuilding training in a better way, so that you can build muscle way faster than I did, learning from all of my mistakes!

If you have any questions, leave them in the comment section of this video.

Thank you so much for watching & I hope this video helped you.

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Timestamps:

00:00-00:27 - Introduction
00:27-2:45 - The mistake most guys make with hypertrophy training
2:45-6:09 - A better approach to hypertrophy training
6:09-7:32 - Bonus hypertrophy tips
7:32-8:08 - Summary & recommendations
8:08-8:30 - Outro
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Written & filmed by Ben Johnson

About me: I’m a competitive powerlifter with a Bachelors and Masters Degree in Sport & Exercise Science. I have been training for over 10 years and have coached hundreds of lifters to build muscle & gain strength. My competition best lifts are a 247.5kg (545lbs) squat, a 160kg (352lbs) bench press and a 300kg (661lbs) deadlift at 97kg bodyweight.
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Disclaimer: Ben Johnson is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Ben Johnson will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.