You have been working out and not seeing results. You think to yourself: "well, maybe it's just my bad genetics."
I'm here to say that you are wrong. After reading this article, you will maximize your scientific principles of muscle growth to train optimally in the gym.
1. TIME YOUR SETS
It's not the number of reps that matter. It's actually how long your muscle is flexing, or time under tension of the muscle.
Forty seconds is a good rule of thumb to maximize muscle hypertrophy. If it's shorter than that, then you're moving more towards the strength component, preventing maximum muscle growth.
Slow the reps down with good form.
2. ECCENTRIC PORTION OF LIFT SHOULD BE LONGER THAN CONCENTRIC
According to Padulo (2013), lowering the weight, which is the eccentric phase, slower than the concentric phase contributes to optimal muscle hypertrophy. Generally, twice as slow is a good rule of thumb.
For example, if you raise the weight in 1 seconds and lower it in 2 seconds, that would make each rep last 3 seconds.
Why would you need to lower it slower?
Because it's a stronger motion to go down, so we are stronger in the eccentric than the concentric. Therefore, to continue working the muscle the entire time, we control the eccentric.
3. TRAIN TO FAILURE
Train hard sets close to failure, or beyond failure in some cases. You can't do the same set of 10 reps multiple times; this is not training to failure. On the working sets, go hard at the end using partial reps, forced reps or supersets.
4. TRAIN EACH BODY PART 2X A WEEK
Studies have shown that training each body part twice a week maximizes muscle growth. If you do not have time for this, you can incorporate two sessions a week for the lagging muscle and you will be guaranteed fast muscle hypertrophy.
5. STRETCH YOUR MUSCLES AFTER WORKING OUT
Muscles that don't get stretched after working out can get injured (e.g. torn).
According to a study by Rubini on the effects of stretching on strength performance (2007), static stretching before working out can make you weaker, so always stretch after you are done in the weight training room.
Reference:
Padulo, Johnny, et al. “Concentric and Eccentric: Muscle Contraction or Exercise?” Sports Health, SAGE Publications, July 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3899915
PS;, Rubini EC;Costa AL;Gomes. “The Effects of Stretching on Strength Performance.” Sports Medicine (Auckland, N.Z.), U.S. National Library of Medicine, 2007, https://pubmed.ncbi.nlm.nih.gov/17326697/.