Phase 1 Hypertrophy Training Summary

For the first three weeks of the True Muscle 9-week trainer, you’ll build up your muscular base using bodybuilding exercises and hypertrophy training.

Muscle hypertrophy is a term for the growth and increase of the size of muscle cells. The most common type of muscular hypertrophy occurs as a result of physical exercise such as weight lifting, the term is often associated with weight training.

Get The Full Phase 1 Summary Here: Phase one of the True Muscle nine-week trainer will probably be the most familiar to you in terms of the bodybuilding exercises, sets, and reps you’ll be using. This is bodybuilding training, after all. However, some of the exercises have been tweaked to be a little different than you’re accustomed to, and you’re going to see some unconventional exercises as well.

To be clear, you can get stronger without making a muscle bigger. You do this by basically training your nervous system to bring more muscle into the game each time you, say, do a curl. But all things being equal, a bigger muscle is a stronger one. That’s why many strength coaches call a hypertrophy phase like this one a “base phase.” You’re building a base of muscle. But we’re calling it the hypertrophy phase because I want you to already have a foundation of training coming into True Muscle, and we’re going to take that to the next level, so it’s going to be purely hypertrophy oriented.

You’re going to get stronger each week if you follow the sets and reps that are built into the program. That’s mostly going to be neuro-muscular gains. You’ll find that you have better “mind muscle coordination,” as some people call it. You’ll improve your form and technique and be able to recruit more muscle when you work. After three weeks, you can expect to be stronger, you’ll have added some muscle, and you’ll have great pumps and tough workouts throughout. Sure, there’s only so much muscle you can build in a three-week time frame, but research has shown that you can build some—particularly if you already have a foundation to work from. Ready? Let’s build.

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