This is the most important section of the workout and should be carried out with an aim to stimulate muscle growth.
The hypertrophy phase starts with the completion of your first set of muscle building and ends with the completion of your final set of muscle building.
The Hypertrophy Phase Duration
The hypertrophy phases should last no longer than 45 minutes. It derives this number from fundamental human biology.
The Hypertrophy Phase Should End Within 45 Minutes
There are many reasons aim within this time frame to complete your muscle-building workout. This period of 45 minutes does not include warm-up sets, but comes into play starting with your first set of muscle building and ending with your final set of muscle building.
Intensive training is draining on the body and spending prolonged periods of time in the gym is unnecessary and counterproductive.
The body releases a powerful catabolic hormone called cortisol after about 45 minutes of intense exercise, which stimulates muscle tissue breakdown for use as energy.
If you want to gain and preserve as much muscle as you can then avoid the negative effects of cortisol such as the plague. The longer you train as this powerful catabolic hormone circulates in the bloodstream, the greater will be its negative impact.
45 Minutes is the Optimal Time
That’s why the optimal time frame for completing this phase is 45 minutes. It’s long enough to complete all the workouts and sets, but not so long that the negative impacts of cortisol and other catabolic hormones will affect your muscle gains.
As the phase of hypertrophy drifts beyond the 45 minutes mark, you will do more harm than good to yourself.
Completing the hypertrophy phase within 45 minutes is not only beneficial, but it also serves mental benefits.
Muscle Building Effectiveness
It is about the most effective way and in the least amount of time to complete the required work. Mentally handling a short, explosive workout is much easier than one that endlessly drags on.
You’re going to be able to enter the gym, know the mission in hand, blast out the necessary sets and go home. You won’t have to prepare for a long-lasting marathon workout.
For the large muscle groups, perform 10 set for small muscle groups to perform 8 sets per workout.
Large muscle groups are the chest, back, and thighs although thighs comprise both quadriceps and hamstrings, they are always trained together and we will consider them as one major muscle group. Small muscle groups are the shoulders, biceps, triceps, abs, calves, and forearms.
When we talk about workout volume, We should refer to the total number of muscle-building sets. You’ll perform for each specific group of muscles for each workout.
You will perform 10 sets for large muscle groups and 8 sets for smaller ones anywhere using this training system. Keep in mind that this is total sets per workout, not total sets per exercise.
For example, you can perform 2 sets of bench presses, 2 sets of dumbbell presses, 2 sets of dips, 2 sets of incline bench presses, and 2 sets of incline dumbbell presses for total 10 sets if you were training chest.
You would NOT perform 10 bench presses sets, 10 dumbbell presses sets, and 10 dips sets. This is total sets with all exercises combined for the entire workout.
The goal is to provide the muscles with an adaptive response with a workload they never had before.
Also, read: The Science Behind Muscle Growth