When you lift weights and your goal is to increase muscle size, every time you pick up a weight to perform an exercise do you know what you need to go to achieve this goal?
Even though you may think you are going to work hard and give it all you got, and even though you work your muscles to exhaustion – Is this actually getting you to your goal? Just working a muscle does not mean it will respond by growing. Sometimes just simply adding one rep or 1 lb to an exercise and of course, proper rest and nutrition is all it takes.
Increasing muscle size, or hypertrophy, is a result of “progressive overload”…simply put, “…resistance training protocols that use low- to intermediate-repetition ranges with progressive overload lead to hypertrophy. And this is not limited to young adult males. Structured, progressive resistance training programs using multiple sets will help to increase hypertrophy in older ages as well as both males and females…” (NASM’s Essentials of Sports Performance Training) 😉