Muscle hypertrophy refers to the growth and increase of the size of muscle cells. If your goal is to continually get stronger, hypertrophy training can be helpful because muscular strength is directly related to muscle size. And there are some suggestions for you:
Ⅰ. Heavy loads. You should use heavy loads and progressively increase the amount while exercise. You’ll have a greater work capacity.
Ⅱ. High volume. the number of sets you do multiplied by the number of repetitions in each set for each exercise. And the amount of repetitions and sets will vary. However, any “extra” sets will offer no additional benefit.
Ⅲ. Full movement. The movement of exercise should be completed and fulled, to stretch your muscles.
Ⅳ. Low speed. Workout with low speed is to control body’s weight and provide power.
Ⅴ. Constancy. Keep exercise posture in the same and even pace.
Ⅵ. Rest. You need to rest for 60 to 90 seconds between sets, so that the energy in your muscles can replenish.
Ⅶ. Efficacy. Choose weight according to the number of repetitions.
Please remember, muscle growth doesn’t happen overnight. Growing muscle takes a lot of time and dedication. Consistently push yourself in training by following all above suggestion and have a positive nutritional energy balance, your muscle will certainly growth.