31/08/2025
GROWTH - LET'S TALK ABOUT IT IN THE CONTEXT OF MUSCLES AND STRENGTH.
If we want to build muscle bulk and strength, we have to put the muscle under enough strain and load to trigger micro trauma to the muscle. When coupled with adequate frequency, intensity and duration of exercise, adequate rest and recovery,sleep and nutrition, we are able to build muscle over time.
The act of building muscle, means we have to traumatise it with making it work closely to it's maximum fatigue level *it's one rep max (1RPM)*.
This means the chosen exercise should feel heavy (for us) and cause adequate fatigue, with potentially only 1-2 reps left in reserve.
Go too heavy too early? You risk injury.
So aim to start with a weight you can move WELL 12-15 times and then slowly increase the weight and decrease the reps, until youre working with a load/resistance you can only move 6-8 times (3-5 times if you are very focused on strength gains).
This takes time,consistency, and will cause discomfort. It's important to lean into the discomfort and understand that growth is the end product . With that growth comes better energy, less pain, better sleep, and improved mental health. Etc etc.
