Welcome to the 2nd episode of the new series of The Nest Podcast, Back to Basics! In this episode I (Alex Amorginos) we go have a look at the fundamentals of muscle gain and how to go about putting on muscle mass the right way!

Discussion Topics:

• The concept of muscle hypertrophy.
• How many times should you train a week?
• How many sets should you do?
• What weights should you use?
• Exercise selection.

Key Paper(s) Referred to:

• Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis
• Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men
• The effectiveness of frequency-based resistance training protocols on muscular performance and hypertrophy in trained males: A critically appraised topic
• Maximizing muscle hypertrophy: A systematic review of advanced resistance training techniques and methods
• Total Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy: A Systematic Review

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