Two fundamental factors significantly influence muscle growth: mechanical tension, which is the resistance or weight a muscle bears, and the total work volume performed, representing the cumulative weight moved by the muscle over a specified timeframe.
Of course, your diet also plays a crucial role (70% of your success will be in a diet)
The Movement Athlete tailors bodyweight movements according to well-established scientific principles to help its athletes develop both strength and muscle. Our programs guide athletes towards exercises that provide a sufficiently challenging load to promote muscle growth. Repetitions and sets are thoughtfully selected to ensure an optimal work volume that fosters high-volume muscle building.
It's important to note that our program doesn't aim to sculpt bodybuilder physiques. Instead, our programming is deliberately structured to create a lean and muscular physique, prioritizing muscle density over sheer size. As a result, you'll often notice a higher volume of work in our workouts.
This approach benefits your nervous system and tendons, enhancing muscle density and strength without excessive muscle mass typical of bodybuilders. This approach also supports long-term health, as higher muscle density helps you maintain muscle mass as you age.
In summary, you will undoubtedly build muscle using our program, but if you're seeking a bodybuilder's aesthetic, you may want to explore other options better suited to that specific goal.
Here are some research papers backing our approach above:
Mechanical Tension and Muscle Growth:
A study published in the Journal of Applied Physiology titled "Mechanical loading is more critical than testosterone for skeletal muscle growth" by Mitchell et al. (2012) highlights the critical role of mechanical tension in stimulating muscle growth. It demonstrates that mechanical tension, as created by resistance exercise, is a primary driver of muscle hypertrophy. Source
Diet and Muscle Growth:
A balanced diet that includes an adequate intake of protein is vital for muscle growth. A study published in the Journal of the International Society of Sports Nutrition, "A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults," demonstrates the positive impact of protein supplementation on muscle mass and strength. Source
Programming for Lean, Muscular Physique:
The study "Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy" published in the Journal of Strength and Conditioning Research by Rhea et al. (2003) highlights the significance of programming in resistance exercise for hypertrophy and strength gains. It suggests that the volume of work and intensity level are critical factors in muscle growth. Source
Aesthetics vs. Muscle Density:
While there is a dearth of studies directly comparing muscle density and size, research on resistance exercise and muscle adaptation, like the previous study, underscores the benefits of programming for muscle density over size. This approach is particularly beneficial for longevity and overall health.