A Short Guide to Muscle Building

hypertrophy

There are three important variables for serious muscle growth, they are: volume, intensity and density. The right combination of these three variables will increase the efficiency of your hypertrophic training, assuring better results.

Training with Beast will give you handy access to these three variables, enabling you to adjust your training immediately as you progress and get stronger. Next, I’ll give you a quick explanation of volume, intensity and density and how to monitor them with Beast.

Intensity, in training terms, is defined as how heavy the load is with respect to your 1 repetition maximum (hereafter 1RM), so for example if you squat 100 kg than your 70% intensity will be 70kg. Beast finds your 1RM based on the force expressed on the best repetition ever performed till that day. Intensity is then calculated based on the weight you loaded on the bar. For good hypertrophic work intensity should range between 70%-85% of your 1RM, you’ll find these two values inside the hypertrophy tab from the training goals selection in the Beast app.

Volume is basically the amount of work done. It is usually calculated by multiplying reps, sets and weight; Beast will do the entire math for you, so you’ll have just to concentrate on doing the work in the gym. On the visualize section of the web portal, you are able to check how volume evolves during time, this graph should be increasing (higher volume each training session).

Density refers to the time to complete a workout, normally you would need to train with a stop watch, but Beast will automatically keep the time from the first rep and display the value as kilograms or pounds lifted for minute (kg/m or lbs/m). The higher this value the better for hypertrophy, by decreasing your rest time you’ll increase density, incomplete recovery will cause faster muscle growth.

In conclusion, you should use Beast to monitor these variables and make the appropriate changes when necessary. If you increase your 1RM, increase the weight trying to keep intensity over 70%. Thanks to the yellow bars you will understand if your reps are performed at the correct power output (70% of the first rep), stop when you drop under that threshold for more than 1 rep. Try to increase both density and volume, increase density by shortening rest time, increase volume by adding more weight or increasing the number of reps. Adapt your training gradually by changing only one variable at a time to see what works better.

tommyrondi

by tommyrondi

Huge fan of the Beast Sensor, I have been involved with sports all my life, first as an athlete and later as a coach. I worked as alpine skiing coach for four years and played in the Italian national lacrosse team. "work hard, play hard"