Learn how to build muscle. The most effective, science-based way. If you're interested in learning how to build muscle, you need to read this article. Because I’m bringing you exclusive insights from 7 of the world’s smartest hypertrophy scientists. Using their research, I’ll create a step-by-step blueprint that will serve as your ultimate muscle-building hack. How many exercises should you do? What are the best exercises for each muscle? How often should you change your exercises? To help answer these important questions is Dr. Mike Israetel. A brilliant professor with a PhD in Sports Physiology who clearly practices what he preaches. How Many Exercises Should You Do? Here's what Dr. Mike said. When it comes to how to build muscle, you don't need 18 exercises per session. So we wanna conserve some variation. What Exercises Should You Do? Now as for what specific exercises to do for each muscle, here’s Dr. Mike’s recommendations.

Pull-ups, rows, and deadlifts with strict technique. Flexion rows, where you let your back completely curl over and then you arch and extend your chest up super high at the top, are also a good idea as they give that extra juicy thickness that you just can't buy at the store. Because of the huge role stretch plays on hypertrophy, See details doing bicep curls from a stretched position of the biceps is a good idea. That'll include cable, baynesian curls, and behind-the-back incline dumbbell curls. For triceps, it'll be overhead movements as these really stretch, especially the long head. Another would be some kind of isolation extension work, like cable push downs. And the third would be some kind of compound pressing work. Almost all rear dealt work is already done for you very well by proper back training. Almost all front dealt work is done more than sufficiently by pressing for your chest.

So I would say after that, really you just need to focus maybe all or the majority of your effort on the side delts. And for those, I really like dumbbell lateral raises, seated or standing with very good control. Plus, of course, a variety of cable laterals are always really great. I would say doing your calf raises with a straight leg stretches the gastroc venous muscle and thus also makes it grow much, much more impressively than doing them with a bent leg. But you have to have a big stretch. The biggest stretch you can have. Hold for two to four seconds and then come up. That's gonna be the key with calf training. High bar barbell squats, Smith machine squats, leg presses, hack squats, belt squats, and properly done leg extensions - I would say that really kind of rounds out quad training. Some kind of hip hinges