The Ultimate 6-Week Home Workout - Muscle & Fitness
The 6-Week Home Workout · Day 1. Legs and Shoulders. 60 min. 10. Yes. Start. Legs and Shoulders · Day 2. Rest · Day 3. Chest and Back. 60 min. 8. Yes. Start. Chest ...
hypertrophy
The first two weeks of the routine will have you focusing on strength, maintaining your reps in the 6-8 range. You’ll then slowly increase your rep range to 12 by week five and six to trigger <anchor>hypertrophy</anchor>. Within each workout, you’ll want to keep your rest periods between 90 seconds and two minutes during weeks one and two. As for the remaining weeks, rest periods will drop down to one minute.
5 Ways to Push Your Muscles to Hypertrophy - Muscle & Fitness
5 Ways to Push Your Muscles to Hypertrophy - Muscle & Fitness

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###### Featured Articles

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# 5 Ways to Push Your Muscles to Hypertrophy

## Follow these tips to get on the fast track to muscle growth.

by[Eric Fleishman](https://www.muscleandfitness.com/author/eric-fleishman/ "Posts by Eric Fleishman")

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Los Angeles-based trainer [Eric Fleishman](http://www.ericthetrainer.com/) knows that people can hamper their efforts for a better body by overcomplicating things. Exercise selection, intensity, weight load, frequency, diet—it’s a lot to think about.

By boiling it down to a few simple rules, he says, anyone can start experiencing new gains in [muscle size](https://www.muscleandfitness.com/workout-plan/workouts/workout-routines/gain-10-pounds-muscle-4-weeks-1/) and [strength](https://www.muscleandfitness.com/workout-plan/workouts/workout-routines/12-week-spring-strength-workout-program/). Here are his top five rules for [hypertrophy](https://www.muscleandfitness.com/workouts/workout-tips/training-techniques-greater-muscle-growth/).

1 of 5

![A workout](/wp-content/themes/muscle-and-fitness/assets/build/images/placeholders/default-muscleandfitness.svg)

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## DON’T GET OFF THE TRAIN

The first step to ensure size is the [commitment](https://www.muscleandfitness.com/workouts/workout-tips/ultimate-starter-s-guide-psychology/) to train on a regular basis. Despite your size and genetics, an extended layoff causes a decrease in size and strength. [Atrophy](https://www.muscleandfitness.com/athletes-celebrities/news/how-long-does-it-take-start-losing-muscle-after-you-stop-working-out/) can take hold in less than 72 hours.

To preserve hard-won muscular development, hit it hard and hit it often, hitting every body part at least once per week. Eight-time [Mr. Olympia](https://mrolympia.com/) (1984-1991) [Lee Haney](https://www.instagram.com/lee_haney_official/?hl=en) recommends hitting each body part at least twice per week, although this may be a bit much for a great deal of us mere mortals.

2 of 5

![A black and white image of a Crossfitter deadlifting while sweating and exercising for power and explosiveness](/wp-content/themes/muscle-and-fitness/assets/build/images/placeholders/default-muscleandfitness.svg)

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## MASTER THE DEAD

To make serious muscular gains, you must challenge your body to seek its growth potential. By [mastering the deadlift](https://www.muscleandfitness.com/routine/workouts/workout-routines/1-lift-you-must-master/), you put your body in a position to be challenged beyond the norm, which spurs on incredible growth.

When executing a deadlift, make sure to keep your head in a neutral position and your back flat. This will allow the glutes, leg muscles, and lower back to drive the weight upward through your heels with maximum force. This move recruits nearly every [major muscle group](https://www.muscleandfitness.com/workouts/workout-tips/6-big-finishers-every-major-muscle-group/).

3 of 5

![Man-Drinking-Preworkout-Supplement-Protein-Shake](/wp-content/themes/muscle-and-fitness/assets/build/images/placeholders/default-muscleandfitness.svg)

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## BRING ON THE BRICKS

If bricks are to chimneys what protein is to muscle, it’s time to be a body mason and construct a wall of solid perfection.

[Make sure](https://www.muscleandfitness.com/supplements//build-muscle/supplement-savvy/) you have 20g of fast-digesting whey protein pre-workout and 40-60g of a protein blend (whey, casein, and soy) immediately after your gym-blasting sessions. This feeds the muscle, protects your previous gains, and provides the raw material for future expansion. Remember, you can’t build without the [proper materials](https://www.muscleandfitness.com/supplements/)!

4 of 5

![Bald-Sweaty-Man-Resting-Barbell-Bench](/wp-content/themes/muscle-and-fitness/assets/build/images/placeholders/default-muscleandfitness.svg)

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## NO REST FOR THE WICKED

To get bigger, you need to [push yourself beyond](https://www.muscleandfitness.com/workouts/workout-tips/pushing-past-muscle-failure/) your comfort zone. Muscle responds to stress and adjusts itself accordingly during a workout and after. So to keep the physical landscape of your body ever-expanding, keep rest to 60 seconds or less during the workout.

This will not allow the full recovery of muscle groups, thus causing the muscle to utilize deeper fibers to deal with the weight load. It may also eliminate time-wasting activities in the gym, making your workouts more efficient. It also ensures a constant pump in the targeted muscle group, allowing proper expansion— [and eventually, repair](https://www.muscleandfitness.com/workouts/workout-tips/new-rules-recovery/)—in the right places.

5 of 5

![Man Lifting Weights](/wp-content/themes/muscle-and-fitness/assets/build/images/placeholders/default-muscleandfitness.svg)

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## IT’S ALL ABOUT THE PROS AND CONS

Even the strongest guys in the gym often neglect one of the [biggest secrets](https://www.muscleandfitness.com/flexonline/training/top-secrets-pros/) known to bodybuilding: gaining [benefits from the negative](https://www.muscleandfitness.com/workouts/workout-tips/lift-doctor-negative-reps-positive-muscle/) aspect of a movement and contracting at the peak of the movement. As three-time Mr. O Frank Zane (1977-1979) instructs, “Always be sure the negative motion is slower than the positive. By putting more focus on a slower negative, amazing gains can be realized.”

Also, to bring on growth and put height on your muscularity, contract hard at the peak of the movement. This delivers dimension to your muscles and sends a message into the muscle that spurs further growth. So squeeze hard at the top, and release nice and slow.

Topics:

- [Build Muscle](https://www.muscleandfitness.com/tag/topic-a/)
- [Hypertrophy](https://www.muscleandfitness.com/tag/hypertrophy/)
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### [Mobility Training Tips To Maximize Movement and Strength](https://www.muscleandfitness.com/workouts/workout-tips/mobility-training-tips-to-maximize-movement-and-strength/)

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### [The Ultimate Guide to Flywheel Training: Benefits, Gear & Workouts](https://www.muscleandfitness.com/workouts/workout-tips/flywheel-training-how-to-benefits-equipment-workouts/)

[![Fit man practicing the priming training method for a barbell bench press exercise and workout](/wp-content/themes/muscle-and-fitness/assets/build/images/placeholders/default-muscleandfitness.svg)](https://www.muscleandfitness.com/workouts/workout-tips/use-the-priming-training-method-to-maximize-performance/)

[Workout Tips](https://www.muscleandfitness.com/category/workouts/workout-tips/)

### [Use The Priming Training Method To Maximize Performance](https://www.muscleandfitness.com/workouts/workout-tips/use-the-priming-training-method-to-maximize-performance/)

[![Jeremy Hall teaching and sharing his tips on how to use the Skierg to onlookers](/wp-content/themes/muscle-and-fitness/assets/build/images/placeholders/default-muscleandfitness.svg)](https://www.muscleandfitness.com/workouts/workout-tips/james-hall-record-breaking-tips-for-smashing-the-skierg/)

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### [James Hall Record-Breaking Tips For Smashing the SkiErg](https://www.muscleandfitness.com/workouts/workout-tips/james-hall-record-breaking-tips-for-smashing-the-skierg/)

![Author picture](/wp-content/themes/muscle-and-fitness/assets/build/images/placeholders/default-muscleandfitness.svg)

Written by[Eric Fleishman](https://www.muscleandfitness.com/author/eric-fleishman/ "Posts by Eric Fleishman")

Also by Eric Fleishman [![Man-Stretching-Arm-In-Sunny-Room to boost your mental health](/wp-content/themes/muscle-and-fitness/assets/build/images/placeholders/default-muscleandfitness.svg)](https://www.muscleandfitness.com/nutrition/lose-fat/6-easy-ways-burn-more-fat/)

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### [6 Easy Ways to Burn More Fat](https://www.muscleandfitness.com/nutrition/lose-fat/6-easy-ways-burn-more-fat/)

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Being more athletic requires this discipline that many of us overlook in our training.

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### [The Ultimate Guide to Flywheel Training: Benefits, Gear & Workouts](https://www.muscleandfitness.com/workouts/workout-tips/flywheel-training-how-to-benefits-equipment-workouts/)

By safely maximizing performance, the flywheel may be the best training tool you’ve never tried.

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### [Use The Priming Training Method To Maximize Performance](https://www.muscleandfitness.com/workouts/workout-tips/use-the-priming-training-method-to-maximize-performance/)

Adding activation and explosive movements before your main lifts can help activate beast mode.

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