Muscle growth, also known as hypertrophy (hyper = excess, trophy = development), is a common goal for many gym goers. However, as with training for any fitness goal, maximum gains in muscle can only be achieved with a proper program design. Grabbing a pair of heavy weights and seeing how heavy you can go each day is not necessarily what will lead you to bigger and stronger muscles. Instead, it is essential to go through four different training phases that vary in sets, reps, tempos, intensity, and volume to help you build yourself up.

For those new to exercise terms, let’s break down a few of these. Reps are how many times you do an exercise. A set is how many groups of those reps you do. Tempo is the pace at which you do exercises. Volume is the amount of reps and sets you do. Intensity can be measured by your heart rate, but a simpler way is by rate of perceived exertion. Light intensity is easy, no sweating, no noticeable change in breathing pattern. Moderate intensity is somewhat hard, you may break a sweat and breathing becomes deeper and more frequent. You can talk but not sing. High intensity is hard, you will sweat and breathing is deep and rapid. You can only talk in short phrases.

The first phase is the stabilizing phase. For the first two weeks of training, focus on establishing proper movement patterns, reducing muscle imbalances, and incorporating unstable environments such as a balance trainer to increase stability. Do one to three sets of 12-20 reps using light weights at a slow tempo with moderate intensity.

The second phase is the strength endurance phase. For the next two weeks, you will add on to the stabilizing phase by incorporating endurance. You do this by moving quickly from one exercise to a separate exercise without taking a break (also called “supersets”). Do two to four sets of eight to 12 reps using light to medium weights at a medium tempo with moderate-to-high intensity.

The third phase is the muscular development phase. You will focus on high training volume (plenty of reps and sets) with modest rest between sets. Aim for three to five sets of six to 12 reps using moderate weights at medium tempo with high intensity.

The fourth phase is the maximal phase, and it’s when the heavy weights come out, but stick with an amount of weight you can comfortably control. You should spend a few weeks in this high-intensity phase. The higher the intensity, the more you can build. You’ll still do a good number of sets—about four to six, but you’ll drop your reps to one to five using heavy weights at an explosive tempo with the highest intensity.

Remember, it’s essential to build a foundation before going all out with heavy weight. You may think that to the max is the fastest way to build muscle, but it can often be the fastest way to injury. Don’t forget to give your muscle groups at least 48 hours rest between workouts. A recommended workout schedule is four days a week, alternating between upper and lower body each day. Celebrate small wins and enjoy the journey!

Please note: Before beginning any new exercise routine, please check with your healthcare practitioner and/or physical therapist.

Exercises

Phase 1 exercise example: Romanian deadlifts (RDLs) on Bosu. Begin with feet shoulder-width apart on a Bosu (balance trainer), shoulders slightly pinched, and eyes looking forward. Place dumbbells in front of thighs and begin to hinge at hips. Hinge with a flat back and tight core until the back is almost parallel to the ground. Hinge hips back through and squeeze glutes at the top.

Phase 2 exercise example: Chest press with medicine ball chest slam supersets. Chest press: Start with back flat against bench and arms fully extended with dumbbells. Slowly descend dumbbells to 90 degrees and extend back up to starting position.

Medicine ball chest slams: Begin with feet shoulder-width apart, hips slightly hinged, and medicine ball at chest. Slam medicine ball on ground—maintaining stance—and catch in starting position.

Phase 3 exercise example: Reverse lunges. Begin with your feet shoulder-width apart, shoulders slightly pinched, and eyes looking forward. Place dumbbells at side and step one foot back while bending the knee until it is inches from the ground. Return back leg to feet shoulder-width apart and switch legs.

Phase 4 exercise example: Leg press. Begin with back and head supported on leg press machine, legs fully extended. Slowly bend knees a little past 90 degrees and bring back to full extension.