Fitness expert shares training technique that could improve your muscle gains

ActiveFitness expert shares training technique that could improve your muscle gainsStruggling to build muscle? This could helpWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

Struggling to build muscle? This could help

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Getty Images)

Man doing a dumbbell curl sat on weight bench

(Image credit: Getty Images)

Building muscle (hypertrophy) isn’t an overnight process and according toHealthlineit can take several months to notice any changes. However, if you’ve been consistently pumping iron, either in the gym or at home, for a while now and still haven’t seen any results, then fitness expert and 25x record powerlifter,Stefi Cohen, has shared a training technique that may help.

“If you’re training legs, traditionally you’d start with squats,” she wrote on her Instagram. “Try starting with a leg extension, or a split squat for volume reps and then move into your compound lift. Prioritize the mind muscle connection and volume over the amount of weight lifted and watch yourself rack up pounds of muscle.”

If this has left you feeling a little concerned that you won’t have enough energy for your big lifts, or just confused as to ‘why’ you should do this, don’t worry, as some of Cohen’s followers felt the same. However, she was quick to respond, pointing out the different components that are needed for building muscle and that this is about focusing on volume, rather than intensity.

(Image credit: Getty Images)

Cropped shot of a young woman working out with a barbell at the gym

(Image credit: Getty Images)

If your goal was to build strength over muscle, then Cohen would most probably suggest doing your compounds first and lifting as much as you can. But, remember, hypertrophy training requires you to do lots of reps —anywhere between 8 to 12, usually for three to four sets. If you therefore use all your energy on your compound lifts, you’ll just fatigue and have nothing left in the tank for the rest of your workout. Instead, focus on mind-muscle connection and doing your compound lifts at a 60-80% of your one rep max. Cohen has also sharedfour other protocols to help build muscle, so make sure you’re doing these too.

In need of some workout inspiration? Grab apair of dumbbellsand give thiseight-move dumbbell workouta try, or grab aresistance bandand give thisbanded upper body workouta go, to grow your biceps and triceps.

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