How to Build Muscle: Three Easy Steps to Increase Hypertrophy - EMOM Aesthetics

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Strong, Lean, and Athletic.

What ties all three of these goals together?

Muscle.

But, how do you optimize muscle hypertrophy?

To build muscle in the most effective and efficient manner you need 3 things.

Mechanical Tension: Forced adaptation to an increasing external load. Commonly referred to as progressive overload.

Metabolic Stress: Lighter loads, higher reps, contributing to the “pump” you feel when lifting weights

Muscle Damage: Breakdown and repair of muscle tissues

These terms mean relatively little without practical guidelines for how you can use them to build muscle.

Mechanical Tension is created by forcing muscle to adapt to an external load. This is the standard definition of strength. Training in rep ranges from 1-5, you are forcing the muscle to grow in order to match an increasing demand placed on the body by adding weight to the bar.

Metabolic Stress is where you get your pump. The main difference between metabolic stress and mechanical tension is that the weights do not have to be heavy or get progressively heavier. Taking a relatively light weight through a set of 30 reps can yield the same benefit as a heavier weight done for 8 reps. The goal for metabolic stress is to fill the muscle belly at submaximal weights.

Muscle Damage is the natural breakdown of muscle tissue that must be repaired by the body that builds muscle. There is no optimal rep range, however, using tempo training on eccentrics, or lowering, portion of the lift is a great tool for muscle breakdown. Next time you do Romanian Deadlifts, add a 5 second tempo to a set of 8 and you will know exactly what muscle breakdown feels like the next day in your hamstrings.

EMOM Aesthetics is our most efficient and effective hypertrophy focused training program to get strong, lean, and athletic without spending 90 minutes in the gym.

Combining top end strength and accessories provide the perfect combination of mechanical tension and metabolic stress for optimal muscle growth.

Selectively implementing tempos into accessory work breaks down muscle tissue.

Doing it in an EMOM spikes metabolism.

Strong, Lean, and Athletic.

Let’s get Strong.

The Diesel Dads.

Anders Varner and Doug Larson.


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Barbell Shrugged helps people get better. Usually in the gym, but outside as well. In 2012 they posted their first podcast and have been putting out weekly free videos and podcasts ever since.

Along the way we've created successful online coaching programs including The One Ton Challenge, Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini.

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