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In the short-term, hypertrophy training causes microtrauma to the muscle, making it break down and leading to tiny tears.

"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." TO MAKE THE arm muscle gains you want, you'll need to be intentional. Following a balanced workout split ...

BIG TIME SQUATTERS and deadlifters put a major focus on training their legs. Bench press fanatics spend their time building up their chests. Athletes commit their efforts to sport-specific training, ...

Do a dynamic warm-up: Begin with a five to 10 minute walk, jog, or jumping jacks to prepare your muscles for exercise. Incorporate strength-training exercises: Do squats, lunges, and/or leg presses to ...

How to do it: Perform 10-12 reps of each exercise, with 30 seconds rest between exercises. One round will take you 10 minutes ...

Add Yahoo as a preferred source to see more of our stories on Google. Of course, if you own a pair, you might wonder if you can ditch dumbbells completely and rely solely on wrist weights to ...

Eat 1.6-2.2 grams of protein per kilogram of your body weight daily to optimize muscle growth. Try pairing a high-protein diet with resistance training to build muscle. Animal sources of protein ...

Share on Pinterest How much protein you need to build muscle can depend on your weight, activity level, and age. Eating too much may have some risks. Getty Images/Alexander Spatari Protein is ...

Lauren O’Connor, MS, RDN, is a health and lifestyle writer and five-time cookbook author based in Los Angeles. She is a registered dietitian with over 15 years of experience in the field, specializing ...

If you have pain in your back or shoulder during exercise, changing the angle of a movement could help.Jordan Beal / EyeEm Common arm workouts with overhead movements can cause pain or injury, ...