> _How to 'Hack' Muscle Growth in 2024 (Experts Reveal)_. Directed by Jeremy Ethier, 2024. _YouTube_, [https://www.youtube.com/watch?v=2kui0fFKMyE](https://www.youtube.com/watch?v=2kui0fFKMyE). # 2024 Review of the Science of Muscle Growth ## 1. Best Exercises - Chest - Flat press - Incline press - Chest fly - Back - Pull-ups - Rows - Deadlifts - Flexion rows - Biceps - Bayesian cable curls - Incline cable curls - Preacher curls - Regular curls - Triceps - Overhead extensions - Cable pushdowns - Close grip pressing - Dips - Shoulders - Dumbbell lateral raises - Upright rows - Cable lateral raises - Calves - Straight-leg calf exercises - Quads - Barbell squats - Smith machine squats - Leg presses - Hack squats - Leg extensions - Hamstrings - Stiff legged deadlift - Lying leg curls - Seated leg curls - Glutes - Front foot elevated lunges - Hip thrust - Deep squats (sumo) ==**If you feel pumped/sore after doing an exercise, you are progressing and your joints feel good, keep doing it.**== If one of those conditions fails, you might consider switching to another one. ## 2. Workout Split - ==**Between 10 and 20 sets per muscle per week is a good range**== - For beginners, just focus on learning your exercises - Frequency does not seem to be too important - For high volume, splitting it to 2 times a week might be better - Upper / lower split is fair ## 3. Intensity - Between 5 and 15 reps is probably the optimal range - Going heavier may need more sets and impact joints more - Going lighter may make it more difficult to gauge proximity to failure - ==**Progressive overload: stick between 8 and 12 reps and apply double progression**== - **Move from 8 to 12 reps, then add weight and repeat** - Failure: you have to train hard, but training too hard might impair recovery - Keeping it at 2-3 reps short of failure and going to failure for the last set is a good rule of thumb ## 4. Lengthened Partials - ==**Do half-reps in the lengthened position**== - Alternatively, extend a set with half-reps - Avoid applying it to compound exercises where going to failure may be dangerous ## 5. Calories - Beginners with high body fat should aim for maintenance, or even a slight calorie deficit - ==**Others can take a caloric surplus, even a larger surplus for beginners**== - Beginners can aim for 2% of bodyweight per month and 300-500 kcal surplus - Intermediate: 1%, 200-300 kcal - Advanced: 0.5-1%, 100-200 kcal ## 6. Protein - ==**Ideal daily protein intake: between 1.6 and 2.2g of protein per kg**== - **For further optimization, spread your protein intake over a minimum of 3 meals** - Mix protein sources: meat, dairy, plant-based - Cholesterol is a potent precursor to testosterone production - 3 eggs per day helps boost testosterone