UNIVERSITY Hypertrophy Training Exercise Selection, Order and Execution Part I The Lesson PART I Managing the stimulus to fatigue ratio Ensuring you train the target muscle Matching the movement to your abilities Why bracing, stabilizing, and control are important factors Matching Strength and Resistance Profiles PART II Multi joint vs single joint lifts pros and cons Lift execution (tempo, mind muscle connection, rest times) Session and weekly exercise order planning Exercise variation planning Stimulus to Fatigue Ratio For hypertrophy the exercise is just the means to deliver tension in the intended muscle Many exercises can get the job done We want to maximize the stimulus and reduce the amount of systemic fatigue it creates Low stimulus and high fatigue lifts will produce little result but make recovery very challenging EX: ¼ rep squat, Rack pull High stimulus and low fatigue lifts will create a lot of stimulus and not effect recovery as much, so you can train more and harder Ex: leg extension for quads, bicep curl *issue is not very efficient with time High stimulus and high fatigue lifts are needed for efficiency standpoint EX: full ROM squat, bench press, BB row Next points we will cover how to maximize stimulus, recognize a good stimulating lift and limit fatigue Does it train the intended muscle? Ensure movement pattern aligns with joint and muscle function Line of pull/push is in alignment with target muscle fiber Joint function is not bound or compromised Poor lines or pull/push can compromise joints creating excessive fatigue and poor stimulus Does it train the intended muscle? The target muscle should be the limiting muscle in the lift Joint the muscle works on is farthest from line of resistance force (knee far from yellow line) Target muscle joint allows for large ROM Stimulate the muscle you want, limit stimulus to other muscle groups Does it train the intended muscle? You don’t need to be a biomechanics expert though, simple works: Do you feel tension in the target muscle? Should feel a tight cramp like contraction while training the muscle Pump in the muscle After you a hard set you get a good pump in the muscle you want to target? Muscle fatigue Does the muscle feel weak and tired after the set? Next day is there localized muscle soreness? If you feel these things you are getting a good stimulus Does it match with your abilities? Test your mobility and movement for an exercise under ZERO load, your exercise selected should pair with this mobility Do NOT force a range of motion you not have Do NOT work in a range you can NOT control Work within the active ROM of the intended muscle group EX: RDL with lower back rounding to when goal is hamstring training EX: Touching the chest on Incline BB bench when pec is already lengthened fully Movement pattern causes pain, switch the lift or change the ROM Working outside of your abilities will cause excessive fatigue and risk of injury Remember: stimulate, recover, sustainable Getting injured is not sustainable lifting Brace, Stabilize, Control Lifts that allow bracing create more stability for force delivery Lacking stability you are creating a lot of fatigue and not stimulus • Squatting on ground verse Squatting on a BOSU ball • Back Squat verse Hack Squat • Standing OHP verse Seated OHP Lifts that are braced are more repeatable, which makes for more accurate tracking of progression Braced and stable lifts also allow quicker motor learning, great for beginners and allow for loading adequate for growth and less learning Less braced lifts are acceptable, just ensure the goal of directing a hypertrophy stimulus were you intend is possible How is the profile? Where in the movement can you produce more force? • Length tension relationship • In general muscle produces more force fully lengthened (greatest hypertrophic potential) • However duration of that tension matters as well • Maximal tension throughout ROM Exercise might ”challenge” the muscle more shortened, mid range, or lengthened BB hip thrust (short) vs DB curl (mid range) vs DB pec fly (lengthened) Does the resistance the weight or machine provide match where you are strongest in the movement? Does the resistance or weight challenge you through out the ROM Free weight vs pulley-based machines vs variable resistance machines vs bands/chain additions We want to match the strength and resistance profiles the best that we can Summary PART I Maximize target muscle stimulus and limit fatigue Line up force lines of push/pull and proper joint mechanics that target intended muscle group Train within your active range of motion and mobility limitations Find movements that allow control through bracing and stabilization Matching Strength and Resistance Profiles of movements Big picture you feel the muscle contract, get pumped, get fatiguing?