19 hypertrophy training exercise selection and order part II

UNIVERSITY Hypertrophy Training Exercise Selection, Order and Execution Part II 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 Session and weekly exercise order planning Exercise variation planning Lift execution (tempo, mind muscle connection, rest times) Multi Joint vs Single Joint lifts Compounds (multi-joint) Accumulate volume/stimulus over several muscle groups Great for load progressions Less precise stimulus Greater systemic fatigue Greater learning curve Should be the core of your program and progressed over long term Select based on area for emphasis Isolations (single-joint) Focus stimulus direct on target muscle Less systemic fatigue Less overall growth potential Better for rep and set progressions Less learning required Select based on area for emphasis Within Session Exercise Order Multi-joint Lifts First Output and Performance is highest importance to maximize stimulus Begin with multi joint movements that are most demanding/technical and secondarily focus on your weaknesses in development Free weight multi joint>>> machine work multi joint>>> single joint work DB press >> machine chest press >>> pec deck fly Single joint lifts first or last? Pre-fatigue: • Create local fatigue but also central fatigue limiting subsequent lifts • May limit stimulating reps when the target muscle is already the prime mover in the multi joint lift (ie leg extension before Leg press) Utilize more as low fatigue activation or warm up sets If a multi joint lift doesn’t target the intended muscle pre-fatigue is NOT the answer, select a better multi-joint lift Application if body part is very weak and will not effect multi-joint lifts for the day Within Session Exercise Order Agonist vs Antagonist Pairing Above all prioritize loading and weakness first Rotate exercise that uphold this concept Upper day example: Upper day: Push, push, pull pull Or Upper day: push, pull, push, pull Or Upper day: pull, pull, push, push Program off your needs! Weekly Exercise Order Localized Fatigue and Stimulus Training a muscle 2-3x per week can cause overlap and recovery issues Example: Deadlift on pull day fatiguing erectors for Squatting on leg day Solution: Deadlift on pull day, then leg press on leg day Systemic Fatigue and stimulus High volume, high effort session with generate large recovery debts and CNS fatigue Program lower volume, lower effort session between harder sessions Simple questions to ask: Is the target muscle of the day weaker? Is the target muscle still very sore? Is your fatigue level high? Exercise Variety Too much variety Unfamiliar movements less productive for hypertrophy Less skill acquisition Harder to track progression Too Little variety Repetitive movement injuries Decreased strength outcomes Lack full muscle development Enjoyment Some variety Improved strength outcomes Improved uniform hypertrophy Decreased repetitive movement injuries Progressing lifts Is priority Keep multi joint lifts the same if they progressing Rotate single joint lifts more often if desired Workout A, B, C rotations effective for advanced lifters needing more time between workouts for overload Execution for the Most Stimulus Mind muscle connection Internal cueing great for learning proper movement pattern Improved antagonist and synergist muscle for improved stability and control External movement may look correct, but internal compensation can occur Simple application, you “feel” the target muscle Weak body parts look for compensation in movement More potential for beginners than advanced lifters, limits on progressive overload Lifting Tempo Controlled eccentric (2-3 seconds) • Slow eccentrics increase time under tension, but require less load and volume (opposite of what we want) • Requires less energy and less force to lower a weight (lengthen) Isometric (0-1 seconds) consider safety, no pause is best Controlled Concentric (1-2 seconds) • Requires more energy, and more force development Execution for the Most Stimulus Rest between reps Slows down rate of fatigue and prolongs set duration No rest decreases blood oxygen and less reps performed Rest “enough” to not limit performance from cardiovascular capacity and not too much to excessively prolong the set Rest “enough” to gain control of the lift Rest between sets Shorter rest vs longer rest less productive for hypertrophy Greater localized and CNS fatigue present to allow the next set to be as stimulating (decrease in motor unit recruitment) allowing for fewer stimulating reps Rest periods of 2-3 minutes between sets ideal, return of baseline heart rate and breathing pattern Master the Straight set first Rest pause, drops sets, set extenders application for time efficiency and single joint exercises and machine compound lifts • Will likely require more sets to be performed as each subsequent set less effective and less stimulating reps Remember Hierarchy in Programming Adherence Sustainability Volume, intensity frequency Exercise Execution Selection Order LET’S LOOK AT SAMPLE LAY OUTS Summary PART II Multi joint lifts are main lifts for load progression and should make up core of program Single joint lifts will compliment physique needs and add volume with less fatigue Tempo based around controlling tension is ideal (i.e 2-0-2) Rest between sets to regain cardiorespiratory capacity and not be limited by fatigue (2-3 minutes) Short rest times are time efficient by less stimulating for hypertrophy Exercise order based on keeping out put high for target muscles per session and planning weekly training based around overlap in stimulus and fatigue Program with enough variation to allow full development of all musculature thorough different movement planes and joint actions and allow tracking of progression