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5 principles regarding exercise selection for hypertrophy.
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THREAD
1) SPECIFICITY
We always want the target muscle to be the limiting factor and nothing else.
e.g. We want our back to fail before our grip/forearms on pull ups and pull-downs.
Good mind muscle connection is huge.
We always want the target muscle to be the limiting factor and nothing else.
e.g. We want our back to fail before our grip/forearms on pull ups and pull-downs.
Good mind muscle connection is huge.
2) COMPOUND LIFTS
Use exercises that use multiple muscle groups and joints at once.
They will yield a better hypertrophic response in general.
Will provide more bang for your buck.
Use exercises that use multiple muscle groups and joints at once.
They will yield a better hypertrophic response in general.
Will provide more bang for your buck.
3) ROM
The greater the range of motion means more muscle fibres are put under stress.
This has the potential to produce a larger hypertrophic response within the muscle.
The greater the range of motion means more muscle fibres are put under stress.
This has the potential to produce a larger hypertrophic response within the muscle.
4) OVERLOAD ABILITY
If we can't overload the exercise down the line efficiently, it probably isn't the best choice.
Being able to progressively overload an exercise is a key principle of hypertrophy.
If we can't overload the exercise down the line efficiently, it probably isn't the best choice.
Being able to progressively overload an exercise is a key principle of hypertrophy.
5) CONSISTENCY
If you can't perform an exercise consistently without getting beat up/injured, it's not the best choice of exercise for you.
Use exercises that you can consistently make wins on over time.
If you can't perform an exercise consistently without getting beat up/injured, it's not the best choice of exercise for you.
Use exercises that you can consistently make wins on over time.
If you follow these principles, you're gonna put yourself on the right path to make consistent gains for years to come.
Train SMART everyone
Train SMART everyone
