Hypertrophy Principles
What actually matters to make muscles grow?
Hypertrophy=The scientific term for muscle growth.
How do we grow muscle fibers. What practical principles do we need to know and apply?
There are 10 Principles that Guide Training
1. Productive Exercise selection-We choose exercise that allow for maximum force production from the target muscle fibers, in the most efficient manner possible, and that we can progressively load long term.
Simple example: A hack squat allows for maximum contraction and contribution from the quads. A squat on a wobbly board does not. Hack squat wins.
The best exercise put tension where you want, dont hurt your joints, and you can add weight for a long time
2. Biomechanical matching-Productive exercises match muscle function. We do bicep curls for biceps. We dont do chinups for biceps, even if biceps contribute to chinups. For hypertrophy, the target muscle should be the Prime mover, and work through its functional range of motion .
3. Mechanical Tension-The goal is to feel to muscle working, while also being able to lift progressively heavier weights.
4. Maximum force production-we need stable movements that align with the innate biomechanics of the target muscle. An exercise that does allows for efficient contraction
5. Mechanical Tension+Force Production+biomechanical matching=Growth stimulating exercise
6. Rep Ranges-All reps ranges can build muscle
Low reps leads to Maximum activation, but other muscles can come into play and may distort the executio/technique, and be harder on joints.
Moderate reps in the 8-12 is a general sweet spot, but you will find that not every muscle group responds exactly the same
High reps can be more fatiguing, and require sets to more often to be taken to failure, but are often safer due to the lower loads, and for some muscles will be more stimulating
Alternate rep ranges in your training, you can train with ALL them in the same workout.
As a Heuristic
-5-10 reps tend to work best with the barbell
-6-12 reps tend to work best with dumbells
-6-20+ reps work excellent on machines
-6-15 reps work best on cables
7. INTENSITY-Mindbody effort is mandatory, take sets to failure, or 1-2 reps short. Do not leave many “reps in reserve”. When in doubt, train harder
8. Progressive overload=progressive physique-Are you getting stronger and bigger over time? Yes/No question
9. Simple programming=Sustainable-Complexity is the enemy of results. The more complicated workouts become, the less results they tend to produce
10. Beat the Logbook-What gets measured gets improved.