19 hypertrophy training exercise selection and order 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 import

Hypertrophy Training

Exercise Selection, Order and Execution Part II

UNIVERSITY

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:

1 Is the target muscle of the day weaker?

2 Is the target muscle still very sore?

3 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, do 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