The Best Training Methods for Hypertrophy

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The Best Training Methods for Hypertrophy

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The Critical Role of the Muscular System

• The aim is to maximally activate protein
  catabolism which stimulates the synthesis of
  contractile proteins during the rest period.

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Take Home Message 1!

• Both repetition maximums (RMs) sufficient
  volume are required to induce maximal protein
  catabolism.

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The Critical Role of the Nervous System

• Heavy loads fast concentric speeds cause the
  activation of high-threshold motor units and fast
  twitch fibers.
• These motor units/fibers have the greatest
  potential to hypertrophy.

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Take Home Message 2!

• Periods of maximal effort lifting are required to
  engage high-threshold motor units/fast twitch
  fibers which can be subsequently hypertrophied.

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The Critical Role of the Hormonal System

• Anabolic Hormones
• Testosterone, growth hormone, IGF-1, insulin
• Catabolic Hormone Cortisol

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Take Home Message 3!

• The key to increasing circulating anabolic
  hormones are
• Select large muscle mass exercises
• High volume
• Moderate intensity (8-12RM)
• Short rest
• Nutritional intake.

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Optimal Loading Parameters for Hypertrophy

• Intention activation exhaustion of available
  muscle fibers
• Exercise selection all choices, varied over time
• Exercise order large to small
• Number of sets up to 25 sets per muscle group
• Number of repetitions 9-15 5-8

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Optimal Loading Parametersfor Hypertrophy

• Eccentric speed 3-5 seconds
• Concentric speed 1-2 seconds
• Time under tension 40-60 seconds
• Rest between sets exercises short (10-120
  seconds)

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Periodization

• Longer duration programming
• (4-6 weeks)
• but must alternate accumulation phases with
  intensification phases
• (i.e. 4 weeks accumulation then 4 weeks
  intensification).

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Take Home Message 4!

• Vary programs of accumulation with
  intensification
• Weeks 1-4
• 10 x 9-15 per body part
• Weeks 5-8
• 10 x 5-8 per body part

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Training Methods for the Calves

• Soleus
• Bent knee calf raise
• 88 slow twitch.
• Responds best to sets with TUT over 40 seconds.
• Use Poliquins Extended Drop Set Methodology.

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• Perform a set at 6RM on a 2210 tempo.
• Rest 15 seconds
• Do as many reps as possible with that weight.
• Rest 10 seconds while lowering the weight
  slightly.
• Do as do as many reps as possible with that
  weight.
• Continue the process until you have done a total
  of 50 reps.
• Rest 3 minutes, and do two more 50 total reps
  sets. a
• Finish off with 3 sets of seated calf raises of
  30-35 reps at 1010 tempo, resting 2 minutes
  between sets.

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Training Methods for the Calves

• Gastrocnemius
• Straight-leg calf raise
• 60 fast-twitch
• Responds best to sets with TUT between 20-40
  seconds.
• Use Superset Drop Set Methodologies.

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• Straight-leg calf raise
• A-1. 3 x 20RM on a 1010 tempo
• Rest 10 seconds
• A-2. 3 x 10/5/5 on a 1010 tempo
• Rest 2 minutes.
• B. 10 x 10 on a 1110 tempo, resting 10 seconds
  between 10 rep sets.

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Training Methods for the Calves

• Because calf exercise selection is limited you
  must experiment with
• Bilateral unilateral exercises
• Foot placement
• Set, rep, rest tempo manipulations.

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Training Methods for the Knee Extensors

• Exercise Variations to Access Different Motor
  Unit Pools
• Step ups
• Squats
• Split squats
• Lunges
• USE FULL ROM!

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Training Methods for the Knee Extensors

• A-1. 1¼ Back squats, 4 x 6-8 on a 4010 tempo.
• A-2. Lunges, 4 x 8-10 on a 30X0 tempo.
• A-3. Front step ups, 4 x 10-12 on a 2010 tempo.

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Bulgarian Split Squats
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Bulgarian Split Squats
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Squats
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Training Methods for the Knee Flexors

• Fast twitch
• Responds best to reps under 8
• Use bilateral unilateral exercises
• Always plantar-flex the feet
• Use different foot positions
• Use the Drop Set Methodology

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• Lying leg curls
• Perform 4-6 reps, toes in, on a 4010 tempo,
• Lower the weight.
• Perform 4-6 reps, toes neutral on a 30X0 tempo,
• Lower the weight.
• Perform 6-8 reps, toes out using the 11/4 method.
• Rest 3 minutes. Repeat 4 times.

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Training Methods for the Hip Extensors

• Slow twitch
• Responds best to high reps
• Exercise variations deadlifts, back extensions,
  reverse back extensions, good mornings, other
  pulls
• Use Triset Methodology

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Hip Extensor Triset

• A-1. Standing good mornings, 5 x 6-8 on a 4010
  tempo
• A-2. Romanian deadlifts, 5 x 8-10 on a 3010
  tempo
• A-3. Back extensions, 5 x 15-20 on a 2010 tempo.

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• Polish Good Mornings

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Take Home Message 5!

• 1RM front squat should be 85 of your 1RM back
  squat.

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Training Methods for the Trunk

• Fast twitch
• Responds best to reps under 15
• Must load
• Use exercises that can be loaded (such as with
  dumbbells, cables barbells).
• Deep core training is a waste of time!

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Training Methods for the Back

• Use both vertical pulling horizontal pulling
  exercises
• Full range of motion dont set the scapula
• Experiment with tempo changes hand positions.
• Use unilateral for greater ROM.

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Training Methods for the Chest

• Train both the clavicular sternal fibers
• Exercise variation is a must
• Full ROM, dumbbell or bar touches the body
• Neutral grip to allows for this.

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Training Methods for the Shoulders

• Use full ROM
• Healthy shoulders should be able to behind the
  neck press
• Use barbell, dumbbell and cable variations, both
  in front behind the head
• Use Poliquins structural balance ratios to guide
  your shoulder prescription.

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Poliquins Structural Balance Ratios

• As related to 1RM bench press.
• Behind the neck press 66
• Seated dumbbell press, semi-supinated grip 29
  in each hand
• External rotation from knee 9.8 for 10 reps
• Bent over trap 3 raise 10.2 for 10 reps.

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Poliquins Structural Balance Ratios
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Poliquins Structural Balance Ratios
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Training Methods for the Arms

• Train the elbow in different positions to target
  different heads
• Extend the wrist during curls
• Train the brachialis

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Hypertrophy Dominant Goals

• Cardiovascular exercise
• No cardiovascular exercise is recommended due to
  chronic elevations in cortisol.

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Hypertrophy Dominant Goals

• Post training nutrition.
• Men women (if over 10 or 17 body fat,
  respectively)
• 0.6 grams of protein per kilogram of body mass
  (no carbohydrate)
• 10-20 grams of glutamine
• 5-20 grams of glycine
• 2 grams of L-Carnitine
• Add 1-2 g/kg/BM of carbohydrate if at ideal body
  weight and drop the glycine

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The Best Training Methods for Hypertrophy