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Hypertrophy Applied Actions

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5K views9 pages

Hypertrophy Applied Actions

Uploaded by

l
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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UNIVERSITY

Module 9
Hypertrophy Training:
Applied Exercise Instruction
and Optimization
Applied Exercise Instruction and
Optimization
You will learn this at the end:
1. Overview of Framework for Hypertrophy
Programming
2. Why you have a weak body part?!
3. Function of each muscle and application
to exercise choices
4. What you need to know to pick the right
exercise for you
5. Optimal set up for your abilities
6. Cueing for correct execution to keep
tension on target muscles
7. Getting the most stimulus for growth out
of every rep performed
8. Optimal exercise choices as starting
points
9. Troubleshoot common issues within
exercises (lower back pain, I don’t feel it,
etc)
Hypertrophy Programming:
Understand the Prime Mechanistic Driver
Knowing the why will help you improve the how!

The main driving mechanism for hypertrophy is


mechanical tension
• Internal tension at the fiber level NOT external load

Mechanical tension can be created with heavy (85% 1


RM) and light loads (30% 1RM) taken near or at
proximity to muscular failure

A certain number of these “hard sets” is needed to


optimize hypertrophy

Metabolic stress and muscle damage may be additive


factors to hypertrophy, but may also only be resultant
factors of mechanical tension

Programming variables for hypertrophy revolve


around how we will apply tension (stimulus) in an
organized manner and how we move during our lifts
Hypertrophy Programming:
Understand the Prime Mechanistic Driver

Volume: Dosage of stimulus = # of hard sets


Intensity: Degree of stimulus magnitude = % 1 rep max and proximity
to failure
Frequency: Organization of stimulus = training split
Exercise Selection: Regional stimulus= movement pattern choice and
muscles it involves
Exercise execution and tempo: Focus of stimulus = way in which you
move during a repetition and intention
Exercise order: Stimulus sequence and effectiveness = order of
movements
Rest periods: Removal of stimulus= time between sets
Hypertrophy Programming:
Tension is the mechanism, Volume is the dosage

Hypertrophy

RATE OF
GROWTH

Atrophy
No Sets Optimal Sets Too Many Sets

Volume Dosage Inverse U shaped Curve


Hypertrophy Programming:
The Framework

1. Needs Analysis: What do you need as a competitor?


2. Exercise Pattern Choices
3. Volume (# Hard Sets, Intensity (Relative and Absolute), Split
Design (Frequency)
4. Progression Model
5. Fatigue Management (deloads, autoregulation)
6. Monitor Progress and Plan Reevaluation

UPPER BODY 2x PER WEEK sets reps


SHOULDER PRESS VARIATION 2 6-10, 10-15
CHEST PRESS VARIATION 2 6-10, 10-15
TRICEP COMPOUND VARIATION 2 6-10,10-15
HORIZONTAL ROW VARIATION 2 6-10, 10-15
VERTICAL PULL VARIATION 2 6-10, 10-15
LATERAL VARIATION 2 12-20
BICEP ISOLATION 2 10-20

The Problem: Looks great on paper but how does it look in the
gym?
Why is the body part weak?

How does a muscle grow: mechanical tension and volume

What can affect tension and volume quality?

Poor Activation (mobility vs movement dysfunction)

Poor Stimulus (Mechanical tension)


Incorrect exercise choice
Poor Execution (form, tempo)
Poor Joint Alignment
Poor Bracing and Stability
Lack/Excessive of Relative effort
Lack of absolute effort
Doing too little per session

Too much fatigue


Poor exercise order (deadlift before barbell row)
Poor execution
Excessive Relative and absolute effort
Low training volumes generated
Doing too much per session
Excessive warm ups
Not enough rest between sets

WHAT DO WE DO ABOUT IT?


Personalized Exercise Choice to Optimize Hypertrophy

1. Your Movement Abilities


2. Train the Intended Muscle
a. Alignment
b. Range of motion
c. Bracing and Stability
d. Execution
e. Mind Muscle
f. Distortion in Muscle
3. Strength and Resistance Profile (Loading short, mid,
lengthened)
4. Stimulus to Fatigue Ratio
5. Load-ability
6. Time efficiency
7. Intra and Weekly Session Order and Variation
8. Sustainability
Applied Hypertrophy

Optimizing Hypertrophy starts with first rep

We need the right set up and execution to deliver that hypertrophy


stimulus with precision and then take it to a high effort level

J3U Applied Hypertrophy Course:


• Target muscle anatomy and action
• Assessing ability within those actions
• Movement patterns to cover all actions of that muscle
• Optimal exercise choice for hypertrophy
• Matching Exercises to that ability
• Cueing for those exercise patterns
• Trouble Shooting for exercise patterns

For the full in depth understanding on Programming Hypertrophy the


course can be found on J3University.com

LET'S HEAD TO THE GYM!

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