30 Seconds SummaryProgramming for Muscle: Exercise Selection Tool Kit
- Exercise selection is crucial when programming for muscle mass within a periodized plan.
- Three primary mechanisms of hypertrophy crucial for muscle growth: Mechanical Tension, Metabolic Stress, and Muscle Damage.
- Mechanical Tension is achieved through heavy lifting which signals muscles to grow by producing chemical signals enhancing anabolic activity.
- Metabolic Stress, often felt as 'the pump', results from a build-up of metabolites and reduced blood pH, contributing to muscle cell structural reinforcement.
- Muscle Damage occurs from localized muscle tissue damage and is a response to physical stress that induces muscle growth through immune system activity.
- It's ineffective to use the same exercise to target all hypertrophy mechanisms; selecting exercises that align with specific hypertrophy goals is vital.
- For Mechanical Tension, opt for exercises where heavy weights can be used safely, like the barbell bench press.
- For Metabolic Stress, choose exercises allowing high reps with constant tension such as leg curls, and consider techniques like Blood Flow Restriction Training (BFR).
- For Muscle Damage, vary exercises and increase load progressively to continue stressing the muscles, also focusing on exercises with large Ranges of Motion for greater damage.
- Exercise selection should be systematic and harmonized with hypertrophy mechanisms to ensure effective muscle growth.
Revive Stronger
Steve Hall
