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SWIS 2023 - KASSEM HANSON - N1 EDUCATION
EXERCISE SELECTION FOR
HYPERTROPHY
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SWIS 2023EXERCISE SELECTION FOR HYPERTROPHY
PRINCIPLES OVER DOGMA
▸ THE BEST EXERCISES ARE NOT:
▸ THE FULLEST ROM
▸ THE MOST CONSTANT TENSION
▸ THE PERFECTLY MATCHED RESISTANCE PROFILE
▸ COMPOUNDS OVER ISOLATIONS OR VICE VERSA
▸ THE MOST BASIC, OLDEST, POPULAR
▸ FREE WEIGHTS VS MACHINES
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SWIS 2023EXERCISE SELECTION FOR HYPERTROPHY
PRINCIPLES OVER DOGMA
▸ THERE IS NOT ONE SINGLE QUALITY OF AN EXERCISE THAT MAKES IT
BETTER, BUT RATHER EXERCISES ARE GOING TO HAVE PROS AND CONS
THAT WE USE PRINCIPLES TO GUIDE US IN THEIR USE AND APPLICATION.
▸ OPTIMAL IS SPECIFIC TO THE INDIVIDUAL, THE CONDITIONS AND THE
GOAL. IN THIS TALK, WE HAVE TO PUT ASIDE THE INDIVIDUAL TO
DISCUSS THE PHYSIOLOGY IN PRINCIPLE, BUT WHEN YOU APPLY THESE
PRINCIPLES, YOU MUST CONSIDER THE INDIVIDUAL AND CONTEXT TO
WHICH YOU ARE APPLYING THEM.
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SWIS 2023EXERCISE SELECTION FOR HYPERTROPHY
PRINCIPLES OF EXERCISE SELECTION
▸ SPECIFICITY AND/OR BIAS
▸ MUSCLE LENGTH VS RANGE OF MOTION
▸ RESISTANCE CHALLENGE
▸ STABILITY / COORDINATION
▸ LOAD-ABILITY AND FATIGUE LIMITATIONS
▸ PROXIMITY TO FAILURE CONSIDERATIONS
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PRINCIPLES OF EXERCISE SELECTION
SPECIFICITY - “BIAS”
▸ HOW SPECIFIC IS THE MOVEMENT AND RESISTANCE CHALLENGE IS TO
THE FORCE VECTOR AND STRENGTH CURVE OF THE MUSCLE.
▸ HOW WELL DOES THE EXERCISE MOTION MATCH THE MOTION OF THE
TARGET MUSCLE
▸ DOES THE RESISTANCE CHALLENGE THE MAIN ACTION/FUNCTION OF
THE MUSCLE
▸ IS THE ACTION OF THE TARGET MUSCLE THE MOST CHALLENGED
MOTION IN THE EXERCISE.
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PRINCIPLES OF EXERCISE SELECTION
SPECIFICITY - “BIAS”
▸ IMPACTS THE MOTOR RECRUITMENT OF THE TARGET MUSCLE.
▸ THE NERVOUS SYSTEM SEEMS TO FAVOR RECRUITING THE MOST DIRECT TISSUES FOR
A MOVEMENT.
▸ IMPACTS THE PROXIMITY TO FAILURE RELATIVE TO SYNERGIST MUSCLES.
▸ MUSCLE FATIGUE:0RIR OF A MOVEMENT
▸ IN COMPOUND MOVEMENTS, FATIGUE AT ONE JOINT CAN LEAD TO FAILURE WHEN
THE MUSCLES AT ANOTHER JOINT ARE FAR FROM FATIGUE.
▸ WHEN THE MOST SPECIFIC MUSCLE IN A MOTION BECOMES FATIGUED, THE
SYNERGIST MUSCLES CAN ONLY MAKE UP SO MUCH OF THE FORCE BECAUSE THEIR
FORCE IS INDIRECT AND ONLY CONTRIBUTES FACTIONALLY TO THE MOVEMENT.
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PRINCIPLES OF EXERCISE SELECTION
SPECIFICITY AND/OR BIAS IS GOING TO COME FROM THE
COMBINATION OF EXERCISE SELECTION, SETUP, AND TECHNIQUE.
▸ EXERCISES PUT A CONSTRAINT AND STANDARD ON A MOVEMENT.
▸ SETUP AND TECHNIQUE ADD FURTHER CONSTRAINT AND STANDARDS TO A
MOVEMENT MAKING IT EVEN MORE SPECIFIC.
▸ EXAMPLE 1: THERE ARE MANY WAYS TO PERFORM A SQUAT
▸ BAR PLACEMENT, STANCE/FOOT PLACEMENT, USE OF HEEL ELEVATION,
INTENTION/TECHNIQUE OF KNEE AND HIP MOVEMENT.
▸ EXAMPLE 2: LEG PRESS
▸ FOOT PLACEMENT CHANGES THE ROM AT THE KNEE AND HIP, THE DIRECTION OF
HIP EXTENSION, AND THE LOADING RELATIONSHIP BETWEEN THE KNEE AND HIP.
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PRINCIPLES OF EXERCISE SELECTION
EXAMPLES OF SPECIFICITY IN THE RESEARCH
▸ SQUAT VS HIP THRUST
▸ THE HIP THRUST BEING A SMALLER ROM, AND A SHORTER MUSCLE LENGTH, IS A
MOTION MORE SPECIFIC TO THE GLUTE MAX, AND YIELDED SIMILAR HYPERTROPHY
RESULTS AS THE SQUAT IN THE GLUTE MAX, BUT LESS RELATIVE HYPERTROPHY IN
THE QUADS AND ADDUCTORS.
▸ THE HIP EXTORTION MOTION IN THE SQUAT USED IN THE STUDY WAS LESS SPECIFIC
TO THE GLUTES, AND THE SQUAT MOTION WAS ACTUALLY LIMITED BY THE KNEE
EXTENSION. WHEN PARTICIPANTS REACHED FAILURE IN THE HIP THRUST, FAILURE
TO BE ABLE TO PERFORM HIP EXTENSION WAS THE LIMITER, WHEREAS IN THE
SQUAT, KNEE EXTENSION (THE QUADS) WERE THE LIKELY LIMITER, MEANING THAT
THE GLUTES LIKELY HAD QUITE A FEW REPS IN RESERVE (THEREFORE NOT THE SAME
LEVEL OF MUSCULAR FATIGUE AS THE HIP THRUST AT THE POINT OF FAILURE)
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PRINCIPLES OF EXERCISE SELECTION
EXAMPLES OF SPECIFICITY IN THE RESEARCH
▸ SQUAT VS LEG EXTENSION
▸ THE SQUAT MOTION IS BOTH KNEE EXTENSION AND HIP EXTENSION. THE RECTUS
FEMORIS IS A HIP FLEXOR AS WELL AS A KNEE EXTENSOR.
▸ THE RECTUS FEMORIS HYPERTROPHIES RELATIVELY POORLY IN SQUAT MOTIONS
COMPARED TO A LEG EXTENSION WHICH DOES NOT INCLUDE A HIP EXTENSION
MOTION.
▸ HAMSTRING HYPERTROPHY IN SQUATS
▸ SIMILARLY, WE SEE THE SAME THING FOR THE HAMSTRINGS WHERE EXERCISES THAT
INCLUDE BOTH KNEE AND HIP EXTENSION HAVE A LIMITED HYPERTROPHY STIMULUS
ON THE HAMSTRINGS WHICH ARE BOTH HIP EXTENSORS AND KNEE FLEXORS.
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PRINCIPLES OF EXERCISE SELECTION
EXAMPLES OF SPECIFICITY IN THE RESEARCH
▸ PRESSING ANGLE ON PECTORAL DIVISIONS
▸ THE QUALITY OF STUDY DESIGNS ARE NOT AS GOOD HERE, BUT WE
DO NOW HAVE MULTIPLE EXAMPLES OF HOW THE PRESSING ANGLES
CORRESPONDS TO THE PECTORAL DIVISION THAT MATCHES THE
MOTION.
▸ PULLING ANGLE ON LAT DIVISIONS (*EMG)
▸ VERTICAL PULLING CORRESPONDS TO THE LOWER DIVISIONS OF THE
LATS AND HORIZONTAL PULLING TO THE UPPER DIVISION OF THE
LATS
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PRINCIPLES OF EXERCISE SELECTION
HOW SPECIFIC CAN WE GET
▸ USING LIMITED PROXIES
LIKE EMG, AND MUSCLE
OXYGENATION, WE HAVE
MEASURED SIGNIFICANT
BIAS ACROSS DIFFERENT
DIVISIONS OF TRICEPS AND
BICEPS. HOWEVER THESE
PROXIES HAVE LIMITATIONS,
AND WE STILL NEED DIRECT
HYPERTROPHY STUDIES ON
THIS LEVEL OF NUANCE.
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PRINCIPLES OF EXERCISE SELECTION
MUSCLE LENGTH VS RANGE OF MOTION
▸ MUSCLE LENGTH REFERS TO THE PHYSIOLOGICAL LENGTH OF A MUSCLE,
WHEREAS ROM IS OFTEN REFERRING TO A JOINT OR MOTION OF AN
EXERCISE. SOMETIMES IT CAN BE UNCLEAR WHAT ROM IS REFERRING TO,
SO BE CAREFUL BOTH IN USE, AND WHEN INTERPRETING CLAIMS OR ROM.
▸ THE ELBOW HAS A RANGE OF MOTION, AS DOES THE SHOULDER.
▸ THE BICEPS HAVE A MUSCLE LENGTH THAT IS IMPACTED BY BOTH THE
ELBOW AND SHOULDER ORIENTATION.
▸ AN EXERCISE WILL BE ABLE TO BE PERFORMED FOR A GIVEN ROM, THAT
MAY OR MANY NOT BE FULL ROM OF THE JOINTS INVOLVED.
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PRINCIPLES OF EXERCISE SELECTION
MUSCLE LENGTH & RANGE OF MOTION
▸ SHORT BIAS INCREASES THE RELATIVE METABOLIC
STIMULUS:LASTING FATIGUE, BUT HAVE A LOWER
PER SET HYPERTROPHY STIMULUS.
▸ LENGTHENED BIAS INCREASES THE PER RELATIVE
VOLUME MECHANICAL TENSION STIMULUS.
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PRINCIPLES OF EXERCISE SELECTION
MUSCLE LENGTH & RANGE OF MOTION
▸ LENGTHENED BIASED TRAINING HAS GREATER
LASTING FATIGUE, WHICH MAY BE GREATER AT
TERMINAL LENGTHS.
▸ HOWEVER THE STIMULUS:FATIGUE RATIO MAY STILL
BE IN THE FAVOR OF GREATER HYPERTROPHY,
ESPECIALLY WHEN FACTORING IN THE REPEATED
BOUT EFFECT.
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PRINCIPLES OF EXERCISE SELECTION
MUSCLE LENGTH & RANGE OF MOTION RESEARCH
▸ WE NOW HAVE HYPERTROPHY RESEARCH ON THE BICEPS, TRICEPS, GLUTES, QUADS,
HAMSTRINGS, SARTORIUS, CALVES SHOWING THAT TRAINING AT AVERAGE LONGER
MUSCLE LENGTHS IS SUPERIOR FOR HYPERTROPHY.
▸ ADDITIONALLY MANY (NOT ALL) ANECDOTES FROM THE BODYBUILDING WORLD HAVE
FAVORED TRAINING AT LONGER MUSCLE.
▸ THE EVIDENCE THAT WAS PREVIOUSLY USED TO ARGUE FOR FULLROM TRAINING
ACTUALLY SUPPORTS TRAINING AT LONGER MUSCLE LENGTHS, AS IT WAS ONLY WHEN
COMPARED TO SHORT BIASED TRAINING THAT FULL ROM TRAINING WAS BETTER.
▸ *THERE ARE A FEW OUTLIER STUDIES THAT HAVE SOME ISSUES, BUT THE BODY OF
RESEARCH LEANS VERY MUCH IN FAVOR OF TRAINING AT LONGER MUSCLE LENGTHS
FOR HYPERTROPHY.
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PRINCIPLES OF EXERCISE SELECTION
TRAINING AT LONGER MUSCLE LENGTHS
▸ CHOOSE EXERCISES THAT WORK AT LONGER MUSCLE LENGTHS FOR THE
TARGET MUSCLE
▸ SEATED LEG CURL VS LYING FOR HAMSTRINGS
▸ SINGLE ARM PULL AROUNDS VS TRADITIONAL PULLING MOTIONS
▸ USE A PARTIAL ROM IN THE LENGTHENED POSITION
▸ PERFORMING THE BOTTOM 1/2 OF A PREACHER CURL VS THE FULLROM
▸ I WILL BE RELEASING A FULL GUIDE ON LENGTHENED BIASED TRAINING
SOON.
Seated Leg Curl
Short
Muscle length
Semitendinosus
Semimembranosus
Long Head
Biceps Femoris
Short Head
Biceps Femoris
Sartorius
Gracilis
Vertical axis represents Resistance Challenge
Long
Lying Leg Curl
Short
Muscle length
Semitendinosus
Semimembranosus
Long Head
Biceps Femoris
Short Head
Biceps Femoris
Sartorius
Gracilis
Vertical axis represents Resistance Challenge
Long
Lying Leg Curl
Seated Leg Curl
Short
Muscle length
Long
Short
Muscle length
Semitendinosus
Semimembranosus
Long Head
Biceps Femoris
Short Head
Biceps Femoris
Sartorius
Gracilis
Vertical axis represents Resistance Challenge
Vertical axis represents Resistance Challenge
Long
Lats- iliac division
Short
Muscle length
Horizontal row
High row
Wide grip pulldown
Thoracic pull around
Lumbar pull around
Iliac Pull around
Vertical axis represents Resistance Challenge
Long
Lats- Thoracic division
Short
Muscle length
Horizontal row
High row
Wide grip pulldown
Thoracic pull around
Lumbar pull around
Iliac Pull around
Vertical axis represents Resistance Challenge
Long
Lengthened Bias Techniques
Short
Exercise Range of Motion
Long
Lengthened Partial
1/3 rep
Lengthened Partial
1/2 rep
Integrated Partials
1 + 1/4 Reps
Integrated Partials
1+1/2 Reps
Full + 1/3 ROM partials
extended set 33% reps
Full ROM
Vertical axis Represents % Volume distribution over ROM
Lengthened Biased Set volume
Short
Exercise Range of Motion
Long
All sets Full ROM
50:50 short:long
Partial ROM sets
30:70 Short:Long
Partial ROM set
50:50 Full ROM
To Lengthened partial
30:70 Full ROM
To Lengthened Partials
All sets lengthened
50% partials
Vertical axis Represents % Volume distribution over ROM
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PRINCIPLES OF EXERCISE SELECTION
RESISTANCE CHALLENGE
▸ WHERE WITHIN THE RANGE OF MOTION THE RESISTANCE IS
MORE CHALLENGING RELATIVE TO THE STRENGTH AT THAT
RESPECTIVE RANGE OF MOTION.
▸ THIS IS NOT THE SAME AS THE EXTERNAL RESISTANCE
CURVE/PROFILE, BUT MAY OFTEN CORRELATE. RATHER THIS
IS HOW THE EXTERNAL RESISTANCE CURVE RELATES TO
THE STRENGTH CURVE.
Semitendinosus
Short
Muscle length
Seated leg curl
Rdl
Lying leg curl
45° extension
Vertical axis represents Resistance Challenge
Long
Semitendinosus
Short
Muscle length
Seated leg curl
Rdl
Lying leg curl
45° extension
Vertical axis represents Resistance Challenge
Long
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PRINCIPLES OF EXERCISE SELECTION
THE MUSCLE LENGTH AND RESISTANCE GO TOGETHER
▸ WE HAVE EVIDENCE THAT SUPPORTS TRAINING AT LONGER MUSCLE LENGTHS,
BUT A CAVEAT IS THAT IT ALSO IS IN EXERCISES WHERE THE CHALLENGE IS
ALSO HIGH IN THE LENGTHENED PORTION.
▸ EXAMPLE: A STUDY COMPARING THE INCLINE DUMBBELL CURL TO THE
PREACHER CURL FOUND THE PREACHER CURL TO BE SUPERIOR FOR
HYPERTROPHY.
▸ THE LIKELY EXPLANATION FOR THIS IS THAT DESPITE THE INCLINE CURL
MOTION BEING AT A LONGER MUSCLE LENGTH, THE CHALLENGE OF
PREACHER CURL ACTUALLY OCCURS AT A LONGER MUSCLE LENGTH THAN
THE INCLINE CURL. SO SIMPLY GOING LONGER MUSCLE LENGTH ISN’T THE
GOAL, BUT ACTUALLY CHALLENGING THE MUSCLE AT THE LONGER LENGTH.
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PRINCIPLES OF EXERCISE SELECTION
STABILITY / COORDINATION
▸ SKILL, AND BALANCE DEMAND
▸ NUMBER OF JOINTS, ACTIONS, AND MUSCLES INVOLVED.
▸ SYNCHRONIZATION AND COORDINATION OF THE ABOVE
▸ BALANCE AND NON BENEFICIAL FORCE MANAGEMENT.
▸ ONLY THE FORCES DIRECTLY CHALLENGING THE TARGET
MUSCLE ARE BENEFICIAL, AND ANY OTHER BALANCE OR
STABILITY CHALLENGE ONLY DECREASES THE POTENTIAL
STIMULUS.
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PRINCIPLES OF EXERCISE SELECTION
STABILITY / COORDINATION
▸ WHEN AN EXERCISE HAS A GREATER SKILL AND/OR BALANCE
COMPONENT, THIS CAN LIMIT THE ABSOLUTE RECRUITMENT OF THE
MUSCLE, AS WELL AS INCREASE THE FATIGUE RELATIVE TO THE
MECHANICAL TENSION STIMULUS WE CAN ACHIEVE.
▸ SKILL AND BALANCE INCREASES THE PERCEIVED EFFORT AND
INTRODUCES FAILURE POINTS THAT COME EARLIER RELATIVE THE
MUSCLES STIMULUS AND FATIGUE.
▸ REMOVING SKILL AND BALANCE REQUIREMENTS IN TRAINING REMOVES
THOSE BARRIERS TO MAXIMIZING THE HYPERTROPHY STIMULUS.
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PRINCIPLES OF EXERCISE SELECTION
LOAD-ABILITY AND FATIGUE CONSIDERATIONS
▸ INTENSITY RANGE (%1RM) THAT CAN BE MANAGED WITHOUT
COMPROMISING TECHNIQUE, SPECIFICITY, OR STIMULUS:FATIGUE
▸ NON BENEFICIAL FATIGUE FACTORS SUCH AS LIMITED BREATHING,
RESPIRATION, PAIN/DISCOMFORT, OR DISPROPORTIONATELY HIGHER
PERCEIVED EFFORT OR FEAR OF FAILURE.
▸ IMPACTS THE PRODUCTIVE REP RANGE
▸ IMPACTS THE RELATIVE EFFORT (RIR) : STIMULUS
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PRINCIPLES OF EXERCISE SELECTION
PROXIMITY TO FAILURE CONSIDERATIONS
▸ SOME EXERCISES ARE SIMPLY SAFER TO TAKE TO FAILURE.
▸ SOME EXERCISES HAVE A LOWER ROI IN RELATIONSHIP TO FATIGUE GOING ALL
THE WAY TO FAILURE.
▸ EXERCISES THAT ARE MORE SPECIFIC ENSURE FAILURE IS CAUSED BY THE TARGET
MUSCLES, WHEREAS EXERCISES THAT ARE LESS SPECIFIC MAY BE LIMITED BY
OTHER MUSCLES, GIVING YOU A LOWER STIMULUS IN THE TARGET MUSCLES, AND
MORE IN OTHERS, AS WELL AS A POOR TARGET STIMULUS:SYSTEMIC FATIGUE
RATIO.
▸ FAILURE IN A SHORT BIASED EXERCISE LIKELY LEAVES A LOT OF STIMULUS ON THE
TABLE. YOU COULD COMPENSATE WITH VOLUME IF YOU DON’T HAVE BETTER
OPTIONS, BUT IT IS LESS SET EFFICIENT.
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CHOOSING AND PROGRAMMING
APPLICATION OF THE PRINCIPLES
▸ CHOOSE FROM THE AVAILABLE EXERCISES THOSE THAT HAVE AS MANY OF
THE PRINCIPLES AS POSSIBLE.
▸ YOU’RE NOT GOING TO HAVE PERFECT EXERCISES ALL OR EVEN MOST OF
THE TIME. LUCKILY THERE ARE PLENTY OF EXERCISES OPTIONS THAT ARE
GOOD ENOUGH.
▸ CHOOSE EXERCISES THAT COMPLIMENT EACH OTHER MAKING UP FOR THE
SHORT COMING OF OTHERS.
▸ YOU MAY HAVE AN OPTION THAT IS BETTER FOR MUSCLE LENGTH AND
SPECIFICITY AND ANOTHER THAT IS BETTER FOR STABILITY AND LOAD
ABILITY.
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CHOOSING AND PROGRAMMING
APPLICATION OF THE PRINCIPLES
▸ CHOOSE WHEN AND HOW TO APPLY EFFORT ACROSS EXERCISES. NOT EVERY
EXERCISES IS IDEAL FOR TRAINING HEAVY, HIGH REPS, TO FAILURE ETC.
▸ DON’T FIGHT THE LIMITATIONS OF AN EXERCISE, USE IT FOR ITS PROS AND MAKE UP
FOR ITS CONS WITH ANOTHER EXERCISE, VOLUME, OR SPECIAL TECHNIQUES.
▸ LEARN HOW TO ORGANIZE EXERCISES BASED ON THEIR LIMITATIONS FOR THE BEST
OUTCOME.
▸ EXERCISES THAT HAVE A HIGHER SKILL COMPONENT ARE GOING TO BE HARDER TO
BENEFIT FROM ONCE YOU ARE FATIGUED.
▸ SHORT BIASED EXERCISES BURN MORE ENERGY FOR THE HYPERTROPHY STIMULUS
YOU’RE GETTING, SO YOU MAY WANT TO DO YOUR LENGTHENED EXERCISES EARLIER
IN THE SESSION.
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CHOOSING AND PROGRAMMING
EXAMPLES OF APPLICATION
▸ INSTEAD OF DUMBBELL LATERAL RAISES, PERFORM A WRIST HEIGHT
CABLE LATERAL RAISE.
▸ PROS: LONGER MUSCLE LENGTH, LENGTHENED CHALLENGE, LIMITS
THE SHORTENING.
▸ LIMITATIONS: BETTER SINGLE ARM, SLIGHT INCREASE IN STABILITY
DEMAND IF YOU DON’T HAVE SOMETHING TO HOLD ON TO.
▸ IF YOU DON’T HAVE CABLES, CONSIDER PARTIALS OR CHANGING
BODY ORIENTATION.
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CHOOSING AND PROGRAMMING
EXAMPLES OF APPLICATION
▸ INSTEAD OF DOING PREACHER CURLS AND INCLINE DB CURLS, TRY
LYING PREACHER CURLS
▸ PROS: LONG MUSCLE LENGTH AND CHALLENGE, WITH MORE STABILITY
AND SPECIFICITY TO ELBOW FLEXION THAN A LOW CABLE CURL TO
ACCOMPLISH THE SAME LOADING.
▸ LIMITATIONS: NOT QUITE AS LONG MUSCLE LENGTH FOR THE LONG
HEAD AS THE INCLINE CURL OR LOW CABLE CURL.
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CHOOSING AND PROGRAMMING
EXAMPLES OF APPLICATION
▸ IF YOU’RE FOCUSING MORE ON HAMSTRINGS, USE MORE SEATED LEG
CURLS THAN LYING, BUT STILL DO BOTH.
▸ KEEP IN MIND HOW MUCH LENGTHENED HAMSTRING WORK YOU GET
FROM HINGING EXERCISES, AND REMEMBER THE SHORT HEAD OF THE
BICEPS FEMORIS DOESN’T GET TRAINED IN HIP EXTENSION, BUT ALSO
DOESN’T GET IMPACTED BY WHICH LEG CURL YOU CHOOSE.
▸ IF YOU ONLY HAD THE LYING LEG CURL, CONSIDER USING SOME PARTIAL
REP TECHNIQUES.
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CHOOSING AND PROGRAMMING
EXAMPLES OF APPLICATION
▸ FOR GLUTES, DON’T RELY ON LOWER BODY PRESSING OPTIONS WHERE
THE QUADS ARE THE LIMITER.
▸ USE HIGHER FOOT PLACEMENT ON LEG PRESS MACHINES
▸ USE HANGER SQUAT AND DEADLIFT MOTIONS
▸ USE REVERSE LUNGES OVER SPLIT SQUATS IN SOME CASES AND MIND
YOUR SETUP ON BOTH.
▸ DON’T UNDERESTIMATE THE VALUE OF HIGHLY SPECIFIC EXERCISES LIKE
BRIDGES AND PRESS/KICKBACKS, BUT UNDERSTAND THEY MAY NOT
HAVE THE SAME PER/SET STIMULUS, BUT ALSO LESS FATIGUE.
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CHOOSING AND PROGRAMMING
EXAMPLES OF APPLICATION
▸ FOR LATS, CONSIDER USING EXERCISES LIKE PULL AROUNDS FOR A LONGER
MUSCLE LENGTH, BUT ALSO MACHINES FOR THE HIGH STABILITY.
▸ CONSIDER PARTIALS OF ONLY THE SCJ ACTION FOR MORE LAT BIAS OVER THE
OTHER SHOULDER EXTENSORS
▸ CONSIDER PARTIALS ESPECIALLY WHEN THE EXERCISES HAVE A SHORT BIASED
CHALLENGE LIKE MOST FREE WEIGHT AND CABLE MOTIONS, AND EVEN MANY
MACHINES.
▸ YOU DON’T NEED TO DO 2:1 PULL TO PRESSING IF THE EXERCISES HAVE THE SAME
QUALITIES, BUT SINCE MOST PULLING MOTIONS ARE SHORT BIASED, CHOOSING A
VOLUME THAT IS MORE RELATIVE TO THE EXERCISE QUALITIES MAKES SENSE.