Ep 46 - How to TRAIN for HYPERTROPHY - Technique & Muscle Gain w/ Dr. PAK & Max Coleman

The Strength Syndicate Podcast

Feb 14, 2024•1 hr 23 min•Season 1Ep. 46

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Episode description

Summary

This conversation explores the topic of technique for muscle hypertrophy. The hosts discuss the definition of technique and its importance for maximizing muscle growth. They delve into the effect of range of motion on hypertrophy and the use of different rep tempos. The conversation also touches on the use of pauses and isometrics in training. The hosts emphasize the need to consider sensations and practicality when choosing exercises. They caution against extremes in technique and discuss the use of cheat reps. The conversation explores the impact of external momentum on hypertrophy and the importance of avoiding momentum in exercises. It also discusses the role of stability in exercise selection and the fallacy of harder exercises being better. The misconception of over-queuing in exercise technique is addressed, as well as the lack of research on exercise-specific kinematics and muscle growth. The conversation concludes with closing thoughts on exercise technique for hypertrophy and the need for graded exposures to different positions and capacities.

Chapters

01:30 Defining Technique for Hypertrophy

04:35 The Effect of Range of Motion on Hypertrophy

06:21 Different Rep Tempos for Hypertrophy

09:46 Active Range of Motion vs. Passive Range of Motion

16:15 The Effect of Rep Tempos on Hypertrophy

22:09 The Use of Pauses and Isometrics

25:15 Considering Sensations and Practicality

29:18 Avoiding Extremes in Technique

36:14 Balancing Sensation-Based Exercises

41:14 The Use of Cheat Reps

42:55 The Impact of External Momentum on Hypertrophy