How to design a program for maximal hypertrophy

In this post we explore how to achieve maximal hypertrophy from your training plan. Adapted from Science and Development of Muscle Hypertrophy we explore how to gain maximal hypertrophy across various major muscle groups.

Exercise Selection Strategies

Selecting the appropriate exercises is an important factor for maximizing whole-body muscle hypertrophy. For example, certain muscles have multiple attachments that improve leverage for movement patterns. Moreover, myofibers often are subdivided into neuromuscular compartments, each of which is innervated by its own nerve branch. Functionally independent muscle segments facilitate the central nervous system’s ability to fine-tune human movement for optimum efficiency during complex motor tasks. Importantly, these inter- and intramuscular architectural variances reinforce the need to adopt a multiplanar, multiangled approach to hypertrophy-oriented training using a variety of exercises.

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