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by Brad Schoenfeld01/08/14
What's really interesting, though, is an emerging body of research showing that the
selective activation of different areas of a muscle is consistent with where hypertrophy
occurs in that muscle. Translation: Emphasizing activation of given aspects of a muscle
can enhance the extent of hypertrophy.
A key takeaway here is that maximal muscular adaption can only be achieved by fully
working all aspects of all the major muscles, and this can only be accomplished by
training with a variety of exercises.
The bottom line is that by taking a scientific approach to varying exercise selection,
you'll be able to construct a workout plan that optimizes the overall size and symmetry
of your physique. Here are five strategies to accomplish this task.
To target the all-important middle delt, you need to employ movements where the
shoulder is somewhat internally rotated such as the lateral raise and upright row.
For the lateral raise, make sure that your pinky is higher than your thumb as you lift;
otherwise, your shoulder will be externally rotated, placing the anterior delt in opposition
to gravity.
For the upright row, assume a wide grip to maintain focus on the middle delt and only
come up to parallel to avoid risking impingement.
A muscle fiber's ability to produce force is dependent on a concept called the lengthtension relationship. Simply stated, the contractile capacity of the fiber is dictated by the
position of the actin and myosin filaments in its sarcomeres. There are two strategies
you can use to take advantage of this phenomenon in your training: active insufficiency
and passive tension.
Active insufficiency refers to the condition where a two-joint muscle is shortened at one
joint while a muscular contraction is initiated by the other joint. Because of the weak
contractile force of a muscle when its attachments are close together, the muscle is at
its lowest point on the length-tension curve and therefore its capacity to produce force is
diminished.
numerous stabilizers as well. That said, the claim made by some that all you need to do
are the "big lifts" is overly simplistic, at least if your goal is maximum muscle.
During performance of multi-joint movements, some muscles will necessarily make a
greater contribution to movement than others. For example, it's often assumed that the
hamstrings are highly active during compound lower body exercises. Not true. Research
shows that hamstring recruitment is markedly lower than that of the quads and glutes
when performing the squat and leg press.
This is consistent with the biarticular structure of the muscle complex. You see, the
hammies are both hip extensors and knee flexors. During compound lower body
exercise, the hips and knees flex during the eccentric phase and extend during the
concentric phase, meaning that the resting length of the hamstrings really doesn't
change much throughout the movement. This necessitates performing single-joint
exercises such as Romanian deadlifts, good mornings, and leg curls to ensure optimal
hamstrings development.
Similar principles apply to the upper extremities, where the biceps and triceps long
heads also have biarticular structures. Sure, you'll get substantial activation of the arm
muscles during performance of upper body presses and pulls, but as with the
hamstrings, the length of these muscles will remain fairly constant throughout
performance. Targeted single joint exercises for the biceps and triceps afford the
potential for stronger muscular contractions and thus greater growth.
Take home point: Although multi-joint exercises should form the foundation of any
hypertrophy-oriented routine, single-joint movements can have a synergistic effect on
muscular gains.
maximus and the adductors while a narrow stance results in a greater stimulation of the
plantarflexors.
Similarly, a narrow hand spacing in the bench press results in significantly greater
activation of the clavicular head of the pecs compared to a wide grip. There's even
evidence that foot position can influence calf activation; turning the feet inward targets
the lateral head of the gastrocnemius while turning the feet out targets the medial head.
Final Thoughts
Architectural variances between and within muscles dictate the importance of adopting
a multi-planar, multi-angled approach to hypertrophy training utilizing a variety of
different exercises.
Moreover, given the need to fully stimulate all fibers within a muscle, it would seem that
a fairly frequent exercise rotation is warranted to maximize the hypertrophic response.
Just make sure you take a scientific approach to exercise selection so that the
movements combine synergistically to optimize size and symmetry.
http://www.t-nation.com/training/5-strategies-for-choosing-exercises