First, I like to hold onto something external to ensure I’m making the exercise as stable as possible. When choosing a split squat variation, you can’t go wrong with either one. However, when you’re holding the dumbbell on the same side of the working leg and NOT performing rotation, you will mainly work the lower glute max. When holding the weight on the opposite side AND performing rotation, you will engage your glute medius and upper glute max more because they both perform external rotation.
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First, I like to hold onto something external to ensure I’m making the …
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Unsupported rows are not bad, and in fact are very good for muscle growth and functional strength. However, as you continue to build muscle and get past the newbie gains, it’s best to choose MORE chest supported rows. The chest support helps to stabilize your body so that you can solely focus on performing the rowing movement with your lats, traps, rhomboids, etc. You also won’t have any additional stimulus from other stabilization muscles (erectors) impacting your perceived level of effort, all
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I thought this was a super cool study that shows that crazy high volumes are not better for muscle growth, and that junk volume really is a thing. Doing fewer sets that are hard and with intention, done multiple times throughout the week will be much less fatiguing and improve the ability to progressively overload over time. The main findings of the study showed that 4 sets are needed to show true muscle growth, and after that, the more sets you perform, there are more diminishing returns. Both
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Time under tension only matters for muscle growth when it’s experienced by our high threshold motor units. How do we know that we are stimulating our high threshold motor units? When there is an INVOLUNTARY slowing of contraction speed. Slowing the concentric part of the rep down voluntarily for more “time under tension” is not going to cause more growth. | Dr. Michaela Peramaki
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If you wanna stop guessing about whether or not what you’re doing is actually giving you the results you want, join Forging Physiques (Iinked at the top of my profile) for less than $1 a day to receive hypertrophy training that will help you build muscle as fast and efficiently as possible. We’re currently running a back and shoulder focused mesocycle, but we still hit ALL muscle groups HARD 💪💪💪 | Dr. Michaela Peramaki
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