Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review
Regimented resistance training (RT) has been shown to promote increases in muscle size. When engaging in RT, practitioners often emphasize the importance of appropriate exercise technique, especially when trying to maximize training adaptations (e.g., hypertrophy). This narrative review aims to synt...
| Main Authors: | , , , , , , |
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| Format: | Article |
| Language: | English |
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MDPI AG
2023-12-01
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| Series: | Journal of Functional Morphology and Kinesiology |
| Subjects: | |
| Online Access: | https://www.mdpi.com/2411-5142/9/1/9 |
| _version_ | 1797240472145494016 |
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| author | Patroklos Androulakis Korakakis Milo Wolf Max Coleman Ryan Burke Alec Piñero Jeff Nippard Brad J. Schoenfeld |
| author_facet | Patroklos Androulakis Korakakis Milo Wolf Max Coleman Ryan Burke Alec Piñero Jeff Nippard Brad J. Schoenfeld |
| author_sort | Patroklos Androulakis Korakakis |
| collection | DOAJ |
| description | Regimented resistance training (RT) has been shown to promote increases in muscle size. When engaging in RT, practitioners often emphasize the importance of appropriate exercise technique, especially when trying to maximize training adaptations (e.g., hypertrophy). This narrative review aims to synthesize existing evidence on what constitutes proper RT exercise technique for maximizing muscle hypertrophy, focusing on variables such as exercise-specific kinematics, contraction type, repetition tempo, and range of motion (ROM). We recommend that when trying to maximize hypertrophy, one should employ a ROM that emphasizes training at long muscle lengths while also employing a repetition tempo between 2 and 8 s. More research is needed to determine whether manipulating the duration of either the eccentric or concentric phase further enhances hypertrophy. Guidelines for body positioning and movement patterns are generally based on implied theory from applied anatomy and biomechanics. However, existing research on the impact of manipulating these aspects of exercise technique and their effect on hypertrophy is limited; it is therefore suggested that universal exercise-specific kinematic guidelines are followed and adopted in accordance with the above recommendations. Future research should investigate the impact of stricter versus more lenient exercise technique variations on hypertrophy. |
| first_indexed | 2024-04-24T18:07:58Z |
| format | Article |
| id | doaj.art-5173b77b788f496980d15d28c8eed4db |
| institution | Directory Open Access Journal |
| issn | 2411-5142 |
| language | English |
| last_indexed | 2024-04-24T18:07:58Z |
| publishDate | 2023-12-01 |
| publisher | MDPI AG |
| record_format | Article |
| series | Journal of Functional Morphology and Kinesiology |
| spelling | doaj.art-5173b77b788f496980d15d28c8eed4db2024-03-27T13:48:42ZengMDPI AGJournal of Functional Morphology and Kinesiology2411-51422023-12-0191910.3390/jfmk9010009Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative ReviewPatroklos Androulakis Korakakis0Milo Wolf1Max Coleman2Ryan Burke3Alec Piñero4Jeff Nippard5Brad J. Schoenfeld6Applied Muscle Development Laboratory, Department of Exercise Science and Recreation, CUNY Lehman College, Bronx, NY 10468, USAApplied Muscle Development Laboratory, Department of Exercise Science and Recreation, CUNY Lehman College, Bronx, NY 10468, USAApplied Muscle Development Laboratory, Department of Exercise Science and Recreation, CUNY Lehman College, Bronx, NY 10468, USAApplied Muscle Development Laboratory, Department of Exercise Science and Recreation, CUNY Lehman College, Bronx, NY 10468, USAApplied Muscle Development Laboratory, Department of Exercise Science and Recreation, CUNY Lehman College, Bronx, NY 10468, USASTRCNG Incorporated OA Jeff Nippard Fitness, Oakville, ON L6L 1W4, CanadaApplied Muscle Development Laboratory, Department of Exercise Science and Recreation, CUNY Lehman College, Bronx, NY 10468, USARegimented resistance training (RT) has been shown to promote increases in muscle size. When engaging in RT, practitioners often emphasize the importance of appropriate exercise technique, especially when trying to maximize training adaptations (e.g., hypertrophy). This narrative review aims to synthesize existing evidence on what constitutes proper RT exercise technique for maximizing muscle hypertrophy, focusing on variables such as exercise-specific kinematics, contraction type, repetition tempo, and range of motion (ROM). We recommend that when trying to maximize hypertrophy, one should employ a ROM that emphasizes training at long muscle lengths while also employing a repetition tempo between 2 and 8 s. More research is needed to determine whether manipulating the duration of either the eccentric or concentric phase further enhances hypertrophy. Guidelines for body positioning and movement patterns are generally based on implied theory from applied anatomy and biomechanics. However, existing research on the impact of manipulating these aspects of exercise technique and their effect on hypertrophy is limited; it is therefore suggested that universal exercise-specific kinematic guidelines are followed and adopted in accordance with the above recommendations. Future research should investigate the impact of stricter versus more lenient exercise technique variations on hypertrophy.https://www.mdpi.com/2411-5142/9/1/9resistance training formmuscle developmentmuscle growth |
| spellingShingle | Patroklos Androulakis Korakakis Milo Wolf Max Coleman Ryan Burke Alec Piñero Jeff Nippard Brad J. Schoenfeld Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review Journal of Functional Morphology and Kinesiology resistance training form muscle development muscle growth |
| title | Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review |
| title_full | Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review |
| title_fullStr | Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review |
| title_full_unstemmed | Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review |
| title_short | Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review |
| title_sort | optimizing resistance training technique to maximize muscle hypertrophy a narrative review |
| topic | resistance training form muscle development muscle growth |
| url | https://www.mdpi.com/2411-5142/9/1/9 |
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