As Kai explains it is not of any importance to him how much weight he can bench or lift, his primary focus is contracting the muscles the best way
possible for hypertrophy.
Not exact matches
The data demonstrate the role of myocardial Gq in the initiation of myocardial
hypertrophy and indicate a
possible strategy
for preventing pathophysiological signaling by simultaneously blocking multiple receptors coupled to Gq.
Alternating between bench angles and ditching the barbell
for a pair of dumbbells once in a while will help you hit as many different fibers as
possible and achieve better overall
hypertrophy.
However, a better way of implementing partial reps
for hypertrophy is by performing an exercise with the full range of motion, then shortening it as you start to fail and continuing the movement
for as long as
possible.
Having experimented with nearly every training modality
possible over the last 13 years, I've found few if any techniques more effective
for strength and
hypertrophy than eccentric isometrics.
If you are looking
for maximum
hypertrophy or muscle growth, use the highest intensity
possible for 20 - 60 seconds of movement with double the rest (40 - 120 seconds).
What do you suggest
for becoming as strong as
possible with the least amount of
hypertrophy?
The magic zone
for hypertrophy appears to be sets of 6 - 12 reps.. This is because it strikes a good balance between a load that is heavy enough to tap into all muscle fibres, with one that creates a high amount muscle damage and metabolic stress (something that isn't
possible with very light or very heavy loads).