Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review
Abstract
:1. Introduction
2. Repetition Tempo
3. Range of Motion
4. Exercise-Specific Kinematics
5. Practical Recommendations
6. Conclusions
Author Contributions
Funding
Institutional Review Board Statement
Informed Consent Statement
Data Availability Statement
Conflicts of Interest
References
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Variable | Evidence | Maximization Recommendation |
---|---|---|
Tempo | Moderate | A repetition tempo of 2–8 s seems to be sufficient to maximize hypertrophy, and it is currently unclear whether extending the concentric or eccentric phase of a repetition will lead to greater hypertrophy |
ROM | Moderate | Employ a ROM that allows for muscles to be fully stretched |
Involvement of non-target muscles | N/A | Diminish involvement by minimizing the use of external momentum when possible |
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Androulakis Korakakis, P.; Wolf, M.; Coleman, M.; Burke, R.; Piñero, A.; Nippard, J.; Schoenfeld, B.J. Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review. J. Funct. Morphol. Kinesiol. 2024, 9, 9. https://doi.org/10.3390/jfmk9010009
Androulakis Korakakis P, Wolf M, Coleman M, Burke R, Piñero A, Nippard J, Schoenfeld BJ. Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review. Journal of Functional Morphology and Kinesiology. 2024; 9(1):9. https://doi.org/10.3390/jfmk9010009
Chicago/Turabian StyleAndroulakis Korakakis, Patroklos, Milo Wolf, Max Coleman, Ryan Burke, Alec Piñero, Jeff Nippard, and Brad J. Schoenfeld. 2024. "Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review" Journal of Functional Morphology and Kinesiology 9, no. 1: 9. https://doi.org/10.3390/jfmk9010009