All posts tagged: Muscle

How to design a program for maximal hypertrophy

In this post we explore how to achieve maximal hypertrophy from your training plan. Adapted from Science and Development of Muscle Hypertrophy we explore how to gain maximal hypertrophy across various major muscle groups. Exercise Selection Strategies Selecting the appropriate exercises is an important factor for maximizing whole-body muscle hypertrophy. For example, certain muscles have multiple attachments that improve leverage for movement patterns. Moreover, myofibers often are subdivided into neuromuscular compartments, each of which is innervated by its own nerve branch. Functionally independent muscle segments facilitate the central nervous system’s ability to fine-tune human movement for optimum efficiency during complex motor tasks. Importantly, these inter- and intramuscular architectural variances reinforce the need to adopt a multiplanar, multiangled approach to hypertrophy-oriented training using a variety of exercises. Maximal hypertrophy can be achieved only by systematically varying the exercise performed and fully working all aspects of the targeted musculature. We explore how to employ these strategies to maximize hypertrophy in various major muscle groups. Abdominals Crunch The rectus abdominis is the primary muscle responsible for carrying out spinal flexion. …

High-efficiency training to build muscle and performance

Expert trainer Nick Tumminello’s Building Muscle and Performance: A Program for Size, Strength & Speed fuses together the most effective exercises and progressions to form a high-octane, high-efficiency training programme. This guide includes hundreds of exercises and training plans, all designed to increase speed, athleticism and endurance. It also features strength and power lifts to help readers gain a lean, muscular physique. Through expert advice and detailed photo sequences readers are shown every movement, as well as a series of variations to increase or decrease difficulty. Normal Price: £18.99 | €28.90 HK Rewards: £15.19 | €23.12 Find out more

Inside track on cycling

….goes beyond simply suggesting exercises by placing you on the bike and into the throes of competition. Illustrations of the active muscles involved in cornering, climbing, descending and sprinting show you how the exercises are fundamentally linked to cycling performance.