We now have two meta-analyses to suggest that light loads can produce similar hypertrophy to heavier loads, provided repetitions are performed to or close to failure (the point at which no more repetitions can be performed) (one, two).
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Regularly maxing out, so performing a one-rep max lift, isn’t completely uncommon, especially in the strength world.
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Many variables can be manipulated in a muscle-building program. From exercise selection, rep ranges, the number of sets you perform, etc.
However, one of the least thought about variables is probably repetition tempo.
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The barbell bench press is probably the most popular upper body exercise. In this exercise, the muscles of the chest are considered a prime mover.
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The flat barbell bench press is probably the most popular upper body exercise.
This is probably quite justified, it’s a time-tested and highly effective muscle and strength builder.
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When it comes to understanding the basics of how any type of resistance training program works, the principle of specificity is one of the most fundamental ideas.
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For anyone who has Bulgarian split squatted before (also called the rear- elevated split squat or pitcher squat), you would know that it is a killer exercise.
In my opinion, it is one of the hardest exercises that exist, especially when using moderate to higher rep ranges.
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Squatting is arguably the most fundamental lower body movement capable of developing a wide range of attributes, from strength to size.
Squatting can be generally categorized by simultaneous flexion and extension at the hip, knee, and ankle joints.
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The length-tension relationship demonstrates that the amount of force produced by sarcomeres (the contractile units of muscle) depends on its length.
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