How effective is calisthenics (that’s bodyweight training) for muscle hypertrophy?
Can someone theoretically maximize hypertrophy using nothing more than their bodyweight?
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A brand new study out of Japan by Maeo et al. has recently come out, comparing overhead extensions to pushdowns, and its findings have important implications for maxing triceps hypertrophy.
Let’s dive into this great new paper.
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Are compound exercises (exercises that train two or more muscle groups) enough for maxing muscle hypertrophy?
And are isolation exercises (exercises that train one muscle group) just a waste of time?
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In this article, we aim to figure out if you’re missing out on more muscle growth by not changing your exercises every session.
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With the same exercise, performing it one way can produce drastically more muscle hypertrophy than performing it another way.
This is because the current data demonstrate that the length you train a muscle at can profoundly influence the amount of hypertrophy produced.
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The high bar back squat (from hereafter simply called the squat) is one of the most popular lower body exercises.
This exercise can be executed in a variety of ways. Stance width, foot orientation, and depth can all be altered.
Out of these, depth is probably the most commonly debated variable.
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If you were to think of the most popular upper body exercise (or even the most popular exercise itself), there’s a good chance the bench press comes up.
Generally, when talking or thinking about the bench press, most people probably think of the barbell bench press.
However, there are a few other modalities you can perform the bench press with.
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The bench press is one of the most popular exercises for developing the upper body.
Most often, people perform this exercise with a barbell.
However, there are numerous other modalities you can perform a bench press with, one of which is a smith machine.
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Rows and lat-pulldowns are two of the most popular back and biceps exercises performed in a program.
As far as back development goes, the inclusion of these two exercises in a program seems like a good idea, as they may be complementary.
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