Choosing exercises for hypertrophy depends on the type of hypertrophy and stimulus you’re going for. There is also merit to using multiple exercises with different resistance profiles or ranges of motion rather than just trying to find one “perfect” exercise. Here is what to look for when selecting your hypertrophy exercises.
0:10 Types of hypertrophy
0:50 Exercise selection partially depends on the type of hypertrophy
2:10 Benefits of using multiple exercises rather than looking for a “perfect” one
6:10 Qualifying a “good” exercise
7:20 Identifying “poor” exercises
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After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.
This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.
For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).