Expanding your Hypertrophy repertoire

When progress stops it’s time to re-think your game plan. Linear periodization focuses on the progressive overload of force or reps across each week in the gym. The low hanging fruit for most athletes is to force progress by adding more weight to the bar. But, this can quickly result in accommodation and plateau or stagnation. Incorporating different types of muscular stress, kinds that mechanosensors in muscle are not as used to or are unfamiliar with, is where creativity can be a unique catalyst to drive progress. It’s time we expand our view of intensity beyond how heavy the bar is. Here are some a-typical methods that are less frequently used than just moving straight weight up and down.

Isometrics:

Isometrics are a fantastic tool for increasing neuromuscular recruitment, developing positional strength, and pushing blood into muscle. There are 3 categories of muscular work…

-Eccentric (The lengthening of muscle against load, typically when lowering a weight)

-Concentric (The shortening of muscle against load typically when lifting up

-isometric (Holding a muscle in contraction still against a load)

People typically think of isometrics as holding poses such as the front facing most muscular, lat spread, or side chest, but its application in training is far greater than just posing in front of a mirror. Incorporating isometrics as complexes combined with dynamic movement pack a huge punch from a muscle recruitment and muscle damage standpoint. You can create killer sessions that will drastically increase size and strength without having just put more weight on the bar by incorporating isometrics. Here are a few examples that work great.

#1 Shocker Sets

Shocker sets are where you move from a heavy dynamic movement into an iso-hold. For example…

Perform 8 Reps of a Heavy decline barbell bench press immediately into a 30 second most muscular chest flex hold. Rest 2 Minutes, Repeat for 4 sets

Perform 5 Heavy weighted pull ups into max bodyweight or assisted pull ups into a 30 second front lat spread. Rest 90 seconds, repeat for 5 sets

#2 Holds in Working Sets

Incorporating hold in working sets is another simple way to spice up the reps and recruite/fatigue more muscle. Some are great to be done with a training partner for spotting or applying additional load. For example..

Chest and Tricep Work

-Perform 3 reps of a heavy DB bench press, then hold half way up for 10 seconds while the training partner applies over pressure on top of the DB’s. Repeat three times in one set for 9 total reps and 30 seconds of holds. Rest 2 minutes, repeat 3-4 times

-Perform standing banded chest fly’s plus a 30 second hold in full contraction to finish each set. Rest 90 seconds. Repeat for 3 rounds

Back and Bicep Work

-Perform 10 bent over rows with an underhand grip then hold in contraction at the top with the elbows bent and lats contracted for 10 second into 9 reps and a 9 second hold, into 8 reps and an 8 second hold all the way down to 1 rep and a 1 second hold in one giant single set.

-Perform 10 single arrn banded lat pull downs while holding the opposite arm in full contraction all the way down, switch arms and repeat, then finish with 10 double arm pulls as 1 giant set. Rest 90 seconds. Repeat for 3 sets.

-Perform 10 single arm DB bicep curls while holding the opposite arm in full contraction all the way up, switch arms and repeat, then finish with 10 double arm curls as 1 giant set. Rest 90 seconds. Repeat for 3 sets.

Leg and Glute Work

-Perform 5 Hack squat half reps from the bottom to half way up, then hold 2’’ above the bottom for 10 seconds. Do this 5 times in 1 set for a total of 25 reps and 50 seconds of hold. Rest 2 minutes. Repeat for 3 sets

-Perform 8 bulgarian split squats with a heavy kettlebell into an 8 second hold half way up for 8 second, drop the weight to a moderate bell and perform 8 reps plus and 8 second hold half way up, drop the weight to a light bell and perform 8 reps plus an 8 second hold half way up as one giant set. Then switch legs. Rest 90 seconds, repeat 2-3 rounds

#3 Support Holds at Lockout

Support holds occur when a muscle is fully contracted and the bones are structurally lined up, this is typically done with pressing movements, but can also be done in a squat in deadlift variations. Here are some examples…

-Perform Tabata Kettlebell floor press (20 second of work into 10 seconds of rest, repeated for 8 rounds totaling 4 minutes) Rest while holding the bells in support with the arms locked out

-Perform 10 Heavy bamboo bar overhead press with kettlebells hanging by band immediately into a 30 second hold in support overhead with the arms locked out. Rest 90 seconds, repeat for 3 sets.