Muscle Hypertrophy- Techniques for Fitness Professionals
Posted by Barry Duncan on Mon, Sep 07, 2009
In the fitness industry our knowledge of the human body is ever changing. Seperating fact and fad is a critical part of what it takes to be a fitness professional. The latest debate that we are seeing is what is the best way to build muscle? Muscle hypertrophy is not a goal for every client but for some people it is their entire focus!
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At a recent fitness conference the speakers message was mix it up, do lots of intervals and keep the reps high or use timed reps, with a low set ratio to build more muscle. Of course this flies in the face of traditional body building and even most strength training programs of ten years ago. |
In our fitness business I advocate choosing the exercise program based on the clients goals not the trainers preferred method or the information they learned at the most recent conference. I think it is critical that a trainer implement new exercises or program design on themselves to feel the difference prior to using it with the clients.
So when I see a trainer working with a client that has a goal of muscle hypertrophy and the trainers are prescribing these high reps low set programs with a ton of variety I have to wonder - are they going to be able to achieve their desired goals?
| Perhaps it is my age showing here or the length of time I have been training but the old school trainer in me comes out here and I ask the trainer to lower the rep count, increase the sets and start some exercise consistency in the program. Now some of the trainers we have working for us have been telling me, "This is the best way Barry and you need to get up to date". |
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Now I have taken the courses and listened to the speakers answers but they have not swayed me, I believe the traditional body building techniques are most effective for building muscle, but that said I am willing to be humbled and open up a can of worms for the purpose of debate.
So what is the best way to build muscle hypertrophy?
- Low rep, heavy weight, high set count with consistent exercise choices in a periodization plan
- Modern core program of high intensity timed or high rep count, low set numbers with a variety of exercise choices focus on stability and balance.
- Your choice let me know the set structure and why it is better
Like I said I may be a bit old school so you new trainers and boot campers can weigh in here and let it rip.