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Don't train every muscle the same.

Discussion in 'Training' started by Zillagreybeard, Oct 16, 2019.
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Zillagreybeard
Zillagreybeard
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  • Oct 16, 2019
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Don’t Train Every Muscle the Same – When it comes to isolation work, not all muscles respond best to the same type of stimulation. Fiber dominance matters. The hamstrings for instance are notorious for being more fast-twitch dominant than most muscles. Here are some observations about isolation work:
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• Hamstrings are best trained with lower reps. Even when doing direct hypertrophy work, keep the reps below 10. This is mostly true of movements like leg curls and glute-ham raises. Exercises involving hip extension can be trained for higher reps since the glutes and lower back come into play.
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• Quads can be trained for higher reps. As high as 20-30 reps can be effective.
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• Pecs respond well to higher reps.
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• Triceps respond better to lower reps.
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• Delts generally respond better to high reps, though the front portion can respond well to lower reps. This is why delt-dominant bench pressers tend to have large front delts. But when training to get that rounded-shoulders look, higher reps of isolation work is best.
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• The mid upper back responds well to lower reps. Keep in mind that we’re talking about bodybuilding work here, so lower means below 10, not below 6.
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• The traps are very strong muscles, but because of the short range of motion with most isolation trap exercises, you need higher reps (15-20) to make them grow fast.
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• Biceps are best suited for intermediate reps. High reps tend to make them look flatter once the pump subsides, but very low reps aren’t effective at stimulating maximum growth.

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