Scientific Principles of Hypertrophy Training (Renaissance Periodization Book 1)

If you do leg presses for example, you directly cause muscle growth in the quads, meeting the criteria for hypertrophy specific training5. Doing very light squats that don’t themselves cause growth can also meet the criteria however, if you are practicing and developing technique that will later allow you to load squats enough to cause growth6.

also satisfies the urge to go super heavy.

Different exercises and different rep ranges likely target at least slightly different pools of muscle fibers even within the same muscle17,18,19.

you want to prioritize getting stronger, you have to plan your program accordingly and accept the tradeoff away from optimal growth.

When applied to hypertrophy training, the idea of directed adaptation leads to multiple training recommendations. The first being that the major features (exercises and fundamental structure) of a hypertrophy program should be relatively consistent for a period of time11.

Training somewhere between experiencing some fatigue

By doing full ROM, you can stimulate growth via both tension in general and tension under stretch specifically. There is good reason to believe that stretch under tension also provides a different type of hypertrophy than tension without stretch (adding muscle in length, not just in width).

In other words, within a certain range, less volume can be made challenging enough to satisfy Overload with increased load and visa-versa.

the eccentric, the amortization phase (the transition between eccentric and concentric), and the concentric.