To Maximize Hypertrophy, Use a Variety of Set, Rep, & Rest Schemes

The following is a snippet from an article I’m currently working on…and I thought I’d share this tip with you.

If you’re looking to bring up a particular body part (aka hypertrophy, which essentially means muscle growth), then you’ll find the following advice invaluable…I know I have!

Training Variety for Maximal Hypertrophy

It’s true that if you had to train in one rep range, it’d be 8-12 reps per set.  Three sets per exercise with 60-90 seconds rest between sets are also no-nonsense rules of thumb.  However, I propose you spend no more than half of your training time implementing these ‘ideal’ variables.

Time and time again I’ve seen best results when spending more time using a variety of set, rep, and rest protocols.

For example, try doing 10 x 3 (10 sets of 3 reps) with 2 minutes rest between each of those 10 sets.  Doing this for 6-8 weeks will do wonders for your strength, and it does a great job of building dense muscle.  Then when you return to training in that coveted 8-12 range, you’ll be able to use more weight, which has obvious benefits that ultimately lead to larger muscles.

On the other hand, implement periods of lighter sets with shorter rest intervals.  For example, try 5 x 15-20 with just 20-30 seconds rest.  This will create a lot metabolic stress that does wonders for making muscles fuller and ‘rounder’ looking.

There are different way to implement this training variety.  You can do so within one workout for a particular body part, or you can implement training cycles of roughly four to eight weeks where you emphasize heavy, light, or moderate resistance training with corresponding rest intervals.  Ideally, I recommend some of each.

However you implement this strategy, just make sure to stimulate your muscles in a variety of different ways.  That’s the only way to maximize the hypertrophic response.

Your friend in fitness,

Dr Clay

Testimonials

“If you are looking to improve the way you look and feel, pay close attention to Dr. Clay!” ~ Lee Labrada

leelabrada-150x150

“I’ve known a lot of trainers and nutritionists throughout the years, and Dr. Clay Hyght stands out as one of the best.

Not only is he an expert in training and nutrition, but he comes from a scientific background and possesses an understanding of how the body really works. If you are looking to improve the way you look and feel, pay close attention to Dr. Clay!

Lee Labrada

President and CEO Labrada Nutrition
Author of The Lean Body Promise
IFBB Pro Bodybuilding Hall of Fame Inductee
Featured on CNBC, FOX, NBC, ABC, CBS, CNN, & ESPN

 

“I saw amazing results day to day and hour by hour up to the moment I walked on stage.” 

I was 5’4 and 124 pounds. I worked out 6 days a week and followed what I believed to be a very good diet and exerciseginger-curling-cr-150x150 program. I really considered myself to be in “great shape”.

That was one year ago and now, after just competing in my first figure competition, I realize I really was not that “fit.” When I look at my before and after photos I am amazed at the transformation of my body. I not only gained muscle, lost body fat and inches but I also noticed changes in my posture and confidence level.

As a first time competitor I found myself lucky by discovering Dr Clay. I have heard several horror stories about the process if training for a competition. But it was nothing like that when working with Clay.

The science and structure of his plan made me stronger without making me “mentally weaker”. By combining his outstanding knowledge of the concepts and techniques associated with a positive physical-fitness lifestyle and his good-natured enthusiasm I saw amazing results day to day and hour by hour up to the moment I walked on stage.

He consistently motivated me to work harder with every minute that I spent in the gym. He was consistently tweaking my program to help me obtain my goals, with a quick piece of advice here and the tactful correction of an error here and there. I was truly blessed to have Dr Clay as my trainer.

I am still using him for my diet and exercise program and for any future competitions I participate in.

Thanks Clay for all your help and support!

Ginger Williams – NPC Figure Competitor

Delt Triad: The Fast Way to Round Shoulders

Note: this article originally appeared at TMuscle.com.  The article below is how I sent it to the editors, prior to them…well, editing it.  Of course the edited version is typically better, I just wanted to share this “raw & uncut” version with you.  To see it as it ran, click on The Delt Triad: Round Shoulders Fast.

While Al Gore was busy inventing the internet, I was busy coming up with new and improved exercise combinations. Since there unfortunately was no T-Nation (note: which now goes by TMuscle) at the time (since, you know, Al hadn’t yet finished the internet), I resorted to reading the typical newsstand muscle mags.

Like most young lads with aspirations to be buff, I naively thought pro bodybuilders have all the secrets to getting swole. So there I was feverishly reading a shoulder training article written by one of the top pros at the time. One of the highpoints of the article was a superset for shoulders that he swore by. He would go nonstop from DB shoulder presses to lateral raises and then to front raises… with the same set of dumbbells.

Now, although I was a greenstick at the time, I was savvy enough to notice that starting the superset by doing DB presses with a weight light enough to allow you to do lateral and front raises would essentially be a waste of time. And I don’t like to waste my training time and energy.

So, I reconstructed his messed up superset, putting the toughest exercise first and the easiest exercise last. I knew this would be better, but I still thought that if I stuck with the same set of dumbbells throughout, the DB shoulder press would be too easy. Off to the gym I went to put this new superset to the test…

“Holy crap!” was the first thing out of my mouth as I dropped the dumbbells from shoulder height after unsuccessfully trying to complete 15 reps of shoulder presses with those sissy-ass dumbbells. Though feeling like a pansy, I immediately knew I was on to something… and the Delt Triad was born.

Since then, the triad has been tested in the trenches for 15 years, and with great success. Clients love it because it’s a perfect way to torch your delts in the shortest time possible. For that reason it’s perfect for days when you need to train shoulders but wanna get in and out in a hurry.

More than the time efficiency benefit, people love it because the pump you get from the Delt Triad is insane! While a pump in and of itself doesn’t necessarily mean results, more time under tension and a bit of fascial stretching damn sure doesn’t hurt.

The Infamous Delt Triad

1a) Lateral Raise – 3 x 12-15

1b) Front Raise – 3 x 12-15

1c) Overhead DB Press – 3 x 12-15

Rest about 90 seconds between each round (superset).

After doing a round of this triad you’ll notice that right after your shoulders stop feeling like they are on fire, you will feel like all five liters of your blood is in your deltoids! But it doesn’t stop there; you still have two more sets to go.

Don’t worry; your effort will not be for naught. This triad works wonderfully for filling out your delts, making them nice and round. So, if you have visions of cannonball delts dancing around in your head, then you’re in the right place – Santa has arrived.

In most instances, the ideal use of the Delt Triad is after you’ve done a compound movement with heavy weight and lower reps. Five sets of five reps (5 x 5) of standing bb shoulder presses would work perfectly. Then move on to the delt triad to finish off your delt workout with a good, fascia-stretching pump.

Fine Tuning

To get the most out of this triad, do the movements very precisely and without momentum. This will put the focus of each repetition squarely on the targeted muscle. Save the “move the weight” mentality for your compound, low-rep strength/power exercise. The name of the game with the delt triad is “mind muscle connection.”

If you think the mind muscle connection is just some mental hooey popularized by an old school bodybuilder named Arnold, you’re wrong. At least one study has shown that when participants focus on the working muscle, more motor units (and muscle fibers) are activated than when they focused on moving the weight. Hmmm… maybe we bodybuilders aren’t such dummies after all!

Speaking of the mind muscle connection, when you get a few reps into the dumbbell presses and can’t do anymore, throw the mind-muscle connection out the window and simply move the damn weight! You’ll know what I mean when you get there.

Because precision is the name of the game, I would do the Delt Triad seated as opposed to standing. Although occasionally doing it standing is perfectly valid. This will force you to use minimal torso swing, thereby maximizing the tension on your delts.

Deconstructing the Lateral Raise

Speaking of precision, let’s talk about how to precisely put the emphasis of the lateral raise squarely on the medial deltoid where it belongs.

Although you can start with the dumbbells in the neutral (palms facing) position, as soon as you initiate the movement, begin to pronate your hands, turning the thumb-side down and the pinky-side up. This causes internal rotation of the humerus and aligns the line of force (created by the dumbbell and gravity) with the line of pull (of the medial head of the deltoid).

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Tilt the thumb side down to target the medial delts.

Likewise, make sure that your shoulders, elbows, and wrists are all even and in the transverse plain at the top of the movement.

Let me address some common mistakes that you’re likely to be making while doing the lateral raise.

Most people tend to let their elbows “sag,” making it such that their hands reach the top position (level with the shoulders) before their elbows. This results in external rotation of the humerus and a shift of the resistance toward the anterior deltoid.

To correct this, first make sure that you’re keeping the thumb-side down and pinky-side up. This makes it virtually impossible to do it wrong.

Another way to keep your elbows from drooping during the lateral raise is to think of leading with your elbows, not your hands. Pretend a vertical string is tied to the lateral aspect of your elbows and is pulling your elbows (and thus arms) up to the top position of the lateral raise.

Also make sure that your elbows are slightly flexed (bent). About 20 – 30º of elbow flexion is perfect. This not only keeps you from locking your elbows, but it also puts you in just the right position to most comfortably execute perfect form.

Just make sure to not bend your elbows 90º like some people do. Doing this simply shortens the lever arm of the resistance, allowing you to lift more weight, but without any more resistance on the deltoid itself.

You may think using more weight (by being a sneaky, elbow-bending cheater) would impress the ladies (or guys), but since you want a mate (or bed buddy) who reads T-Nation and/or Figure Athlete, they’ll be privy to your cheatin’ ways and will actually be pointing and laughing at you.

Since you’re now going to do lateral raises properly, be prepared to use about half the weight you were using. But if you left your ego at the door like you should, you’ll appreciate properly stimulating your medial delts with a finely tuned lateral raise.

Fine Tuning Front Raises

Properly targeting the anterior deltoid requires that we address both its’ primary and secondary function. While many people know that the anterior deltoid raises the arm to the front (called shoulder flexion), most overlook the fact that it also works to internally rotate the shoulder joint.

To perfectly stimulate the anterior delt during the front raises portion of the triad, we’re going utilize both shoulder flexion and internal rotation. This results in a maximal contraction… a peak contraction as we bodybuilders call it.

Start the movement seated and with a neutral grip, palms facing one another. Raise the dumbbells up toward the front. As they clear your legs, begin to internally rotate at the shoulder, turning your palms down.

To elicit a full contraction, continue to internally rotate until the thumb side of the dumbbell is a bit lower than the pinky side. (Note that in the finish position photo below, this extra bit of internal rotation is not shown.)

Note: If you find that this much internal rotation causes a bit of pain in your shoulder, then don’t do it. And by the way, you probably have impingement syndrome or bicipital tendonitis.

Unlike the lateral raise which has its’ ending position such that your arms are parallel to the ground, the front raise should end with your shoulder slightly above parallel… about 110º of shoulder flexion. In case you forget to take your protractor to the gym, just raise the dumbbells until they’re level with the top of your eyes.

DB Front Raise Start

DB Front Raise Start

DB Front Raise Finish

DB Front Raise Finish

Finishing with the DB Shoulder Press

By the time you get to these, your shoulders will feel like they are catching on fire from the inside out. And for some reason that makes it hard to focus on pinpoint precise form. No worries, there’s really not much you can do wrong on dumbbell shoulder presses.

Do try to keep your forearms vertical with your elbows under your wrists. Though this may feel a tad awkward at first (as if your elbows are too far forward), it’s best because it allows maximum force output.

DB Shoulder Press Start

DB Shoulder Press Start

DB Shoulder Press Finish

DB Shoulder Press Finish

Although you should normally go down until the dumbbell grip is about mouth or chin level and up just short of lockout, you’ll probably find that doing this on the final few reps is about as hard as not committing a sin in Vegas. But instead of stopping, finish out the set with partials if you need to.

If you’re doing a compound movement first in your shoulder routine as I generally recommend, you may not need a warm up set on the delt triad. But when in doubt, do a light warm up.

With the exception of that possible warm up, your delts should be burning so badly at the end of the dumbbell press set that you want to throw those damned dumbbells down and shake out your shoulders while mumbling phrases that rhyme with mother trucker or holy ship.

Putting it All Together

I tend to train rear delts with back because functionally, it makes more sense. So here’s an example of a shoulder routine using the Delt Triad:

1) Standing BB Shoulder Press – 5 x 5

2a) Seated Lateral Raises – 3 x 12-15

2b) Seated Front Raises – 3 x 12-15

2c) Seated DB Shoulder Press – 3 x 12-15

3) Shoulder Stretches (horizontal adduction and horizontal abduction)

2 x 20 seconds each

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Horizontal Adduction Stretch

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Horizontal Abduction Stretch

Until next time train hard, eat right, and enjoy reaping the benefits!

About the Author

Clay Hyght, DC, CSCS, CISSN has been a competitive bodybuilder for 17 years, and an NPC Judge for many of those. Residing in Danville, CA, Dr. Clay works with some of the top competitors in bodybuilding and figure.  Check out his fitness web TV show (podcast) at http://TheDrClayShow.com

Should you train through DOMS (delayed onset muscle soreness)?

Whether or not to weight train when suffering from muscle soreness is one of the most commonly asked, yet misunderstood questions. So I wanted to post this particular episode of The Dr Clay Show here for you, so that I can finally set the record straight on training with muscle soreness (aka Delayed Onset Muscle Soreness or DOMS).

Go to www.TheDrClayShow.com to see more episodes of my daily fitness video podcast.