Lifting Technique for Muscle Growth | Hypertrophy Made Simple #2 - 双语字幕
Hey folks, Dr.
Michael here for Renaissance Periodization series video number two in hypertrophy made simple if you want the complex version go to the hypertrophy guide central
hub on Renaissance periodization or check out our other long form YouTube video.
Here's the video for today, what is proper lifting technique and how do you know you're doing it or not doing it?
In theory, proper technique means about four things.
Proper technique stimulates the target muscle and makes it grow the best versus some other muscles you're not trying to hit.
Even if your technique looks good, it's got to hit the muscle that you want.
The target muscle is hit best when it's not limited by other muscles.
For example,
if you have a in squats that's limited by your glutes and your glutes really take most of the work,
it's not a great technique for the quad.
So it's got to be the target muscle that's being limited, not other muscles.
It has to be replicable session to session for good tracking.
If technique always looks pretty much the same, you know that you're getting the same deal out of it.
If good technique looks different every time, it can't possibly be a technique because there is no standard technique.
And the technique is not needlessly damaging.
unsafe or fatiguing, okay?
So it doesn't just beat you up or put you at really, really crazy high risk, even if it's effective.
All right, so what does that mean?
That means we have all about six simplified technique fundamentals.
There's more in another video we did, which is like an hour long, if you wanna check that out.
But here's the deal for pretty much every exercise.
You wanna do the following six things.
One, have a full range of motion and make sure it's the same
every time or roughly the same, that it's the set to set session to session week to week and so on and so forth.
So extra session should look very similar every single time you do it.
The control has to be on the eccentric.
You don't drop weights, you lower them under control, big plus for hypertrophy.
No cheating.
You know what cheating is, so don't lie to yourself.
Using any other muscle other than target muscle to lift the weight especially.
heave-home manner with momentum is a bad idea.
Don't do it.
Number four is limiting tension and burn should be on the target muscle.
That when you're approaching failure for a properly executed chest exercise,
it's the chest that should have a bunch of tension feeling through it and burning like crazy with high reps, not all the other muscles.
So the limit to the exercise, the stop.
Reach failure if you're going to failure for the target muscle and not some other muscle because then you can't be training the target muscle hard if other things give
up earlier.
Number five, the best technique that hits all of those is also one that's nice and easy on your joints.
That doesn't mean it's the thing in the world on your joints, but the easiest possible one that gives you the best stimulus.
So you have two versions of an exercise,
both of them mess you up really good, one hurts the joints a bit, one does not or much less.
That last one is the one you choose.
And lastly, there's a load consideration.
Don't go too light or too heavy depending on the exercise.
If you go super heavy on lateral raises, then you can't even do the technique right anymore.
And can't do the five basics that we just talked about.
If you go super high rep on squats,
that's a third of your technique is going to break down before your quads are ever the limiting factor.
So every single exercise has a right technique.
You need to find the loading range.
That's the right for it.
Some exercises everywhere from five to 30 reps is awesome.
Some exercises, the five to 10 range is best.
Some exercises, the 20 to 30 is best in everything in between.
Folks, thank you for tuning in.
See you next time for video number three.
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