Adherence
Strict exercise technique (minimizing involvement of ancillary muscle groups) is recommended over non-strict technique (using momentum or body sway) to ensure the target muscle receives the primary hypertrophic stimulus and adheres to recommended tempo and ROM.
Aim for strict form by minimizing body sway and momentum, especially if the assisting muscles are not being effectively trained (e.g., hip extensors during bicep curls). This ensures the target muscle handles the load and adheres to the recommended 2-8 second tempo and long muscle length ROM. However, if assisting muscles are also at long muscle lengths, some involvement may be acceptable.
it is recommended to minimize the involvement of other joints to ensure repetitions adhere to the recommended repetition tempo and ROM.
Why this rating
Based on a single mechanical modeling study and theoretical reasoning; no direct hypertrophy studies cited.
Source
Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review
Patroklos Androulakis‐Korakakis et al. · Journal of Functional Morphology and Kinesiology · 2023
DOI 10.3390/jfmk9010009
More from this paper
- Training at long muscle lengths (via full or partial range of motion that includes the stretched position) is superior or equal to training at short muscle lengths for maximizing muscle hypertrophy.Good
- To maximize muscle hypertrophy, resistance training should utilize a repetition tempo with a total duration between 2 and 8 seconds per repetition, regardless of the specific distribution of time between eccentric and concentric phases.Moderate
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
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