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Androulakis Korakakis P, Wolf M, Coleman M, Burke R, Piñero A, Nippard J, Schoenfeld BJ. Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review. J Funct Morphol Kinesiol 2023; 9:9. [PMID: 38249086 PMCID: PMC10801605 DOI: 10.3390/jfmk9010009] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Received: 11/29/2023] [Revised: 12/18/2023] [Accepted: 12/25/2023] [Indexed: 01/23/2024] Open
Abstract
Regimented resistance training (RT) has been shown to promote increases in muscle size. When engaging in RT, practitioners often emphasize the importance of appropriate exercise technique, especially when trying to maximize training adaptations (e.g., hypertrophy). This narrative review aims to synthesize existing evidence on what constitutes proper RT exercise technique for maximizing muscle hypertrophy, focusing on variables such as exercise-specific kinematics, contraction type, repetition tempo, and range of motion (ROM). We recommend that when trying to maximize hypertrophy, one should employ a ROM that emphasizes training at long muscle lengths while also employing a repetition tempo between 2 and 8 s. More research is needed to determine whether manipulating the duration of either the eccentric or concentric phase further enhances hypertrophy. Guidelines for body positioning and movement patterns are generally based on implied theory from applied anatomy and biomechanics. However, existing research on the impact of manipulating these aspects of exercise technique and their effect on hypertrophy is limited; it is therefore suggested that universal exercise-specific kinematic guidelines are followed and adopted in accordance with the above recommendations. Future research should investigate the impact of stricter versus more lenient exercise technique variations on hypertrophy.
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Affiliation(s)
- Patroklos Androulakis Korakakis
- Applied Muscle Development Laboratory, Department of Exercise Science and Recreation, CUNY Lehman College, Bronx, NY 10468, USA; (P.A.K.); (M.W.); (M.C.); (A.P.)
| | - Milo Wolf
- Applied Muscle Development Laboratory, Department of Exercise Science and Recreation, CUNY Lehman College, Bronx, NY 10468, USA; (P.A.K.); (M.W.); (M.C.); (A.P.)
| | - Max Coleman
- Applied Muscle Development Laboratory, Department of Exercise Science and Recreation, CUNY Lehman College, Bronx, NY 10468, USA; (P.A.K.); (M.W.); (M.C.); (A.P.)
| | - Ryan Burke
- Applied Muscle Development Laboratory, Department of Exercise Science and Recreation, CUNY Lehman College, Bronx, NY 10468, USA; (P.A.K.); (M.W.); (M.C.); (A.P.)
| | - Alec Piñero
- Applied Muscle Development Laboratory, Department of Exercise Science and Recreation, CUNY Lehman College, Bronx, NY 10468, USA; (P.A.K.); (M.W.); (M.C.); (A.P.)
| | - Jeff Nippard
- STRCNG Incorporated OA Jeff Nippard Fitness, Oakville, ON L6L 1W4, Canada;
| | - Brad J. Schoenfeld
- Applied Muscle Development Laboratory, Department of Exercise Science and Recreation, CUNY Lehman College, Bronx, NY 10468, USA; (P.A.K.); (M.W.); (M.C.); (A.P.)
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