1. Exercise Selection is the Most Important Factor
• While selecting the right exercises is essential, their effectiveness hinges on proper setup and execution. No matter how well-chosen the exercises are, improper form or technique can negate their benefits.
2. Exercise Technique is Paramount
• Technique matters, but it’s not the only factor. The level of effort you put into your workout is equally crucial. If your goal is hypertrophy, weight loss, or improving fitness, training close to failure is often necessary.
3. Effort Level is All That Matters
• Training to failure isn’t always required. Progressive overload, which involves gradually increasing the weight, frequency, or number of repetitions in your training, is key. Aim for incremental increases in volume over time to see continuous improvement in strength, physique, or overall fitness.
4. Progressive Overload is the Ultimate Goal
• Progressive overload is essential, but it’s important to remember that volume—the total amount of work done—plays a significant role in stimulating muscle growth (hypertrophy). While progressive overload is more of a marker for strength gains, volume is the driving force behind muscle development.
5. Volume is the Most Critical Aspect
• Accumulating volume is important, but it must be accompanied by full range of motion (ROM). Without a proper ROM, you might be doing partial reps and missing out on the full benefits of the exercise.
6. So, Full ROM is the Key?
• Not necessarily. The range of motion of an exercise should be adequate for targeting the intended muscles, but it also needs to be sufficiently loaded. Incomplete ROM or inadequate loading can diminish the effectiveness of an exercise.
Feeling Confused Yet? Here’s the truth!
Social media often bombards us with overly simplistic and absolute solutions. The truth is, these “solutions” are not mutually exclusive. Instead of choosing one over the other, we should focus on integrating them effectively.
Take the debate between “optimal” and “traditional” training methods. The optimal camp is often seen as obsessively focused on the best way to train each muscle group, while the traditional camp is viewed as prioritizing intensity. However, these approaches can complement each other. We can train with the intensity of legends like Ronnie Coleman and Dorian Yates while applying modern biomechanics to optimize our workouts, prevent injuries, and achieve the best results without sacrificing intensity.
In Conclusion
Every training variable—whether it’s exercise selection, technique, effort, volume, or range of motion—needs to be approached with a certain level of competency. No single factor is inherently more important than another; their significance varies depending on the individual’s goals, context, and available resources. For instance, someone with limited exercise options might compensate by focusing more on technique, effort, and volume with the exercises they can perform.
In principle, no single aspect—be it exercise order, technique, or effort—should be considered in isolation. The best approach is to understand how these elements interact and to tailor them to your unique situation.
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