Building a massive physique, unfortunately, requires a more measured approach than simply trying to heave as much weight as humanly possible.
To know how to best train a muscle, you have to first understand its physical structure, specifically its biomechanics and fiber type composition. This information helps you select the correct rep ranges, weekly volume, and rest periods for optimal results.
But many lifters don’t specifically tailor these loading parameters to individual muscles. For example, they’ll dedicate 4-6 weeks to “hypertrophy” and perform every exercise in the 8-12 rep range.
That’s a mistake. Optimal hypertrophy training is muscle specific.
In this two-part article, I’ll give you all the necessary information on these two topics – biomechanics and fiber type composition – for each major muscle. Today’s article will cover the chest, triceps, and shoulders, but begin with a brief recap on muscle fibers.