Muscle-Specific Hypertrophy: Chest, Triceps and Shoulders

Categories: Training

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.

Read the full article on SimplyShredded.

Read the original on T-Nation.


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About the author

Menno Henselmans

Formerly a business consultant, I've traded my company car to follow my passion in strength training. I'm now an online physique coach, scientist and international public speaker with the mission to help serious trainees master their physique.

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