Goal: Building Muscle
When your goals is building muscle, it’s important to consider both exercise selection and execution.
Choosing The Right Exercises
As an easy example, a conventional or sumo deadlift is probably not the best movement for you to use in a hypertrophy phase. It extends at three joints, which makes it extremely fatiguing, and also difficult to determine what muscles are actually receiving the primary stimulus.
Instead, an RDL is a significantly better choice to target the musculature. It extends only at one joint (the hip) with a partial bend from the knees (but no ankle movement). This directs the load much more acutely into the glutes and hamstrings.
The same idea can be extrapolated across all movements.
For any hypertrophy cycle, the selection of exercises will take into account the stimulus provided by that exercise, as well as the overall fatigue cost associated with that movement.
As a general example, if our objective was to target the quads, we would select a heels-elevated Back Squat or a quad-dominant machine (such as a Hack squat or leg press) instead of a heavily loaded back squat. This is as much about refining execution to make it more specific (like with the RDL example above), as it is about abolishing the notion of “just move the weight from Point A to Point B.”
When we focus too much on just moving the weight (with whatever muscles can accomplish the job), we’re taking deep inroads into fatigue, while failing to provide a stimulus to the precise area where we want it to go.
This heel elevation (or more acute stimulus from the machine variation) will increase the range of motion at the knee and ankle while decreasing the movement at the hip (more quads, less systemic fatigue per unit of stimulus).
For those with access to machines and cables, you will have the option to select the most optimal movement for a given area of the body. Whether it’s a unique variation of a lat pulldown or a dual cable lateral raise, these movements will direct the stimulus exactly where we want it!
And remember that it is not “bullseye or bust” with these things. It’s a constantly evolving process of getting better at performing movements, through consistent execution of quality repetitions.
Goal: Building Strength
For this goal, we can completely flip most of what was said about hypertrophy. Exercise selection and execution are completely different for building strength.
Different Goals = Different Exercises
In the pursuit of strength, we want to use massive compound movements that require as much coordination and skill acquisition as possible.
The conventional or sumo deadlift, low bar back squat, pull-ups, barbell rows, and different barbell pressing variations, are the best movements for a strength cycle.
Each of these movements utilizes a large number of muscles at the same time. This requires the body to work as a unit to move the load.
Moving Weight From A To B
You should think about moving the weight from Point A to Point B, more than focusing on specific muscles.
Due to the high neurological complexity of many of these larger compound movements, we will see relatively quick adaptations. Basically, this means you will be able to add weight and see your strength manifest. This makes it fun to have strength cycles and reap the fruits of your labor.
Which Program Should You Follow?
All of our programs at Paragon cycle through different exercise periodization phases, including hypertrophy (building muscle), strength, and metabolic cycles. So as far as goals go, you might have more options than you think!
Physique Programs = strength training and bodybuilding workouts for those who want to look their best.
Physique workouts are a fan favorite! We love these for our pregnant/postpartum mommas, those burnt out on high intensity, and/or those working to improve their health/hormones. Choose between 45-Min Physique, 3-Day Physique, 4-Day Physique, and 4-Day DB-Only Physique.
Performance Programs = for those who love combining lifting with other modalities.
These programs are for our Runners, CrossFitters, Olympic Weightlifters, Military, those that love Peloton, etc. Choose between Strength Metcon, Cardio/Lift, or DB Cardio/Lift
DB Programs = workouts that require a minimum of 2-3 pairs of DBs.
These are great workouts to do from home, while traveling, and for those with access to less gym equipment. Choose between DB Physique, DB Cardio/Lift, and 30-Min DB Quickie.