SCI-FIT. Aen nee hea Cee Ae ee age ae nC eS ear ee en Ue eee ect ee ec Se ee es ae oy COCCI aOR ete Cau cul) Training to failure Hypertrophy Train to failure ‘occasionally. It's not necessary to go to. failure on every set. Failure might be more important for trained lifters or those who use low-intensities. Strength Train to failure occasionally. It’s not necessary to go to. failure on every set. Failure might be more important for trained lifters or those who use low-intensities. failure could lead to fatigue, lowered training volumes, discomfort, and overuse injuries. Failure cuts how much volume you can do. Frequency (training days per muscle group per week) Most of the evidence supports 2x or 3x (per muscle group, per week) over 1x (bro- split), We don't yet know whether 3x is preferable to 2x. The evidence is mixed. Higher training frequencies (2x and 3x per muscle group per week) might be better. Especially if it allows you to use higher weekly volumes. Periodization is key. A block of high frequency training might be a sound plan, but constant HFT might lead to burnout and injury. Isolation exercise vs. compound movement Isolation is useful for relatively underused muscle groups (rotator cuff, hamstrings, calves) or lagging body parts. Strength is specific to the exercise you do. There is some carry- over between different movements. (see ROM and practical applications for details). Isolation exercise could help heal and prevent injuries because it can correct muscle imbalances. Compound movements take longer to recover from (i.e. 48 hours) Exercise order Prioritize exercises based on training goal. Most important exercise first. Prioritize exercises based on training goal. Most important exercise first. Exercises that are placed at the end of a workout suffer in terms of form and number of reps you can do. Evidence favors longer rests between sets (>2 min). There are many considerations when choosing a rest duration, Read full section for details. Longer rest periods (>2-4 min) allow for higher training intensity and more total volume, which can increase strength. Short rest periods decrease amount of reps you can d There probably isn’t one ideal rest period that applies to every exercise, It might depend on intensity and type of exercise. Range of motion Full ROM can lead to better muscle growth, but partial ROM can cause hypertrophy at specific parts of the muscle. Strength is specific to the ROM and exercise you choose, Partial ROM can be utilized in trained and advanced lifters to overcome sticking points. Reasons to use partial ROM include ‘overcoming sticking points and working around an injury.