| Hi Friend,
You hear it all the time... If you want to continue making muscular gains, you've got to switch up your exercises.
So how true is that really, or are the fitness gurus throwing you a curve ball?
Well, the science says the theory appears to be valid. But perhaps more importantly, the theory reveals how full muscle fibre stimulation depends on it.
That's right... You will achieve a superior overall muscle stimulation - and unique fibre activation - with an exercise switch.
Here's the science part:
According to hypertrophy expert and author Brad Shoenfeld…
"Fonseca and colleagues demonstrated the importance of varying exercise selection in a study in which they compared muscular adaptations following performance of the Smith machine squat with a volume-equated combination of the Smith machine squat, leg press, lunge and deadlift. Results showed that the varied exercise routine produced more uniform muscle hypertrophy of all four quadriceps muscles compared to performing the Smith machine squat alone."
And there's more. Shoenfeld also discusses a study that had subjects do close-grip bench presses for 12 weeks. Then researchers compared muscle development after another 12 weeks of lying triceps extensions. The result? Triceps development occurred in different segments of the triceps depending on the exercise. According to the 'Look Great Naked' author…
"Evidence suggests that frequent exercise rotation is warranted to fully stimulate all fibres within a muscle and thus maximise the hypertrophic response."
The take-home message? It's simple. If your goal is to flip the hypertrophy switch, consider switching up your exercise too.
Until next time,
Squat for Glory!
Lee
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