Scientifically Optimized Exercises You Should Be Doing For MORE GROWTH

Summary

Mano Henselman shares a variety of innovative exercises aimed at optimizing hypertrophy. He introduces the 'lean-in lateral raise,' which provides continuous tension on the deltoid, and 'calf jumps' that enhance calf development with eccentric overloading. Henselman also demonstrates a unique hip extension variation using a barbell for deep hamstring stretching and offers an effective modification to leg extensions by leaning back to better target the quads. Each exercise comes with a mix of biomechanical insights and practical tips, encouraging viewers to experiment with these variations for greater muscle growth.

Takeaways

• 😀 Lean-in lateral raises provide better tension throughout the movement, focusing on muscle stretch and maximizing hypertrophy compared to traditional standing raises.
• 😀 Calf jumps combine eccentric overloading with a deep stretch to increase calf muscle engagement and allow for heavier weight loads than regular calf raises.
• 😀 Training to failure in exercises like lateral raises and calf jumps can still stimulate hypertrophy, even if the range of motion shortens as you near exhaustion.
• 😀 The lean-in variation of the lateral raise allows for better tension in the deltoids, particularly in the stretched position, which is beneficial for hypertrophy.
• 😀 The modified leg extension exercise, with a backward lean, optimizes muscle activity and recruitment in the rectus femoris, a key muscle for quad development.
• 😀 Lean-back leg extensions can be more effective than seated versions, as they allow for higher muscle activity and tension in the quads, particularly the middle head.
• 😀 Personal experience and injury risks, such as a hamstring pull from the hip extension exercise, underline the importance of proper technique and caution when performing these movements.
• 😀 The Romanian deadlift variation using a rack or Smith machine is an excellent alternative for hamstring stretching when specialized equipment like a reverse hyperextension bench isn't available.
• 😀 Utilizing heavier weights and incorporating eccentric overload, such as with calf jumps, can lead to greater muscle recruitment and hypertrophy gains.
• 😀 Biomechanics and EMG research suggest that adjustments in exercise posture—such as leaning back during leg extensions—can result in better muscle recruitment and overall efficiency for growth.
• 😀 The speaker encourages experimenting with these exercises to find what works best for individual body types and goals, highlighting that they may be particularly useful for competitors aiming to refine their physique.

Q & A

What is the key benefit of the lean-in lateral raise exercise over the traditional standing lateral raise?

The lean-in lateral raise maintains constant tension on the deltoid throughout the movement, especially in the stretched position, which may be more beneficial for hypertrophy compared to the traditional standing lateral raise that lacks this tension in the top position.

Why does Mano recommend the lean-in lateral raise as a default lateral raise exercise?

Mano recommends the lean-in lateral raise because it offers a superior resistance curve and keeps the muscle under tension throughout the movement, which may lead to better hypertrophy compared to other variations, such as the butterfly lateral raise.

What happens to range of motion when training to failure with exercises like the lean-in lateral raise?

As you approach failure, the range of motion typically shortens, but this can still be beneficial for hypertrophy, especially for exercises like the lean-in lateral raise, where the muscle is already experiencing pronounced tension during the stretch phase.

How do calf jumps combine eccentric overload and range of motion for calf training?

Calf jumps combine eccentric overload by emphasizing the stretch at the bottom position of the calf raise and jumping to lock out, which allows for the use of heavier weights than would typically be possible with a regular calf raise, enhancing both muscle stretch and force production.

What is the main difference between regular calf raises and calf jumps?

The main difference is that calf jumps involve 'cheating' by jumping from the stretch position to the lockout, enabling the use of heavier weights and maximizing the eccentric overload, whereas regular calf raises do not involve the jump and rely solely on the muscle’s ability to push the weight up.

What is the purpose of the Smith machine Romanian deadlift (hip extension) exercise?

The purpose of the Smith machine Romanian deadlift (hip extension) is to provide an intense hamstring stretch with minimal equipment. This exercise mimics the stiff-legged deadlift, emphasizing the stretch at the bottom and targeting the hamstrings, but with a limited range of motion.

What should you be cautious of when performing the Smith machine Romanian deadlift (hip extension)?

You should be cautious of using too much weight, as the intense hamstring stretch could lead to injury if overdone. It's important to progress gradually and focus on the stretch rather than overloading the movement.

Why does Mano recommend leaning back in the leg extension machine for better hypertrophy?

Leaning back in the leg extension machine prevents the rectus femoris from entering active insufficiency (where the muscle can't generate force due to being too shortened), leading to increased tension on the muscle and higher muscle activity, which promotes better hypertrophy.

How does the angle of lean affect the effectiveness of the leg extension exercise?

Leaning back at a 45-degree angle (as opposed to sitting upright) helps to target the middle head of the quadriceps more effectively by increasing muscle recruitment and tension during the movement, which is crucial for balanced muscle development.

What does active insufficiency refer to, and why is it important in the context of leg extensions?

Active insufficiency occurs when a muscle is too shortened to generate force, making it less effective at producing tension. In leg extensions, sitting upright too much can put the rectus femoris into active insufficiency, reducing muscle activation and hypertrophy potential.