The SMARTEST PULL Workout for MUSCLE GROWTH (Science-Based)

Summary

In this comprehensive guide, Dr. M. Wolf, a sports science PhD, unveils a scientifically-backed pull day workout designed for optimal muscle growth. The session emphasizes variety, effective rep ranges (5-50 reps), and volume (5-15 sets per muscle group) to maximize hypertrophy. It includes a mix of compound and isolation exercises, with a focus on proper technique and rest periods. Dr. Wolf also discusses the benefits of training twice a week and provides tips for exercise selection and order. The video concludes with an introduction to MyoAdapt, an app in development to assist with personalized workout programming.

Takeaways

• 💪 The video presents a highly effective pull day workout designed by Dr. M. Wolf, a sports science PhD, for a push-pull-legs program.
• 📈 For optimal gains, the pull day should be repeated twice a week with slight variations, focusing on different aspects of upper back training each time.
• 🔄 Limiting redundancy by varying exercises for different muscle groups within a session can prevent diminishing returns and ensure a complete muscle stimulus.
• 🔢 The ideal rep range for maximizing hypertrophy is between 5 to 50 repetitions, with most sets taken close to failure for optimal muscle growth.
• ⏱ Resting for 1 to 2 minutes between sets is recommended for hypertrophy, with slightly less rest for isolation movements and more for compound movements.
• 🏋️‍♂️ Choosing effective exercises that target the primary function of the muscle, are stretch-friendly, minimize involvement of non-target muscle groups, and are time-efficient is crucial.
• 🎯 The optimal weekly volume for hypertrophy is between 10 to 30 sets per muscle, achieved by performing 5 to 15 sets per muscle in each session.
• 🚀 Starting the workout with the most prioritized muscle group can give it a slight edge in training effect, as per recent research.
• 📉 As the session progresses, increasing the intensity and going closer to failure can help maximize hypertrophy while managing fatigue.
• 📚 The video script is based on the latest scientific research and provides a detailed breakdown of how to design effective training sessions.
• 📱 MyoAdapt is an upcoming training app that will offer individualized, evidence-based programs designed by sports science experts, which can be a valuable tool for personalized workout planning.

Q & A

What is the main focus of this video script?

The main focus of this video script is to present an effective pull day workout designed by Dr. M. Wolf, a PhD in sports science. The workout is based on the most up-to-date scientific research and is intended for a push-pull-legs program.

How often should the pull day workout be performed according to the script?

The pull day workout should ideally be performed twice a week to meet the effective volume guidelines from research. However, it is noted that progress can still be seen if done once a week with slight variations.

What is the significance of having a slight upper back or rowing emphasis on the pull day?

The slight upper back or rowing emphasis on the pull day is to ensure a balanced workout that targets different muscle groups. It also allows for variations in the second pull day within the program, such as a slight lat emphasis or a vertical pulling emphasis.

Why is it suggested to avoid doing a lot of volume for the same muscle group repeatedly?

Doing a lot of volume for the same muscle group repeatedly can lead to diminishing returns because other muscle groups are neglected. This can result in an imbalanced workout that does not maximize overall muscle growth.

What is the recommended rep range for an optimal hypertrophy session according to the script?

The recommended rep range for an optimal hypertrophy session is between 5 and 50 repetitions. However, for feasibility and ensuring sufficient training close to failure, the script suggests focusing mostly on the 5 to 15 rep range.

What is the weekly volume range for most muscles being trained in this pull day workout?

The weekly volume range for most muscles being trained in this pull day workout is between 10 to 30 sets per week per muscle, aiming for about 5 to 15 sets for most muscles within each session.

How does the script suggest managing fatigue throughout the session?

The script suggests managing fatigue by staying a little bit further away from failure early in the session and going a little bit closer to failure later in the session, as going closer to failure causes more fatigue.

What are the key characteristics of good exercises for hypertrophy according to the script?

Good exercises for hypertrophy should target one of the primary functions of the muscle, have the target muscle as the limiting factor, be stretch-friendly, minimize the involvement of non-target muscle groups, and be time efficient.

Why is it recommended to rest for about 1 to 2 minutes between sets for hypertrophy?

Resting for about 1 to 2 minutes between sets for hypertrophy is recommended because it allows for sufficient recovery to maximize muscle growth. Isolation movements may require closer to 1 minute, while compound movements might need closer to 2 minutes.

What is the significance of exercise order in an effective workout session?

While a recent meta-analysis suggests that exercise order doesn't hugely matter, another study indicates a marginal effect where training certain muscle groups first might provide a slightly better training effect. Compound movements should generally come before isolation movements.

What is the role of MyoAdapt in relation to the content of the script?

MyoAdapt is an app being developed that will create individualized, evidence-based training programs for users, similar to what is discussed in the script for designing effective workouts. It is designed to be an affordable alternative to a personal coach.

Outlines

00:00

💪 Designing an Effective Pull Day Workout

The video script outlines a highly effective pull day workout designed by Dr. M. Wolf, a sports science expert. It emphasizes the importance of fitting the workout into a broader program context, suggesting it be repeated twice a week for optimal results. The session includes an upper back or rowing emphasis and recommends slight variations for the second pull day, such as a focus on lats or vertical pulling. The script also discusses the possibility of modifying the workout into an upper body day using supersetting techniques. It stresses the need for a balance between training frequency, volume, and exercise selection to maximize muscle gain, and touches on the preference for upper/lower splits over push/pull/leg splits for certain training schedules.

05:01

📊 Optimal Workout Structure and Exercise Selection

The script delves into the structure of an optimal pull day workout, highlighting the need to limit redundancy and vary exercises to train different muscle groups effectively. It discusses the importance of rep ranges between 5 to 50 repetitions, with a focus on the 5 to 15 range for practicality and effectiveness. The session aims for a volume of 5 to 15 sets per muscle group, potentially exceeding 20 sets per week per muscle for enhanced hypertrophy. The script also explains the significance of relative intensity, suggesting starting sets with some reserve and progressing to failure later in the session. It provides criteria for selecting effective exercises for hypertrophy, emphasizing the target muscle's role, stretch-friendliness, and minimizing involvement of non-target muscle groups. Additionally, it advises on rest periods between sets, suggesting 1 to 2 minutes for optimal muscle recovery.

10:02

🏋️‍♂️ Detailed Workout Plan and Exercise Execution

The video script provides a detailed workout plan for a pull day, starting with upper back exercises like t-bar rows or incline dumbbell rows, followed by lat-focused exercises such as overhand close grip pull-downs. It outlines the sets, repetitions, and rest periods for each exercise, emphasizing the importance of good technique, stretch position, and minimizing fatigue. The script also suggests lighter row variations for additional training and offers alternatives for exercises targeting biceps, rear delts, and other smaller muscle groups. It encourages the use of partials after failure for a more intense stimulus and discusses the potential for adding extra exercises to target specific muscles like upper traps, forearms, and biceps more effectively. The session concludes with a review of the workout structure to ensure comprehensive training of the back musculature.

15:04

📱 MyoAdapt App and Personalized Training Programs

The final paragraph introduces MyoAdapt, an app under development that aims to provide individualized training programs based on the latest research, similar to what an evidence-based online coach would offer. The app is designed to consider specific user goals, such as targeting lats, and to update continuously with new research findings. It is created by a team with expertise in sports science and is positioned as a unique and effective training tool. The script invites viewers to sign up for updates at myodapp.com to receive notifications about the app's launch and a special pricing offer. It also mentions the option of personal coaching through wolfcoaching.com for those seeking more tailored assistance.

Keywords

💡Pull Day

A 'Pull Day' in the context of the video refers to a workout session focused on exercises that involve pulling movements, primarily targeting the back, biceps, and rear deltoids. It is a part of a 'Push Pull Legs' (PPL) routine, which is a type of periodized strength training program. The video emphasizes the effectiveness of a Pull Day designed with scientific research in mind, aiming to maximize muscle hypertrophy.

💡Hypertrophy

Hypertrophy is the increase in muscle fiber size due to a growth in the size of existing muscle cells, which is a primary goal for bodybuilders and fitness enthusiasts. In the video, the design of the Pull Day is centered around maximizing hypertrophy through specific exercises, rep ranges, and training techniques that are evidence-based.

💡Volume Guidelines

Volume guidelines refer to the recommended amount of work done during a workout, typically measured by the number of sets and repetitions. The script mentions that the Pull Day is designed to meet effective volume guidelines from research, suggesting that repeating the session twice a week will provide optimal volume for muscle growth.

💡Rep Ranges

Rep ranges are the number of repetitions performed for a given exercise or set. The video discusses an optimal rep range for hypertrophy, suggesting that most effective gains occur within a range of 5 to 50 repetitions, with a focus on staying close to failure for maximum stimulus.

💡Relative Intensity

Relative intensity is the intensity of an exercise relative to one's maximum capacity. The script mentions taking sets close to failure to maximize hypertrophy, which is a way of manipulating relative intensity to ensure that the muscles are being sufficiently challenged during each set.

💡Exercise Selection

Exercise selection involves choosing the specific exercises that will be performed in a workout. The video provides criteria for selecting exercises that are most effective for hypertrophy, such as targeting primary muscle functions, being stretch-friendly, and minimizing involvement of non-target muscle groups.

💡Set to Failure

Setting a set to failure means continuing to perform repetitions until one can no longer complete a full range of motion with proper form. The script suggests that while most sets should be taken close to failure for hypertrophy, the last set of an exercise may go all the way to failure to maximize the stimulus.

💡Rest Times

Rest times are the intervals between sets during a workout, allowing for recovery. The video provides guidance on rest times for hypertrophy, recommending about 1 to 2 minutes between sets, with slightly longer rests for compound movements to maximize muscle growth.

💡Technique

Technique refers to the proper execution of an exercise, which is crucial for targeting the intended muscles and avoiding injury. The script emphasizes good technique for muscle building, including using a specific tempo, emphasizing the stretch position, and minimizing involvement of non-target muscles.

💡Exercise Order

Exercise order is the sequence in which exercises are performed during a workout. While the video mentions that recent research suggests exercise order may not hugely matter for hypertrophy, it also suggests starting with the most prioritized muscle group and sequencing exercises to maximize performance and minimize fatigue.

💡MyoAdapt

MyoAdapt is an app mentioned in the video that is designed to create individualized, evidence-based training programs for users. The app is said to take into account specific user goals, such as growing certain muscle groups, and is developed by a team with expertise in sports science.

Highlights

Introduction of a super effective pull day workout designed by Dr. M. Wolf using the most up-to-date scientific research.

The pull day workout is designed to be repeated twice a week for optimal gains with slight variations each time.

Suggestion to modify the pull day into an upper body day by supersetting chest and back exercises.

Preference for upper lower splits over push pull leg splits for more consistent muscle training.

Importance of limiting redundancy and training different muscle groups to avoid diminishing returns.

Effective rep ranges for hypertrophy are between 5 and 50 repetitions, with a focus on training close to failure.

Training mostly in the 5 to 15 rep range for feasibility and ensuring sufficient training close to failure.

Combining different rep ranges across the session and week for a potential edge in muscle growth.

Optimal volume for hypertrophy is between 12 to 20 sets per week per muscle, with potential benefits of exceeding 20 sets.

Picking the most effective relative intensity and managing fatigue throughout the session.

Selecting effective exercises targeting primary functions of the muscle with a focus on stretch-friendly movements.

Minimizing involvement of non-target muscle groups for more efficient hypertrophy.

Importance of time efficiency in exercise selection for a productive workout.

Guidelines for good technique in exercises, including tempo, stretch emphasis, and minimizing non-target muscle involvement.

Recommendation for rest times between sets to maximize muscle hypertrophy.

Exercise order and its impact on hypertrophy, with a suggestion to prioritize the most important muscle groups first.

Starting the pull day with rowing variations for upper back, followed by lat exercises like overhand close grip pull downs.

Inclusion of a second row variation after heavier exercises to target upper back and lats effectively.

Training biceps with exercises like bench cable curls and dumbbell preacher curls emphasizing the stretch position.

Targeting rear delts and upper back with the rear delt cable crossover for a comprehensive pull day workout.

Optional additional exercises for upper traps, forearms, and biceps to supplement the core pull day routine.

Review of the checklist ensuring effective training for back musculature with a focus on limiting redundancy and variety.

Introduction of MyoAdapt, an app in development that creates individualized, evidence-based training programs.

Transcripts

here what I think is the most effective

po day I have ever designed using the

most upto-date scientific

research welcome back Dr M wolf with you

today PhD in sports science with wolf

coaching bringing you a super effective

pull day that you can use as part of

your push pull likes program let me

break down what makes this session so

effective so you can design other

sessions just like it in your program

and build allw muscle first any workout

you do within your program should fit

within your program this is a PO day

it's designed to be repeated twice a

week to get you to reach the effective

volume guidelines we have from the

research can you do this once a week and

still see progress yes but for your best

gains do it twice a week and have slight

variations and how each day looks this

poll day will have a slight upper back

or rowing emphasis so for your second

poll Day within the program try having a

slight lat emphasis or a slight vertical

pulling emphasis if you wanted to modify

this into being an upper body day more

so try the AR old routine try super

setting chest and backw and try

splitting this up into two days for

example you could superet a chest

pressing variation with one of the

Roaring variations within this P day and

suet one of the bicep exercises one of

the tricep exercises and in general I

typically prefer upper lower splits over

Push Pull leg splits Push Pull leg

splits really only work super

effectively if you have time to

consistently Tre and six days a week if

you don't you're not training each

muscle group at least twice a week which

leaves some gains on the table if you

want more information on what the best

routine is check out the video above and

it'll take you through all that next up

to make for an optimal session we want

to limit redundancy on a pooling you

have a lot of different muscles in

tutorium you have your upper back your

lats your rear delts your biceps your

forearms your upper traps and

importantly if you do a lot of block for

one area you eventually get diminishing

returns so we don't want to do a ton of

volume for the same muscle group over

and over again at the expensive other

muscle groups next up a good session has

really effective rep ranges and based on

the research we have

that rep range is between 5 and 50

repetitions as long as you go close

enough to failure any amount of reps

between 5 and 50% set will maximize

hypertrophy but the caveat is that most

people struggle to go quite as close to

failure when you get into super light

High rep work for instance a scoping

review by our own research Group found

that when people went much above 12 reps

their accuracy engaging how close to

failure they are really breaks down so

for feasibility and for making sure you

train sufficiently close to failure

we'll be training mostly in the 5 to 15

rep range however since there is a

benefit to be had potentially from

combining different rep ranges as was

evidenced in an in thehouse metanalysis

BAC Robinson will still be using a

variety of rep Rangers across the

session and across the whole training

week to potentially get a slight Edge in

overall muscle growth next up in the

checklist we want to use a maximumly

effective volume we see really solid

hypertrophy for most muscles between

around 12 to 20 sets per week per muscle

however based on some more recent

research around eight studies now there

might be a benefit to going over 20 sets

per week per muscle and so we're

shooting for about 5 to 15 sets for most

muscles within this session so that if

you repeat it twice a week you get

between around 10 to 30 sets per week

per muscle and you land within that

really effective weekly volume range for

all the muscles being traed next for an

optimal workout we want to make sure

we're picking the maxim effective

relative intensity taking sets as close

to failure as is necessary to maximize

muscle building based on a met

aggression by Robinson and colleagues

we'll want to take sets pretty close to

failure if frames to maximize

hypertrophy however to minimize the

impact of fatigue throughout the session

we'll want to stay a little bit further

away from failure early in the session

and go a little bit closer to failure

later in the session because going

closer to failure also causes more

fatigue next for all of the muscle

groups we're training on this day AK the

back biceps lats rear dels upper traps

forearms You Name It We want to make

sure we pick really effective exercises

I have a whole series on that very topic

somewhere up here I'll have the links in

the description for you to check out and

we'll be picking really effective

exercises based on that series to give

you a quick overview of what makes an

exercise better or worse for hypertrophy

here's what good exercises for

hypertrophy usually have in common first

they need to Target one of the primary

functions of the muscle we're trying to

Target for the lats for example that

could be shoulder extension second as

much as possible the target muscle

should be limiting factor next the

exercise we pick should be stretch

friendly that is to say it places the

target muscle in its length and position

it's pretty difficult in that lengthen

position and ideally it is also lengthen

partial friendly next where ever

possible we'll want to minimize the

involvement of other nont muscle groups

so if we can avoid being bent over for

example and involving the glutes

adductors and hamstrings in a Ru

variation we should probably do so and

finally for some people this is a pretty

big factor time efficiency certain

exercises are more time efficient than

others so pay attention to these factors

as you select your exercises and you'll

be in a really good position to create

an effective back workout we'll also

want to make sure we're resting for

sufficiently long between sets to

maximize muscle ability I have a whole

video coming out on rest times that's

either out on the channel already so

check it out it is or stay tuned if it's

not but based on some more recent data

resting for about 1 to 2 minutes between

sets for hypertrophy is a great starting

place maybe closer to 1 minute for

isolation movements and closer to 2

minutes for compound movements

throughout the session we'll want to

make sure we use good technique on all

exercises I'm actually a co-author on a

paper on that exact topic but let me

break down what the Hallmarks of good

technique for muscle building really are

based on the evidence we want to one use

a tempo of about 2 to 8 seconds per rep

maybe a slightly more explosive

concentric and a slightly more

controlled Ecentric phase two we'll want

to emphasize the stretch position either

with a full range of motion making sure

to get a full stretch on each rep or

using lengthen partials just doing the

half rep in a lengthen position and

finally we'll want to minimize

involvement of non- torget muscle groups

when it comes to back training I think

this is a common mistake which is to

involve other muscle groups that we not

really trying to grow for example

turning a bent over B row into like a

row deadlift hybrid this probably

doesn't do much for your back

hypertrophy but it does add a l fatigue

for your hip extensors and the final

factor in a good session is exercise

order now based on a recent meth

analysis by Nunes and colleagues

exercise order doesn't hugely matter

however based on another study that's

come out since then there may be a

marginal effect of exercise order on

hypertrophy such that whatever you train

first gets a slightly better training

effect so we'll want to start this

session with whatever we care about the

most if you really care about growing

bigger biceps for example you may want

to start your session with curls and

then move on to your back work in

general I also think it's worth

sequencing exercises in a way that

maximizes performance across the session

so if starting with curls you find that

your pull Downs usually take a big hit

but the other way around your curls

don't take a hit it may be worth

starting with pull Downs essentially the

sequencing that maximizes performance

across the session as a good rule of

thumb all else being equal compound

movements should come before isolation

movements because these often have a

larger technical component and these hit

the most muscle groups and thus will

have the big impact on your physique

overall it is probably worth doing them

when you're freshest but in general

exercise order is not a huge variable

just follow these guidelines and you'll

be more than fine and without further

Ado here's what I think is the most

effective pole I could design today 2024

based on the evidence keep in mind this

PO has a slight upper back focus for

your first exercise start with a t-ball

row or the incline dumbbell row

alternatively if you have them a chest

supported tbar row is even better than a

tball row and a prime machine row is

just

perform four to five sets of 5 to 10

repetitions taking the first set to

about three reps in reserve and the last

set all the way to one rep in reserve

resting for about 90 seconds to 120

seconds between sets what makes these

exercises so effective well for one they

all allow for a great stretch you can

get a full stretch in terms of

positioning on all these exercises plus

the tar row options both chest supported

row and the regular one and the prime

machine emphasize the length and

position also through tension if you set

it up correctly on the tar variations

the moment arm decreases as you shorten

the VAC musculature likewise if you set

up a prime machine properly it

preferentially lows the stretch position

conversely if you like the incline

dumbbell row it's a great option because

it's very time efficient you grab the

dumbbells and you get going minus the

bent over tball row all these options

are chest supported which reduces the

involvement of other muscle groups and

potentially reduces overall fatigue

generated finally especially on

something like a Toro variation or the

inand variation doing partials can be a

great way to emphasize the stretch even

more so we've started the session with a

rowing variation for the upper back next

we'll be performing an exercise for lats

and terce major muscle predominantly I

personally like the overhand close grip

pull down but any pullup or pull down

variation will do you'll be performing

three to four sets of 10 to 15

repetitions starting the first set with

about two repetitions in reserve and

taking the last set all the way to

failure between sets rest for about 1 to

2 minutes just like the incline lbell

Row the pull down is essentially Plug

and Play you just select the weight on

the stack and you get going so it's a

pretty time efficient exercise pull

Downs May have a slight Edge over

pull-ups on account of being seated

which is always nice and also in terms

of being flexible when it comes to the

rep range being used most people can do

more than about 15 pull-ups but on pull

Downs you can essentially do as many

reps as you want so as far as

versatility goes the pull down is a

slightly better option once again

because of the resistance curve in a

pullup or a pull down it'll be hardest

as you shorten the back musculature so

lengthen partials just doing half reps

in stretch position or going should be a

great way to emphasize the stretch even

more alternatively you could do length

and partials after failure while this

could be a bit more fatiguing since this

is the last lad exercise for the session

it's not a bad idea after the pull down

we have a second row variation because

we've already done a heavier row

variation we'll do a lighter row

variation with your chest supported in

this case any sort of Chess supported

machine row is great including the prime

machine or a chest supported T Bar row

even perform three to four sets of 15 to

20 repetitions taking the first set to

about two reps of failure and for the

last set go all the way to failure rest

for about 1 and 1/2 to 2 minutes between

sets if you want to do flexion rows

upper back rows in which you

intentionally flex and extend the spine

I think machine rows are the best place

to do them while you can absolutely do

flexion rows on any rowing variation

like a barbell row or a cable row

machine rows tend to be the best place

to do them for one reason in rowing

variations without a chest pad it is

very easy to just flex and extend your

hips thinking you're flexing and

extending your spine but your back

musculature the RoR p a specifically is

responsible for spinal extension not hip

flexion and extension and so if we want

to Target that muscle as I mentioned

earlier we need to Target its function

and with a chest pad it becomes a lot

more intuitive to keep your chest pinned

against the pad but just round over and

extend thereby actually targeting the

erector SP muscle because this might

cause some stimulus but also fatigue for

your erector SP a muscle if you're

running a push pull leg split I would

probably and in general this is probably

true run it as push legs pull this just

increases the likelihood of your lower

back being recovered by the time you

train legs again just like for the pull

down because this is the last back

exercise you'll be doing within this

session feel free to do some partials

after you hit for range of motion

failure or alternatively just to

partials now that we've done a couple

exercises for upper back and even one

for our lats let's move on to some of

the smaller muscle groups first let's

train our biceps for the biceps I

recommend the bench cable curl with a

dumbbell preacher curl perform 3 to five

sets of 10 to 15 repetitions taking the

first set to about one rep in reserve

and the last set to about zero reps in

reserve rest for about 60 to 90 seconds

between sets both of these bicep

exercises emphasize the stretch position

if you're looking for a bit more time

efficiency consider doing the D preacher

c as you just grab it on Bel and get

going if you're looking for even more of

a stretch Focus consider the bench cable

curl now that we've trained the biceps

we'll be moving on to an exercise

targeting the rear delts for the rear

delts and some of the upper back

musculature I recommend the rear delt

cable crossover perform two to four sets

of 10 to 20 repetitions taking the first

set about a rep away from failure and

the last set all the way to failure rest

for about 60 to 90 seconds between sets

during this exercise if you perform it

properly you'll feel the greatest rear

do stretch you've probably ever felt in

your training set up the cables around

shoulder height and essentially just

perform the opposite motion of a cable

chest crossover if getting cables at

your gym is difficult or you don't have

cables consider doing rear D machine

flies instead so we have now trained the

back the biceps and the rear DS with a

total of five exercises this is sort of

the core of the pull day right you've

trained the biggest muscle groups in the

body as far as your pull day goes pretty

effectively but if you wanted to get

extra credit or train certain muscle

groups that otherwise don't get hit

super well but that aren't big enough to

really care about for most people his

what to do you could do some additional

upper trap walk forarm walk or add in

even more bicep walk because rows likely

don't Target the biceps super well based

on one study we have comparing the

dumbbell row to a dumbbell curl finding

substantially less hypertrophy from the

dumbbell row doing some extra bicep

training might not be a bad call let me

give you some quick fire options to

Target the upper traps forarms and

biceps respectively for the upper traps

consider the seated dumbbell shrug

performing two to five sets of 10 to 20

repetitions with about a minute of rest

between sets for the forearms consider

dumbbell wrist curls potentially super

seted with Dumbo wrist extensions for 2

to five sets of 10 to 20 repetitions

rest for about 30 to 60 seconds between

sets as you'll be resting the flexors

while you train the extensors and vice

versa and finally if you opt to add in

another bicep exercise do 2 to 5 Second

sets of 15 to 20 repetitions on

whichever bicep exercise you didn't pick

earlier so if you start with the

preacher curl do the bench cable curl or

if you start at the bench cable curl do

the preach curl that's the PO let's

review the checklist and make sure we

effectively trained our back musculature

first we made sure to limit redundancy

by including one to maybe two exercises

per muscle group within the session we

included a variety of joint functions

throughout the session making sure that

we get a complete stimulus for the

muscles across the body and we don't

just get overly redundant we also made

sure to include a variety of repr angels

all of these rep ranges fell between

about 5 and 25 making sure we're getting

a really effective stimulus for

hypertropia in total many of the muscle

groups train within this session are

getting maybe five to 15 sets total

within this session for example the

upper back musculature that we're

primarily training through rows and pull

Downs is getting somewhere between

around 8 and 15 sets throughout the

session we made sure to take each set

sufficiently close to failure to get a

robust hypertrophy stimulus in

additionally we were a little bit closer

to failure as the session progressed we

picked exercises methodically making

sure that the have the homeworks of good

exercises for hypertrophy based on some

more recent research we're also resting

for sufficiently long between sets to

maximize hypertrophy around 1 to 2

minutes for most exercises we generally

started with more compound exercises and

then moved into more isolation style

exercises but if you're focusing on

certain muscle groups feel free to

change the order around a little bit it

may or may not be of benefit finally as

far as technique goes we made sure to

use good technique emphasizing the

stretch controlling the Ecentric

efficiently not involving other muscle

groups unnecessarily like doing some

sort of dead lift row hybrid and so as

far as a really effective session for

hypertrophy goes this takes those boxes

that is the video broke down a lot of

signs on how to design good training

sessions within your program programming

one-onone and what a good effective pole

day looks like if you enjoyed this video

leave a comment down below like the

video subscribe let me know if there's

any other videos you'd like to see me do

what's that you don't know how to

program your poll sessions and you would

really appreciate it if someone created

an app that took care of it for you oh

well that's funny cuz we've developing

an app just like that for about 2 to 3

years now and that app is called myo

adapt my adapt is a training app that

essentially does everything a good

evidence-based online coach would do for

you for a fraction of the price it

creates a Cutting Edge individualized

program based on the most recent

research for you you if for example you

want to bring up your lats it will take

that into consideration and design the

best program for you we constantly

update it to make it as effective as

possible based on a new research that

we're involved in designed by several

people with phds and sports science it's

a really effective training app and I'm

confident in saying there's nothing else

like it out there so if you'd like to

get notified when it launches consider

signing up on the email list at myod

app.com when it launches you'll get an

email and if you decide to sign up

you'll be locked in at a lower price

than you would otherwise ever get in the

meantime if you'd like me to coach you

check out wolf coaching.com and we can

make that happen that is the video we're

AI have a great day enjoy your back

gains and peace