Since Brad Schoenfeld published his 2010 review paper on the three mechanisms of muscle growth, oodles of articles have been written on the subject.
Despite this fact, none to date had clearly and systematically described exactly how to preferentially target each mechanism for compounds lifts like squats, deadlifts, bench press, pull-ups, etc.
Until now, that is.
In our new article for T-Nation, Bret Contreras and I break down which variation of the lifts to perform and how to manipulate training variables like sets, reps, tempo, and rest in order to build the most muscle scientifically possible.
Here’s the link:
In response to the article, my friend and physical therapist Chris Leib did a great video demonstration showing how to utilize these techniques through loaded carry, kettlebell, and mace training:
