Understanding Hypertrophy Strategies
Each muscle group typically has two Hypertrophy Strategy Terms that define its training focus:
Mechanical Tension Strategy
Focused on heavy, low-rep exercises that maximize mechanical tension, the primary driver of muscle growth.
Includes movements that emphasize a stretched position under heavy loads
Metabolic Stress Strategy
Focused on high-rep, moderate-weight exercises to create metabolic stress, a secondary driver of hypertrophy.
Uses shorter rest periods and exercises designed to cause a "pump" and fatigue
These strategies work together to provide a well-rounded approach to muscle growth by targeting different fiber types and growth mechanisms.
How Ratios Work in Hypertrophy Strategies
Each strategy has a ratio that determines how frequently it appears in your program. For example:
A 1:2 ratio means one set of Mechanical Tension Strategy exercises for every two sets of Metabolic Stress Strategy exercises.
Ratios are adjusted based on total sets programmed for the workout.
Strategies are generally programmed in a specific order:
Mechanical Tension exercises are typically performed first because their heavy weights and low reps create greater fatigue.
Metabolic Stress exercises follow, using lighter weights to increase overall volume and metabolic fatigue.
Steps to Change a Hypertrophy Strategy
You can edit the exercises or the sequence of Hypertrophy Strategy Terms for each muscle group. Here’s how:
Go to the Hypertrophy Strategy Menu
Navigate to: Inventories > Hypertrophy Strategies > [Location] > [Muscle Group].
Review the list of existing strategies for the muscle group.
Select the Strategy to Edit
Tap on the strategy term you want to change.
Adjust the Training Details
Use the wizard to customize:
Ratios (e.g., Mechanical Tension vs. Metabolic Stress)
Sets and reps
Specific exercises
Save Your Changes
Once all required fields are completed, tap the checkmark (✓) to save your updates.
Why This Matters
By understanding and customizing the Mechanical Tension and Metabolic Stress Strategies, you can optimize your workouts to match your goals. These strategies are grounded in hypertrophy principles like mechanical tension, metabolic stress, and progressive overload, ensuring every workout brings you closer to your desired results.