Hypertrophy Past and Present 017 Exercise Selection - How to pick the exercises needed to maximally develop a muscle
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Sep 15, 2025 Dive into the world of exercise selection, exploring the historical impact of Sig Klein’s routines. Discover how neuromechanical matching affects muscle recruitment and why some workouts need more variety than others. The discussion unveils unique exercises for the quadriceps and triceps, emphasizing their effectiveness. Learn about the significance of unilateral work in maximizing muscle activation and the complexities behind muscle anatomy. Improve your training strategy with insights on optimal exercise choices for targeted growth and performance!
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Sig Klein's High-Variety Single-Set Plan
- Sig Klein's routine used 18–19 exercises with single sets, mostly 10–20 reps per exercise.
- The session mixed calisthenics, odd machines, and many shoulder-focused movements in one long workout.
Neuromechanical Matching Drives Recruitment Order
- Neuromechanical matching: the CNS preferentially activates motor units with best leverage first.
- As effort climbs, activation overflows to other regions with poorer leverage.
Voluntary Activation Limits Recruitment
- Voluntary activation deficit means some motor units with leverage aren't recruited in maximal voluntary efforts.
- Bigger muscles show larger deficits because they require more central drive to fully recruit.