What is the Optimal Training Technique for Muscle Growth?

These are the three pillars of the optimal training technique

Image by the author

There’s a boatload of variables such as volume, proximity to failure, exercise selection, etc. to consider to maximize muscle growth. Innumerable amounts, basically. Let’s throw training technique into the mix to make programming even more complex, maybe?

A recent narrative review by Korakakis and colleagues answered the question of what is the optimal training technique. Using all their brain power, the researchers identified three pillars of optimal training technique:

1. Range of motion

Range of motion (ROM) is the most important factor. You need to use the ROM that gets the target muscle fully stretched. You can do that using the good ol’ full ROM…

Image by the author

…or long-length partial ROM:

Image by the author

I’m a bit ashamed of my efforts but that’s the best I could draw today so gimme a break, maybe?