Powerlifter Turned Bodybuilder Maddy Forberg Gets Put to the Test During RP Leg Day

This entry is part [part not set] of 93 in the series Scientific Training for Muscle Growth by RP

Full ROM Hypertrophy Training: Key Takeaways

In this article, we will explore the key takeaways from a full range of motion (ROM) hypertrophy training session with Maddie “Mad Dog” Forberg, a world-class powerlifter, and Dr. Mike Israetel from Renaissance Periodization. The session focused on leg exercises to help build muscle and strength

Agenda:

Lying leg curls
Pendulum squat
Lunge to squat supersets

Key Takeaways:

1. Full range of motion is essential for optimal muscle growth

Training with a full range of motion allows for better muscle stimulation and lower risk of injury. It’s essential to master the full range of motion before considering advanced uses of partial range of motion.

2. Myorep sets can enhance training intensity

Myorep sets involve doing as many reps as possible, almost to failure, and then adding a few more reps with short rests in between. This training method can be highly effective but should not be overused as it can lead to overtraining or injury.

3. Technique is key during lunges and squats

Proper form is crucial when performing lunges and squats. Keep an upright posture, take long steps, and gently touch the knee to the ground during lunges. When performing squats, maintain a slow and controlled eccentric motion, and pause briefly at the bottom before coming back up.

4. Adjustments may be necessary for optimal training

It’s essential to make adjustments to the workout as needed, based on the individual’s strength and fatigue levels. These adjustments should be logical and rational, targeting optimal muscle stimulation and minimizing fatigue.

5. Hard work and determination pay off

Maddie’s exceptional work capacity and determination are key factors in her success as a powerlifter. With the same mindset and dedication, others can also achieve great results in their training.

Conclusion

To sum up, this full ROM hypertrophy training session with Maddie Forberg and Dr. Mike Israetel highlights the importance of proper technique, full range of motion, and adjusting workouts as needed for optimal muscle stimulation. By incorporating these principles into your training and maintaining a strong work ethic, you can see significant improvements in muscle growth and overall strength.

Series Navigation