If you’ve followed my content for any length of time, you know how much I stress the concept of non-homogenous or region-specific hypertrophy, along with the importance of hitting each muscle along multiple different planes, angles, and positions. Well, scientific research is just beginning to discover the incredible extent and efficacy of these principles!!
A study completed just a couple months ago (see Research Article 1 below) had particants perform cable-based tricep extensions over a 12-week period, with the difference being that with one arm they only performed OVERHEAD extensions (see first GIF below), and with the other arm they only performed NEUTRAL extensions (see second GIF below). They discovered that the triceps on the overhead extensions side had an incredible 40% GREATER INCREASE IN SIZE in the lateral and medial heads, and 50% GREATER INCREASE IN SIZE in the long head when compared to the triceps on the neutral extensions side, despite the fact that the absolute load they were able to lift was always heavier with the neutral extensions!
Just one example of the growing body of evidence that even slight changes in angles, positioning, and planes in weightlifting can and do have a HUGE effect on the results! We’re talking a 50% difference here, with the only change in exercise being the position of the shoulder joint!
Although I’m positive that if they looked closer at the results, they would have seen that the neutral position had a greater increase in size in the distal segments of each head – particularly with the lateral and medial heads. Alas, they only looked at each head as a whole, without diving into the next level of region-specific results.
APPLICATION: Become more versed on region-specific hypertrophy, and be sure to constantly vary the planes, angles, and positions in which you hit each muscle for optimal, balanced muscle growth!! (And the best resource you’ll find for that is my Hypertrophy Series Elbow Flexors & Extensors Program, which features more than 100 different tricep exercises, variations & techniques – with the precise region-specific benefits of each one outlined in every module 💪)
Related Dr. Gains YouTube Videos:
1)The SECRET to targeting the LONG HEAD of the TRICEPS! (FULL VIDEO)
2)YES, You CAN Work Your “INNER” CHEST – Here’s How! (Region-Specific Hypertrophy – 6 Studies) – (Discussion of region-specific hypertrophy starts at 4:59)
Relevant Research Articles:
1)Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position
Dr. Gains 
Leave a comment