I’m a hypertrophy-focused trainee with the goal of glute hypertrophy accompanied by minimal quad hypertrophy. At the moment, I do 12 sets of RDLs a week with no squatting. I am contemplating adding 4-6 sets of machine split squats each week, but I am very hesitant to ever titrate that volume up to the point where the hinge:squat ration is worse than 2:1, because I badly want to avoid big legs.
In light of this, which statement is more true:
A: This addition of modest squat volume is a good idea. With regards to hypertrophy training, the most important thing is to over time increase the deformational forces acting on the muscle fibers in the glutes, often labelled mechano growth factors or mechanical tension. The proposed increase in squat volume could work as a part of the steady upward titration of this stimulus. Although 4-6 sets will likely not be enough to get me much stronger in this particular movement pattern, the glutes will still grow as a result of this increase in week-to-week mechanical tension, so long as the RDL volume remains constant and other conditions for growth are met.
B: This addition of modest squat volume is a bad idea. You are not willing to do enough volume to progress on this movement pattern. Since you are split squatting 100 poundsx4 sets today and will be split squatting 100 pounds times 4 sets one year from now, the muscle fibers responsible for executing the movement pattern will not be called upon to adapt. Any improvement in glute CSA that occurs over the course of this year will be attributable to progress made on RDLs.
Bonus question: What do you think of smith kneeling squats as a way for trainees interested in keeping quads small to work the glutes from a flexed-knee position, ensuring that the hamstrings do not dominate the movement? Would you say that the main difference between a squat and a hinge pattern with respect to the stress placed on the glutes is the fact that the knee is flexed to prevent hamstring elongation in squats?
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