In episode four of the Advanced Training Series, Coach Harry breaks down resistance profiles—one of the most misunderstood concepts in training. Many lifters unknowingly select exercises that limit their muscle growth potential, especially as they become more advanced. Understanding how resistance changes throughout a movement allows you to optimize your training, reduce fatigue, and maximize hypertrophy.
In episode four of the Advanced Training Series, Coach Harry breaks down resistance profiles—one of the most misunderstood concepts in training. Many lifters unknowingly select exercises that limit their muscle growth potential, especially as they become more advanced. Understanding how resistance changes throughout a movement allows you to optimize your training, reduce fatigue, and maximize hypertrophy.
Key Takeaway:
The resistance profile of an exercise dictates where in the movement it is most difficult and least difficult. As you advance in your training, optimizing this can make a difference in how efficiently you build muscle.
✅ Best-case scenario: The hardest part of the movement should be in the lengthened (stretched) position.
✅ Second-best scenario: Even resistance throughout the movement.
✅ Worst-case scenario: Most resistance in the shortened (contracted) position (e.g., dumbbell lateral raises).
Optimized Exercise Selection Examples:
🔹 Lateral Raises: Swap dumbbells for cables or machines to better load the lengthened position.
🔹 Bicep Curls: Use incline dumbbell curls, preacher curls, or cables instead of standard dumbbell curls.
🔹 Chest Presses: Avoid machines with poor resistance profiles (e.g., Hammer Strength Incline). Dumbbells or cables may be better.
🔹 Back Rows: Consider chest-supported rows or Smith machine incline rows for better stability and resistance control.
Does This Make a Huge Difference?
Not at first! Progressive overload (getting stronger) is responsible for 90% of muscle growth. But as you advance, optimizing your resistance profiles can enhance your training efficiency and speed up your gains.
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