Top 10 Advanced Hypertrophy Techniques for 2026

Spot on, Mike. Load still matters.

Has anyone tried antagonistic supersets for growth? Like bicep curls immediately into tricep extensions. The local gym here in Vancouver has a perfect setup for it. I find the blood flow to the whole arm is just insane.

I do those every Friday! Best arm pump of the week by far.

I prefer agonist supersets myself. Hitting the same muscle with two different movements back to back. It is a one-way ticket to muscle failure but the metabolic stress is a huge hypertrophy driver.

LondonLad, do you have any favourite pairings for back? I am struggling to find two exercises that do not just exhaust my grip before the lats are done.

NorthernLass, try straight-arm pulldowns followed by a chest-supported row. Use straps for the row! It takes the biceps and grip out of the equation so you can really fry the lats.

Straps are a must for back day. I used to be a purist about it but my back started growing so much faster once I stopped letting my forearms be the limiting factor.

I agree with that. Looking forward to seeing the final top 10 list when Mike finishes it. This has been a great discussion so far.

Same here. I am going to try those lengthening partials tomorrow morning.

Keep us posted on the progress guys. I am off to grab a protein shake and hit the sack.

Cheers for the tips everyone. Night!