Maximizing Muscle Growth: Super setting Open and Closed Kinetic Chain Movements

Understanding how to train muscles effectively requires more than just picking up weights and moving them. One of the most effective and science-backed approaches involves utilizing open kinetic chain (OKC) and closed kinetic chain (CKC) movements in supersets to maximize muscle engagement by targeting both muscle insertion and origin points. Not only will you get a lot of work completed in a short time using the superset fashion, but you will work the muscle from top to bottom for overall muscle development.

Understanding Muscle Origins and Insertions

In anatomical terms, a muscle's origin refers to its attachment point on the stationary bone, typically located closer to the body's center. Conversely, the insertion is where the muscle attaches to the bone that moves during contraction, usually situated further from the body's center. When a muscle contracts, the insertion moves toward the origin, facilitating movement.

To fully develop a muscle, you need to target both functions. One way to achieve this is through origin/insertion supersets, a method proposed by a renowned Canadian strength coach and author of eight books, my Kindle library knows this, Charles Poliquin.

Understanding Kinetic Chain Movements

Open Kinetic Chain (OKC) exercises involve movements where the distal segment (hand or foot) moves freely in space. These exercises typically isolate specific muscles and are useful for targeting muscle insertions because they allow a focused contraction.

Examples include:

• Leg extensions (Quadriceps focus)

• Seated hamstring curls (Hamstrings focus)

• Bicep curls (Biceps focus)

• Triceps pushdowns (Triceps focus)

  

  
  

Closed Kinetic Chain, or "CKC" exercises, involve movements where the distal segment is fixed (such as feet on the ground in squats or hands on the floor in push-ups). These exercises recruit multiple muscles and joints while effectively stimulating muscle origins by emphasizing proximal stability.

Examples include:

• Squats (Quadriceps, hamstrings, glutes)

• Deadlifts (Posterior chain, hamstrings, glutes, erector spinae)

• Pull-ups (Latissimus dorsi, biceps)

• Push-ups (Chest, triceps, shoulders)

  

  
  

Benefits of Super setting OKC and CKC Movements

By pairing an OKC and a CKC exercise, you create a synergistic effect that enhances muscle activation, neuromuscular coordination, and hypertrophy. The combination allows:

• Greater muscle fiber recruitment by stimulating both insertion and origin points.

• Improved stability and functional strength by training in different movement patterns.

• Increased metabolic demand, leading to higher caloric burn and muscle endurance.

Sample Superset Workouts

1. Quadriceps Focus: Squats + Leg Extensions

• CKC: Squats – 3 sets of 8 reps (targets quadriceps origin at the femur and hip stabilization)

• OKC: Leg Extensions – 3 sets of 12 reps (targets quadriceps insertion at the tibial tuberosity)

2. Hamstring Focus: Romanian Deadlifts + Prone Leg Curls

• CKC: Romanian Deadlifts – 3 sets of 10 reps (engages hamstring origin at the ischial tuberosity)

• OKC: Prone Leg Curls – 3 sets of 12 reps (targets insertion on the tibia and fibula)

3. Biceps Focus: Weighted Close-Grip Chin-ups + Incline Dumbbell Bicep Curls

• CKC: Weighted Close-Grip Chin-ups – 3 sets of 5-8 reps (engages biceps origin at the scapula)

• OKC: Incline Dumbbell Bicep Curls – 3 sets of 12 reps (targets insertion on the radial tuberosity)

  
  

4. Triceps Focus: Weighted Upright Bar Dips + Overhead Triceps Extension

• CKC: Upright Bar Dips – 3 sets of 6-8 reps (engages triceps origin at the scapula and humerus)

• OKC: Overhead Standing or seated Triceps Extension – 3 sets of 12 reps (targets insertion at the olecranon process of the ulna)

5. Chest Focus: Forward-Lean Bar Dips + Dumbbell Bench Press

• CKC: Weighted Forward-Lean Bar Dips – 3 sets of 6-8 reps (engages chest origin at the sternum and clavicle)

• OKC: Dumbbell Incline Bench Press – 3 sets of 6-8 reps (targets insertion at the humerus)

6. Back Focus: Lat Pull-Down + Pull-Ups

• OKC: Lat Pull-Down – 3 sets of 8-12 reps (targets insertion at the humerus)

• CKC: Weighted Pull-Ups – 3 sets of 6-8 reps (engages back origin at the thoracic vertebrae and scapula)

Key Tips for Maximizing Results

• Control the Tempo: Focus on slow eccentric movements in OKC exercises to create greater tension at the muscle insertion. Use a mix of different tempos throughout your periodization to maximize gains.

  
  

• Engage the Mind-Muscle Connection: Consciously contract and feel the muscle working during each movement.

  
  

• Use Progressive Overload: Gradually increase weight or resistance over time to stimulate continuous muscle growth.

  
  

• Prioritize Recovery: Incorporate stretching and mobility work to prevent muscle imbalances and injuries.

Conclusion

Super setting open and closed kinetic chain movements offers a science-backed way to maximize muscle activation by efficiently targeting muscle insertion and origin points. Charles Poliquin’s origin/insertion supersets demonstrate how strategic pairings of OKC and CKC movements can significantly enhance muscular development.

By implementing these training strategies, you can enhance hypertrophy, functional strength, and overall muscular development.

Start incorporating these supersets into your workouts and experience the difference in your strength and aesthetics! For a personalized periodization program contact me so we can get to work and grow!

References

• Augustsson, J., Esko, A., Thomeé, R., & Svantesson, U. (1998). Weight training of the thigh muscles using closed vs. open kinetic chain exercises: a comparison of performance enhancement. Journal of Orthopaedic & Sports Physical Therapy, 27(1), 3-8.

  
  

• Escamilla, R. F. (2001). Knee biomechanics of the dynamic squat exercise. Medicine and Science in Sports and Exercise, 33(1), 127-141.

  
  

• Poliquin, C. (2010). The Poliquin Principles: Successful Methods for Strength and Mass Development. Charles Poliquin Publications.

  
  

• Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.

  
  

• Bryant , J., MS (2019). Bodybuilding: The Complete Guide to Unlocking Muscle Hypertrophy (1st ed.). The International Sports Sciences Association.