S
Stiffy
Guest
So I saw this article elsewhere and noticed it was nicely written with all points referring to what I assume are a lot of peer reviewed Research. I went through it and have a quick summary of it for you all. Coz I'm a nice guy.
http://www.theissnscoop.com/getting-big-stuff-to-know/
• Several factors regulate the adaptive response, including hormones, genetics and protein synthesis.
• After a latent period after exercise of about 45 minutes to an hour (33), MPS rises sharply (2-3 fold) between 45 and 150 min. This increase in MPS may be sustained for up to 4h in the fasted state after exercise (33), and in the presence of increased AA availability up to 24-48h after exercise (34,35) or even 72 (103) before returning to baseline
• Training to failure and recruiting as many motor units as possible seems optimal
• Lighter loads lifted to the point of failure result in a similar amount of muscle fiber activation compared with heavier loads, and both fiber types are stimulated to a roughly equivalent extent (44,45).
• There appears to be no difference in the hypertrophic response so long as fatigue is induced. Lifting heavy or lighter loads, there’s roughly equivalent hypertrophy and strength gains comparing powerlifting style training (low reps, higher loads) versus hypertrophy style (higher reps and moderate loads), this time with equalized volume and also to momentary muscular failure, there was no difference in the hypertrophy magnitude after 8 weeks for “well-trained men”.
• However lifting moderate loads for moderate repetitions is less taxing to the nervous system, joints, and is time efficient compared to higher loads and low repetition ranges, subjects from the hypertrophy group could do more volume if necessary
• Training to failure could sometimes lead to overuse injuries (51,52) and for some people could even reduce the levels of IGF-1 hormones responsible for muscle growth after at least 11 weeks (53).
• So in short, so long as momentary failure is achieved it doesn’t matter how many reps are performed and under what load.
• Repetition duration appears to have no significant impact on hypertrophy
• Eccentric strength is approximately 20–50% greater than the concentric strength (61), even predicted to be up to 64% greater (62), and stimulates greater adaptations (63) and appears to be more effective at increasing muscle mass than concentric training. Eccentric exercise preferentially recruits fast twitch muscle fibers (64,65,66,67) and perhaps recruitment of previously inactive MUs (65,68). This results in an increased mechanical tension in type II fibers, which have the greatest potential for muscle growth (64,69,70,71). A single bout of eccentric exercise results also in a greater increase in IGF-I mRNA expression than a single bout of concentric exercise (72).
• Heavy negatives, assisted negatives, or supramaximal eccentric actions with a weight greater than concentric 1RM are some techniques that can applied for this goal. Since a muscle is not fully fatigued during concentric training (73), the use of heavy negatives is recommended. Isometric muscle actions can also induce hypertrophy (76, 77) and should be included in a training program. Faster concentric repetitions (1s vs. 3s) are more beneficial for hypertrophy Faster/heavier eccentric repetitions leads to greater hypertrophy in type II fibers, and strength gains than slower/lighter eccentric repetitions (79). Faster speed eccentric contractions release more growth factors, more satellite cells, and greater protein synthesis than slow speed eccentric contractions (80,81). A 2-3 second tempo is hypothesized to be ideal for maximizing a hypertrophic response (80).
• Very slow velocities (i.e., superslow training) is suboptimal for strength and hypertrophy Full ROM is associated with significant greater strength and hypertrophy gains than a shorter ROM
• investigated muscle activation for two hamstrings exercises: the stiff leg deadlift and the lying leg curl. Activation of the upper hamstrings was similar between exercises, but the activation of the lower hamstrings, both medially and laterally, was significantly greater in the lying leg curl
• (For maximal hypertrophy of an entire muscle various exercises must be executed to purportedly stimulate growth in a regional- specific manner. In other words, exercise selection and variety is necessary.
• Generally hypertrophy becomes evident after around 3-4 weeks of resistance training suggesting a more efficient response after a detraining phase
• Concurrent training results in decrements in strength, hypertrophy and power (although overall power is the major variable affected), however while some individuals experience strength decrements others experience substantial gains. The interference effect may be a result of overreaching and overtraining and stimulates competing adaptations over a long-term training program. The longer the endurance activity the greater the interference.
• Endurance exercise can decrease the speed of contraction in fast-twitch fibers (5 times faster) and increase the contraction speed in slow-twitch fibers after 10 days of training, interestingly they return to baseline after a detraining period (Endurance exercise before resistance training impairs the upregulation of translation initiation via the PI3K-AKT-mTOR signaling (104,105,106); and inhibits important elongation factors (eef2) responsible for increasing protein synthesis and maintains this inhibition for the duration of the activity In concurrent training, running, but not with cycling, results in significant decrements in both hypertrophy and strength (104), possibly because cycling is more biomechanically similar to the exercises performed for strength and resistance training. Running has also a high eccentric component, as opposed to cycling consisting primarily of concentric actions. Eccentric actions create greater damage, increasing muscle damage in long distance running. Moreover, sprinting (cycling) or HIIT (running) mimics the exercises and intensities often performed for strength and resistance training, and should be used on non-training days, if necessary for some reason.
Lets see what the heavy hitters of the Ausbb forum think, might just tag a few in if I may
@Silverback ; @Shrek ; @spartacus ; @Fadi ; @Darkoz ; @jzpowahz ; @vonfram88 ; @Bazza20 ; @Rugby88 ; @0ni ; Apologies to anyone I missed. Thanks.
http://www.theissnscoop.com/getting-big-stuff-to-know/
• Several factors regulate the adaptive response, including hormones, genetics and protein synthesis.
• After a latent period after exercise of about 45 minutes to an hour (33), MPS rises sharply (2-3 fold) between 45 and 150 min. This increase in MPS may be sustained for up to 4h in the fasted state after exercise (33), and in the presence of increased AA availability up to 24-48h after exercise (34,35) or even 72 (103) before returning to baseline
• Training to failure and recruiting as many motor units as possible seems optimal
• Lighter loads lifted to the point of failure result in a similar amount of muscle fiber activation compared with heavier loads, and both fiber types are stimulated to a roughly equivalent extent (44,45).
• There appears to be no difference in the hypertrophic response so long as fatigue is induced. Lifting heavy or lighter loads, there’s roughly equivalent hypertrophy and strength gains comparing powerlifting style training (low reps, higher loads) versus hypertrophy style (higher reps and moderate loads), this time with equalized volume and also to momentary muscular failure, there was no difference in the hypertrophy magnitude after 8 weeks for “well-trained men”.
• However lifting moderate loads for moderate repetitions is less taxing to the nervous system, joints, and is time efficient compared to higher loads and low repetition ranges, subjects from the hypertrophy group could do more volume if necessary
• Training to failure could sometimes lead to overuse injuries (51,52) and for some people could even reduce the levels of IGF-1 hormones responsible for muscle growth after at least 11 weeks (53).
• So in short, so long as momentary failure is achieved it doesn’t matter how many reps are performed and under what load.
• Repetition duration appears to have no significant impact on hypertrophy
• Eccentric strength is approximately 20–50% greater than the concentric strength (61), even predicted to be up to 64% greater (62), and stimulates greater adaptations (63) and appears to be more effective at increasing muscle mass than concentric training. Eccentric exercise preferentially recruits fast twitch muscle fibers (64,65,66,67) and perhaps recruitment of previously inactive MUs (65,68). This results in an increased mechanical tension in type II fibers, which have the greatest potential for muscle growth (64,69,70,71). A single bout of eccentric exercise results also in a greater increase in IGF-I mRNA expression than a single bout of concentric exercise (72).
• Heavy negatives, assisted negatives, or supramaximal eccentric actions with a weight greater than concentric 1RM are some techniques that can applied for this goal. Since a muscle is not fully fatigued during concentric training (73), the use of heavy negatives is recommended. Isometric muscle actions can also induce hypertrophy (76, 77) and should be included in a training program. Faster concentric repetitions (1s vs. 3s) are more beneficial for hypertrophy Faster/heavier eccentric repetitions leads to greater hypertrophy in type II fibers, and strength gains than slower/lighter eccentric repetitions (79). Faster speed eccentric contractions release more growth factors, more satellite cells, and greater protein synthesis than slow speed eccentric contractions (80,81). A 2-3 second tempo is hypothesized to be ideal for maximizing a hypertrophic response (80).
• Very slow velocities (i.e., superslow training) is suboptimal for strength and hypertrophy Full ROM is associated with significant greater strength and hypertrophy gains than a shorter ROM
• investigated muscle activation for two hamstrings exercises: the stiff leg deadlift and the lying leg curl. Activation of the upper hamstrings was similar between exercises, but the activation of the lower hamstrings, both medially and laterally, was significantly greater in the lying leg curl
• (For maximal hypertrophy of an entire muscle various exercises must be executed to purportedly stimulate growth in a regional- specific manner. In other words, exercise selection and variety is necessary.
• Generally hypertrophy becomes evident after around 3-4 weeks of resistance training suggesting a more efficient response after a detraining phase
• Concurrent training results in decrements in strength, hypertrophy and power (although overall power is the major variable affected), however while some individuals experience strength decrements others experience substantial gains. The interference effect may be a result of overreaching and overtraining and stimulates competing adaptations over a long-term training program. The longer the endurance activity the greater the interference.
• Endurance exercise can decrease the speed of contraction in fast-twitch fibers (5 times faster) and increase the contraction speed in slow-twitch fibers after 10 days of training, interestingly they return to baseline after a detraining period (Endurance exercise before resistance training impairs the upregulation of translation initiation via the PI3K-AKT-mTOR signaling (104,105,106); and inhibits important elongation factors (eef2) responsible for increasing protein synthesis and maintains this inhibition for the duration of the activity In concurrent training, running, but not with cycling, results in significant decrements in both hypertrophy and strength (104), possibly because cycling is more biomechanically similar to the exercises performed for strength and resistance training. Running has also a high eccentric component, as opposed to cycling consisting primarily of concentric actions. Eccentric actions create greater damage, increasing muscle damage in long distance running. Moreover, sprinting (cycling) or HIIT (running) mimics the exercises and intensities often performed for strength and resistance training, and should be used on non-training days, if necessary for some reason.
Lets see what the heavy hitters of the Ausbb forum think, might just tag a few in if I may
@Silverback ; @Shrek ; @spartacus ; @Fadi ; @Darkoz ; @jzpowahz ; @vonfram88 ; @Bazza20 ; @Rugby88 ; @0ni ; Apologies to anyone I missed. Thanks.
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