Science and Application of Hypertrophy

Transcription

1 Science and Application of Hypertrophy

2 XXX Course and Learning Outcomes Develop an understanding of what hypertrophy is 1. Increase in size/lean muscular mass 2. Science behind protein synthesis and protein degradation- creating the optimal environment to create a positive net balance of synthesis (nutrition, timing of session) 3. Factors effecting hypertrophy Importance of hypertrophy in sport 1. Advantages and disadvantages 2. Understanding the needs for your athlete 3. What is Pennation angle and why is it important to counteract disadvantages 4. Effects on other fitness and bio motor qualities

3 XXX Course and Learning Outcomes Hypertrophy Vs Hyperplasia 1. Science and research behind the two types Role of the satellite cells 1. Understanding of location/role and purpose in hypertrophy Mechanisms for hypertrophy 1. Mechanical Stress 2. Tension 3. Metabolic Stress Hypertrophy Signaling Pathways 1. Hormones 2. Contraction types

4 XXX Course and Learning Outcomes Designing the programme and creating adaptions 1. Intensity- % RM, research surrounding the different amounts of load required to create a hypertrophic environment 2. Types of muscle contractions that can be used during sessions 3. Volume of the sessions- how do we measure volume? 4. Rest needs 5. Training Frequency/session frequency 6. Exercise order 7. Cluster training 8. Range on motion 9. Intensity of effort

5 XXX PART 2

6 XXX Mechanisms that lead to hypertrophy 3 M s for hypertrophy Mechanic Tension Mechanic Stress/Damage Metabolic Stress

7 XXX Mechanical Tension Tension from both the act of force and stretch is important for muscle growth mechanonsenors are sensitive to the magnitude and duration of loading Similar to strength there is a need for mechanical overload. Force + Stretch = Tension = Agitates integrity of the skeletal muscle Changes in integrity causes mechanochemically transduced molecular and cellular response Can produce hypertrophy responses alone, but also shown to produce adaptions in neural system

8 XXX Metabolic Stress Metabolic Stress has been shown to have a role in the hypertrophic process Metabolic stress has been stated as `accumulation of metabolites, in particular lactate, inorganic phosphates and H+ The build up of metabolic stress is high dependent on the anaerobic glycolysis energy system pathway. Hence the set duration should be between sec (Schoenfeld, 2013). Set duration causes peripherally fatigue This adds to the real life evidence for professional bodybuilders using sets of 8-12 reps with short rest periods (before the research told us this)

9 XXX Metabolic Stress Metabolic Stress is shown to increase fiber recruitment with submaximal loads (note as fatigue takes place) This is thought to be due to the build up of H+ which inhibts contraction thus causing more motor units to be recruited Cell Swelling, increase blood flow to the muscle, thus increase hydration status Evidence to show hydration Protein synthesis Protein decrease Hormone Production Hormone production post session if metabolic stress was caused Growth Hormone factor- maybe due to lactate production However changes in post exercise hormone production may have minimal effect on overall stimulus

10 XXX Mechanical Damage Exercises can results in damage to the muscle cell. Exercise induced muscular damage (EIMD) Damage has been theorized to cause a hypertrophic response Most damage caused in fast twitch fibers due to the high duration of contraction All types of muscle contraction can cause EIMD, however the greatest is that of eccentric contraction

11 XXX Mechanical Damage Changes in the structure of the membranes causes acute inflammatory response (Clarkson & Hubal, 2002) Macrophages remove cellular damage which is thought to cause various growth factors Variation in exercises can cause muscle damage. Repeated exercises causes adaptions in connective tissues, enhanced recruitments and ability to distribute the load. Important to note more is not always better!! Too much damage causes negative effects on muscle development

12 XXX Programme Variables

13 XXX Types Muscle Action Eccentric contractions have shown Elicits greater gains (con and iso) Greater Pro Synthesis Greater muscle damage However athletes must be able to cope with all three types Concentric- movement Isometric or stabilization Eccentric (deceleration)

14 XXX Volume Simply the amount of exercise performed over a period of time, such as a session or week Set X Reps = Volume what is the problem with this formula Set X Reps X Loads = Volumes what is the problem with this formula in team sports What is the easiest way to increase volume?

15 XXX Volume Large evidence to highlight that highervolume loads are needed to increase anabolism (when compared to low volume loads)- due to the increase in the number of satellite cell Dose response to training and the hypertrophic effect, to a certain point Multi sets optimize hypertrophy Vs Single sets

16 XXX Frequency Normally noted as the number of session during the week, or repeated weeks put together = number of times a muscle group work Old school Vs New School Training Chest x 1 Back x 1 Leg x 1 etc Vs Chest x 2 Back x 2 Legs x2 Old School= x 52 Chest Sessions, x 52 Back Sessions per year New School = x 104 Chest Sessions, x 104 Back Sessions per year It s the same as learning Large amounts of information at once vs small amounts but often All training is neuromuscular in nature therefore there is a threshold or diminished returns if training is kept the same for too long

17 XXX Frequency Best to use split sessions over the week Allows greater recovery = better supercompensation Allows training volume to be kept high At least 48 hours between sessions depending on the type of exercise used < under 48 hours slight muscle soreness can help mind muscle connection Lee Haney stimulate not annihilate Research has highlighted when volume is kept the same between single bouts compared to multiple bouts results showed the same gains (Schoenfeld, 2016) However, to increase the volume in the single bouts could cause injury, too high levels of fatigue Therefore a need to periodise training frequency, understand training age of the athlete and what has worked in the past

18 XXX Load Intensity of loading has been a big discussion point What is the intensity %RM for hypertrophy development? What is the problem with this percentage? What is the problem with different exercises? Pervious research has pointed to the use of Medium Reps (6-12RM) as the primary rep range to induce hypertrophic development (Wernbom et al, 2007) Heavy loading (1-5Reps) seen as promoting neural development and primary energy source the ATP-PC system Metabolic stress Recruit more motor units but not for long enough Low loading (13+ Reps) seen as promoting metabolic stress, however does not fully recruit motor units Recruits motor units for the duration, but not all motor units are recruited

19 XXX Load The answer High loads Mechanic tension Improve neural adaption CSA in Type fiber II Allows increase load at hypertrophic ranges 6-12Reps Low loads Metabolic Stress Local muscle endurance, improve buffering capacity at muscles CSA in Type fiber I Take home: Rep should be used during the programme to take full advantage of 3 M s of hypertrophy (Schoenfeld, 2016). If Strength & Hypertrophy are the dual goals of the training loading should average around 70% RM+ Like all motor abilities progressive overload is key to developing lean mass

20 XXX Exercise Selection The human body is a complex organism that works in 3 planes of movement To do this the muscle architecture is design so that the angle of pull created from the fibers can complete complex movements Therefore hypertrophy training needs to take full advantage of these changes in angles. Example- Trapezius is split into upper, mid, lower parts, therefore need to be trained Understand the line of pull and the origin and insertion Create balance in the body Enhances the reason for rotation of exercises. Individualize the programme Beginner, idea of progression from machines to free weights Programme should be developed over a period of time Changes in exercises need to have learning period (lower loads)

21 XXX Exercise Order Most of the discussion surrounding exercise order has been around placing exercises in the following order 1. Multi Joint Exercise 2. Single Joint Exercises 3. Isolation Exercises The main argument for this has been that single joint exercises or isolation exercises could pre fatigue therefore effect the amount of load that could be moved However from a research point of view there is little data out to suggest the exercise order effects the hypertrophic environment. (Simão et al, 2010, Spineti, et al 2010). The discussion is based around the fact that large joint movements would cause the release of testosterone, GH, and I-GF1. However if other motor abilities are looking to be trained then the exercises with the highest neural demands should be placed first in the workout (Cleans, Snatch, Clean & Jerks)

22 XXX Rest Lengths 3 main categories of rep periods/interval Short < 30 sec Accumulation of metabolic stress Moderate sec Balance between metabolic stress and mechanical tension development Long 2 min + Athlete has a increased ability to maintain mechanical tension Length of rest period has a distinct effect on the outcome of the session. Therefore highly important to inform the athlete on the amount of rest and make sure that they are sticking to it!!!! Most research looks to sec rest as offering the best of both hypertrophic stimulus. (Schoenfeld & Pope, 2016) However as previously noted there might be times when short rest (MS) and longer rest (MT) are required in the programme.

23 XXX Rep Duration Tempo of the exercise is described in the time (sec) for eccentric, concentric and isometric contraction can be shown in three numbers (2-0-1) or four numbers ( ) Tempo can be controlled by both the individual (fatigue will cause changes in the tempo) and the load (heavier loads will take longer on the concentric phase) Mixed research surrounding the subject, but a simple understanding that longer tempos can increase the metabolic stress in the muscle and also longer eccentric can increase the muscle damage (Schoenfled et al, 2015) Sports performance where the goal is to create strength and power, longer duration of over 2 sec on a concentric phase may be seen as a negative. Encourage the player to lift as fast as possible (under control)

24 XXX Specialised Exercises or Techniques There are numerous exercise and techniques to create the optimal conditions for a hypertrophic response Lots of tools, but which one to use and at which time

25 XXX Specialised Exercises or Techniques Bands and Chains Heavy Negatives Force Reps Rest Pause Sets Cluster Sets Tempo Sets Superset/Giant sets Occlusion/Restrictive blood flow training

26 XXX Bands and Chains Mostly used in Strength and Power based exercise Bands and Chains used to add accommodative resistance Pro Decrease the strain at end range (why might this be important) Allows the continuous work over the whole range of motion, more work more chance of causing a hypertrophic environment. Cons The need for bands and chains Need different strengths of bands and chains Set up time Adjusts the strength curve

27 XXX Heavy Negatives Supra max load of exercises ( % 1 RM) Controlled Eccentric movement Pros Increase muscle signaling via satellite cells Cons Need for training partners or machines to remove the weight Increased number of reps as the athlete is not fatigued concentrically Eccentric contractions elicits greater gains (con and iso) Great Pro Synthesis Highly neural in nature Recovery required between sessions Increased injury risk Loads must be increased slowly Exercise selection is important

28 XXX Forced Reps Once an athlete has reached concentric failure assisted help allows for more reps Pros Allows high threshold recruitment Cons Need for an intelligent training partners Increases metabolic stress reps at most, not 5-10 as seen in gyms Exercise selection is key

29 XXX Rest Pause Set Athlete rests at eccentric or concentric end of the movement Eccentric pauses develop metabolic stress Concentric pauses can allow increase number of reps Pros Increases metabolic stress Eccentric loading Can be done on a number of machines Cons High level of fatigue Experienced lifters only Lifters with high levels of mobility (if at end range)

30 XXX Cluster Sets Single or multiple reps Then rack the bar rest under 15sec (Haff et al, 2008) Repeat again Pros Cons Allows athlete to perform more work than normal Increased number of reps at same or higher loads High levels of recruitment over a longer period of time Can be performer on machines Can be used for strength and size training The need for an intelligent training partner Reduces pump in the muscle due the lack of constant tension Time constraints

31 XXX Tempo Sets Highlight by the work of Charles Poliquin (strength is sec per set, functional hypertrophy sec, non functional sec) (Poliquin, 2016) As noted by 3 to 4 numbers in the training programme E.g. 4-1-X-1 Pros Good to use with beginners at the start of new exercises to highlight the need for controlled and understanding of loads Sports there is a requirement to control the eccentric part of the movement/impacts etc Cons Focus on the explosive part of the exercise for athletes Reduces loads as reduces the effects of the stretch shorten circle Reduces the load due to the higher levels of fatigue

32 XXX Supersets/Giant Sets Exercises paired together Push/Pull Giant set- One muscle or area using 3-6 exercise Pros Increases the density of the session Allows higher amounts of load Achieve great motor unit activation Increase the ability to add frequency Increases the metabolic stress in the area (if similar muscle parts are used) Cons Gym requirements- the need of space/free equipment in the gym Effects the amount of load lifted if similar muscle groups are used

33 XXX Occlusion/Restrictive Blood Flow The use of straps or pressure chuffs to restrict the blood flow to the working muscle On a scale from 1-10, pressure should be around 7 Pros Large amounts of metabolic stress build up- due to the inability for blood to deliver oxygen and remove by products (Schoenfeld, 2013) Reduction in oxygen is theorized to create of Type II recruitment Low loads required to create stimulus < 20% RM Rest periods around 30sec Reduced loading on joints and muscle damage (Wilson et al, 2013) Cons Safety issues with use with non athletic population and even some athletes < 10min Pressure chuffs are very expensive therefore issue with using in large groups Use of straps is hard to keep consisted pressure between each session- normally around mm/hg

34 XXX TASK 1 In groups of 2/3 people design a session for hypertrophy development in the Upper Body Lower Body Total Body

35 XXX Examples of methods German Volume Training 10 sets x 10 reps + 3 sets x 10 reps x 3 per week Developed by weightlifter to increase lean mass and compete at higher weight classes Gironda's 8 by 8 Mountain Dog Training Pre Pump The explosive exercise Supra maximal effort Loaded Stretch AM/PM 2 x 30-45min sessions per training day AM session focus on strength (1-5 Reps) PM session focus on hypertrophy (6 Reps +) Highly effective in athlete populations, questionable with non professional athletes (time constraints)

36 XXX Weekly Training Splits 2 Day Split 3 Day Split 4 Day Split 5 Day + x2 Total body session Upper/Lower body sessions Number of stimulus Can be used in season 3 Total Body Two main muscle groups each session Beginners/ Intermediates Can allow undulating periodization (H/M/L) X 2 Upper Body X 2 Lower Body Allow x 2 Stimulus Intermediates/Advance Chest/Back, Back/Chest Legs x 2 Single Muscle Groups Multiple Stimulus for each groups Advanced trainers only Non athletic populations Rested players

37 XXX TASK 2 In groups of 2-3 people design a weekly split for hypertrophy training Order of sessions? Recovery of sessions?

38 XXX Examples 2 day splits Day 1 Sets Reps Rest Day 2 Sets Reps Rest A1 Squat A2 Chin Up 4 to 5 4 to 5 3 to 5 3 to 5 2-3mins A1 Deadlift A2 Bench 4 to 5 4 to 5 3 to 5 3 to 5 2-3mins B1 Military Press B2 Lunge 3 to 4 3 to 4 8 to 10 6 to 8 e/s 90sec- 2mins B1 Lat Pull Down B2 Step Ups 3 to 4 3 to 4 8 to 10 6 to 8 e/s 90sec- 2mins C1 Face Row C2 Leg Curl C3 Triceps Ext 12 to to to to 60 sec C1 Chest Fly's C2 Leg Ext C3 Biceps Curls 12 to to to to 60 sec

39 XXX Examples 2 day splits Day 1 Sets Reps Rest Day 2 Sets Reps Rest A1 Bench A2 Chin Up 4 to 5 4 to 5 3 to 5 3 to 5 2-3mins A1 Squat A2 RDL 4 to 5 4 to 5 3 to 5 3 to 5 2-3mins B1 Military Press B2 Bent Over Row 3 to 4 3 to 4 8 to 10 6 to 8 e/s 90sec- 2mins B1 Lunge B2 Barbell Hip Thrust 3 to 4 3 to 4 6 to 8 e/s 8 to 10 90sec- 2mins C1 Chest fly's C2 Face Rows C3 Bicep Curls C4 Triceps Ext 12 to to to to to 60 sec C1 Leg Press C2 Lying Leg Culs C3 Calf Raises 12 to to to to 60 sec

40 XXX Examples 3 day splits Chest & Back Sets Reps Rest Legs Sets Reps Rest Shoulders & Arms Sets Reps Rest A1 Bench A2 Chin Up 4 to 5 4 to 5 3 to 5 3 to 5 2-3mins A1 Squats A2 RDLs 4 to 5 4 to 5 3 to 5 3 to 5 2-3mins A1 Military Press A2 C/G Chins 4 to 5 4 to 5 4 to 6 4 to 6 2-3mins B1 Incline D/B Press B2 Seated Row 3 to 4 3 to 4 8 to 10 6 to 8 90sec- 2mins B1 Step Ups B2 Hammy Culs 3 to 4 3 to 4 6 e/s 8 to 10 90sec - 2mins B1 Lat Raises B2 Incline Squeeze Press 3 to 4 3 to 4 8 to 10 6 to 8 90sec - 2mins C1 Decline Flys C2 Straight Arm Pull Down C3 Press Ups 12 to to 20 Max 30 to 60 sec C1 Leg Press C2 Leg Ext C3 Calf Raises 12 to to to to 60 sec C1 Reverse Flys C2 Biceps Curls C3 Triceps Ext C4 Hammer Culs 12 to to to to 60 sec

41 XXX Examples 4 day splits Chest & Back Sets Reps Rest Legs Sets Reps Rest A1 Bench A2 Chin Up 4 to 5 4 to 5 3 to 5 3 to 5 2-3mins A1 Squats A2 RDLs 4 to 5 4 to 5 3 to 5 3 to 5 2-3mins B1 Incline D/B Press B2 Seated Row 3 to 4 3 to 4 8 to 10 6 to 8 90sec- 2mins B1 Step Ups B2 Hammy Culs 3 to 4 3 to 4 6 e/s 8 to 10 90sec- 2mins C1 Decline Flys C2 Straight Arm Pull Down C3 Press Ups 12 to to 20 Max 30 to 60 sec C1 Leg Press C2 Leg Ext C3 Calf Raises 12 to to to to 60 sec Back & Chest Sets Reps Rest Shoulders & Arms Sets Reps Rest A1 Deadlift A2 Decline Press 4 to 5 4 to 5 3 to 5 3 to 5 2-3mins A1 Military Press A2 C/G Chins 4 to 5 4 to 5 4 to 6 4 to 6 2-3mins B1 Seated Row B2 High Incline D/B Press 3 to 4 3 to 4 8 to 10 8 to 12 90sec- 2mins B1 Lat Raises B2 Tate Press 3 to 4 3 to 4 8 to 10 6 to 8 90sec- 2mins C1 N/G Pull Down C2 Chest Flys C3 Face Pull 12 to to to to 60 sec C1 Frontal Raise C2 Biceps Curls C3 O/H Triceps Ext C4 Seated Hammer Curls 12 to to to to 60 sec

42 XXX Examples 5 day splits Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Legs Chest & Back Off Shoulders Backs & Chest Off Arms Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Push Legs Off Pull Legs Arms Off

43 XXX Workshop Summary Stimulate not annihilate Lee Haney Focus on muscle contraction Use the right loads for the exercise and is specialized technique Mind muscle connection- Muscle vs Movement Principles Vs Methods Variation of training Try different things for both your athlete and yourself (8x8 training) Play the long game 1 years hard training vs 3 years of medium training

44 XXX Reference Aagaard, P., Andersen, J. L., Dyhre-Poulsen, P., Leffers, A. M., Wagner, A., Magnusson, S. P.,... & Simonsen, E. B. (2001). A mechanism for increased contractile strength of human pennate muscle in response to strength training: changes in muscle architecture. The journal of physiology, 534(2), Bhasin, S., Storer, T. W., Berman, N., Callegari, C., Clevenger, B., Phillips, J.,... & Casaburi, R. (1996). The effects of supraphysiologic doses of testosterone on muscle size and strength in normal men. New England Journal of Medicine, 335(1), 1-7. Bhasin, S., Woodhouse, L., Casaburi, R., Singh, A. B., Mac, R. P., Lee, M.,... & Magliano, L. (2005). Older men are as responsive as young men to the anabolic effects of graded doses of testosterone on the skeletal muscle. The Journal of Clinical Endocrinology & Metabolism, 90(2), Churchward-Venne, T. A., Murphy, C. H., Longland, T. M., & Phillips, S. M. (2013). Role of protein and amino acids in promoting lean mass accretion with resistance exercise and attenuating lean mass loss during energy deficit in humans. Amino Acids, 45(2), Clarkson, P. M., & Hubal, M. J. (2002). Exercise-induced muscle damage in humans. American journal of physical medicine & rehabilitation, 81(11), S52-S69.

45 XXX Reference Haff, G. G., Hobbs, R. T., Haff, E. E., Sands, W. A., Pierce, K. C., & Stone, M. H. (2008). Cluster training: A novel method for introducing training program variation. Strength & Conditioning Journal, 30(1), Tesch, P. A., & Larsson, L. (1982). Muscle hypertrophy in bodybuilders. European journal of applied physiology and occupational physiology, 49(3), Maughan, R. J., Watson, J. S., & Weir, J. (1983). Strength and cross-sectional area of human skeletal muscle. The Journal of physiology, 338, 37. Schoenfeld, B. J. (2013). Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training. Sports medicine, 43(3), Schoenfeld, B. (2016). Science and Development of Muscle Hypertrophy. Human Kinetics. Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L.,... & Just, B. L. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. The Journal of Strength & Conditioning Research, 30(7),

46 XXX Reference Schoenfeld, B. J., Ogborn, D. I., & Krieger, J. W. (2015). Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 45(4), Spineti, J., de Salles, B. F., Rhea, M. R., Lavigne, D., Matta, T., Miranda, F., & Simão, R. (2010). Influence of exercise order on maximum strength and muscle volume in nonlinear periodized resistance training. The Journal of Strength & Conditioning Research, 24(11), Simão, R., Spineti, J., de Salles, B. F., Oliveira, L. F., Matta, T., Miranda, F., Costa, P. B. (2010). Influence of exercise order on maximum strength and muscle thickness in untrained men. J Sports Sci Med, 9(1), 1-7. Wernbom, M., Augustsson, J., & Thomeé, R. (2007). The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports medicine, 37(3), Wilson, J. M., Lowery, R. P., Joy, J. M., Loenneke, J. P., & Naimo, M. A. (2013). Practical blood flow restriction training increases acute determinants of hypertrophy without increasing indices of muscle damage. The Journal of Strength & Conditioning Research, 27(11), Poliquin, C. (2016). How to gain mass- The ultimate guide. Ebook