Other articles
Muscle gain: a lot of effort for little gain? (part II)
Are you an addict ?
Treachery in fitness: body composition analysis
Cardio: To be intense or not to be ?
Weight loss revisited
Synemorphose inc.
Copyright (C) 2009 Synemorphose, Inc. All rights reserved.
Disclaimer
Body composition analysis
Resting metabolic rate; unrest the myth!
Resting metabolic rate, the complete story
Food thermogenesis, the complete story
Physical activity, the complete story
Translation coming soon
In the context of hypertrophy training, it is desirable to reach a compromise between the magnitude of the load and the number of fibers recruited. Too much rest will allowed too many fibers to recover and participate in the next muscular contraction. Practically, it is extremely difficult to complete 2 sets of 12 repetitions maximum (of the real maximum repetitions, RM) with a rest time of 60s while retaining the same amplitude and the same velocity. The synergy between the proper load and the partial recovery is critical. For example, for us humans, it is impossible to successfully complete 10 sets of 10 repetitions maximum with an incomplete rest; the body simply does not have the energy and neurophysiological capacities to sustain such an effort. So, those who are able to support this type of volume either commit the error of training with an insufficient load, or took too much rest between sets.
Insufficient strength
To ensure a sufficient mechanical stress on the muscle, it is important to benefit from sufficient strength. Strength is a function of 2 main factors: the muscle surface area (size of the muscle) and the neuromuscular recruitment. When training to increase muscle size, the strength component that is too often a limiting factor is the neuromuscular recruitment. To improve this aspect of strength, it is important to seek to recruit a maximum of muscle fibers at each contraction. Avid readers, you will find the presence of a contradiction with the previous point (more tension on fewer fibers). Yes and no. This implies that the training will be periodized, that is, that it will be composed of cycles (weeks, months) alternating strength training (heavy complete rest >3 min) and hypertrophy training (heavy loads, incomplete rest 60-90s). When training is not sequenced and only one of the qualities (strength or hypertrophy) is worked continuously, the progression shrinks and a plateau is reached. The addition of a sequence of strength training will eventually allow an increase in loads for future trainings in hypertrophy. Specifically, following a phase of strength training (2-3 weeks for example), will increase the weight used to perform the targeted number of repetitions (8-14) with a partial recovery (60-90s) during the next phase of hypertrophy.
Insufficient strength
To ensure a sufficient mechanical stress on the muscle, it is important to benefit from sufficient strength. Strength is a function of 2 main factors: the muscle surface area (size of the muscle) and the neuromuscular recruitment. When training to increase muscle size, the strength component that is too often a limiting factor is the neuromuscular recruitment. To improve this aspect of strength, it is important to seek to recruit a maximum of muscle fibers at each contraction. Avid readers, you will find the presence of a contradiction with the previous point (more tension on fewer fibers). Yes and no. This implies that the training will be periodized, that is, that it will be composed of cycles (weeks, months) alternating strength training (heavy complete rest >3 min) and hypertrophy training (heavy loads, incomplete rest 60-90s). When training is not sequenced and only one of the qualities (strength or hypertrophy) is worked continuously, the progression shrinks and a plateau is reached. The addition of a sequence of strength training will eventually allow an increase in loads for future trainings in hypertrophy. Specifically, following a phase of strength training (2-3 weeks for example), will increase the weight used to perform the targeted number of repetitions (8-14) with a partial recovery (60-90s) during the next phase of hypertrophy.