Chapter 4: Role of Resistance Training Variables in Hypertrophy

what is the SAID principle?

it refers to “specific adaptations to imposed demands”

it states that the way that different stimuli are applied to a muscle influences phenotypic adaptations

what is volume load?

it is the number of sets times the number of reps times the load lifted

what is the relationship between load and the maximum number of repetitions completed?

they have an inverse relationship. when load is high, reps completed are low and when load is low, reps completed are high

what is the relationship between load and the volume of weight lifted per set?

they have an inverse relationship. when load increases, volume per set decreases and when load decreases, volume per set increases

what is the general volume guideline for sets/muscle group/week to maximize hypertrophy?

the general guideline states that volumes between 10 and 20 sets per muscle per week will maximize hypertrophy

what is the interaction between frequency and session volume?

frequency of resistance training can be manipulated to influence the volume needed. for example, a higher frequency of training requires a lower volume per session, and a lower frequency of training requires a higher volume per session

what is the total body workout split?

involves a lower volume and higher frequency per week, with only 1-4 sets per body part per day but training on 3 to 4 days per week

what is the split-body workout split?

involves a higher volume of training per session and a lower frequency, with 6 to 10 sets per body part per day but only 2 days per week of training

what is the double split workout split?

involves the highest volume per session (10 to 20 sets per body part per day) but a frequency of only one day per week

how are skeletal muscle fiber types impacted by load?

different fiber types are impacted more by differing loads. for example, lighter loads impact type I fibers more, and heavier loads impact type II fibers more

what is generally considered the hypertrophy range for load? why?

moderate loads (60 to 85% of 1-RM) are generally considered to be the hypertrophy range because they optimize mechanical load and metabolic stress, as well as impact the full range of muscle fiber types

why are a variety of different exercises necessary to ensure stimulation of the entire muscle?

different types of exercises have different primary effects on the muscle. multi-joint exercises emphasize mechanical tension and single-joint exercises emphasize metabolic stress. additionally, when specific areas of weakness are identified, exercises must be focused on that area

how does the type of muscle action impact the region of muscle growth?

eccentric exercises typically stimulate greater protein synthesis in the muscle as well as greater growth in distal aspects of muscle (increases in sarcomeres in series). concentric exercises typically target the midportion of the muscle belly and increase sarcomeres in parallel

how does the recommended rest period between sets differ for multi-joint and single-joint movements to maximize hypertrophy?

the recommended rest period for single-joint exercises is 60 to 90 seconds, and the recommended rest period for multi-joint exercises is at least 2 minutes

what is the recommendation for repetition duration for hypertrophy?

repetition durations of less than 6 seconds total are optimal for hypertrophy, with 1 to 3 second concentric phases and greater than 2 second eccentric phases being the most effective

what recommendation does the data support in regards to exercise order for hypertrophy?

currently, data shows that beginning with multi-joint exercises and ending with single-joint exercises is the most effective for hypertrophy because volume load is better preserved

how is muscle contribution to various RT movements based on joint angle for given exercises?

based on the joint position in a given movement, different muscles will be activated to achieve the movement. for example, in a biceps curl, the long head will be more active at the beginning of the flexion motion, but the short head will be more active in the later part of the flexion motion

when might it be recommended to utilize a limited ROM in hypertrophy training?

it is helpful when addressing lagging areas of a specific muscle

what is intensity of effort?

the effort exerted during resistance training

how does the intensity of effort recommendation differ between multi-joint and single-joint exercises?

for multi-joint exercises, it is recommended that 1 to 2 repetitions be left in reserve so that volume load is not reduced. for single-joint exercises, training until failure is recommended so that hypertrophy can be maximized