Lecture 13 - Hypertrophy

Sarcoplasmic Hypertrophy

• “growth of sarcoplasm and does not directly contribute to the production of muscle force”

• idea: bodybuilders are not as strong but they are larger, so their muscles must be filled w something other than myofibrils

Rationale against sarcoplasmic hypertrophy

• strength is a skill and lifting at very high intensity requires intra and inter muscular coordination that bodybuilders don’t train for, they focus on isolation and lift at lower intensitues

• training w high volume and fatigue will result in hypertrophy of both Type I and II muscle fibers

  • typer I muscle fiber hypertrophy contributes to size and less to strength

• in a study there was no difference between groups for peak force per unit CSA or for peak power per unit volume

ESSENTIALLY NO ONE KNOWS IF SARCOPLASMIC HYPERTROPHY IS REAL OR NOT

Muscle Hypertrophy

• resistance training leads to a combination of sarcoplasmic and myofibrillar hypertrophy

• increases in filament area density leads to greater volumes of actin and myosin (increased number of cross bridges)

• 60-90 seconds of rest (moderate) is the idea compromise between time to regain strength and capacity while remaining in state of metabolic stress

Volume in Hypertrophy

• intensity is key

  • 65% of 1RM needed

  • 65-85% range is best

• high volume = increased time under tension allows you to fatigue more slow twitch fibers

• 6-12 reps is best (better than low 1-5 or high 15+) bc it relies more on anaerobic glycolysis: metabolites invoke a greater hormonal response (testosterone and GH)

• multiple sets (4+)

• fast concentric and slow eccentric

Straight Sets

• one exercise for many sets with rest in between

• best for high intensity activities

Cluster Sets

• predetermined rest and body weight reps in the same set

• best for strength, speed, and power gain

• Squats @80% for 4x(3×2) instead of 4×6

Supersets

• two exercises back to back w little rest

• best for hypertrophy

• Compound set** is when the exercises work the same muscle groups

Multi joint vs single join exercises

Multi/Compound: recruits many muscles at once (squats)

Single/Isolation: useful for focusing on individual muscles and target underdeveloped areas

Unstable surfaces

• only good for exercises and warm ups

Example Shoulder Training Progression

Compound: Presses, Rows

Isolation: Front, Lateral, Rear delt raises

Example Leg Training Progression

Compound: Squats, Leg press

Isolation: Leg extensions, Leg curls, Calf raises

What is hypertrophy best for

• early preparation cycle and general fitness

• strengthening weakness, addressing muscle imbalances, targteing a sport specific need