Hypertrophy
Training: What you didn’t know
By
Andrew Richardson
I
will explain what hypertrophy training is, why it is used, its physiological
adaptation, the two variations of hypertrophy training and if you should do
both.
What
is “Hypertrophy Training”?
Is the building (enlargement) of muscle, particularly
skeletal muscle. It can be divided into two forms of hypertrophy; Sarcoplasmic
and Myofibril hypertrophy.
Why
is it used? Hypertrophy training is used to build size
(sarcoplasmic hypertrophy), this increases the area of the muscle which in turn
increases strength, force, power etc. Then doing myofibril hypertrophy this
will increase the speed and strength of muscle contractions. Both are necessary
to help improve one’s performance.
What
is Sarcoplasmic Hypertrophy (Bodybuilding)?
Sarcoplasmic hypertrophy is an increase in the volume of the
non-contractile muscle cell fluid, sarcoplasm. This fluid accounts for 25-30%
of the muscle’s size. Although the cross sectional area of the muscle
increases, the density of muscle fiber’s per unit area decreases, and there is
no increase in muscular strength (1). This type of hypertrophy is mainly a
result of high rep, “bodybuilder-type” training (2). The sarcoplasm of
a muscle fiber is
comparable to the cytoplasm of
other cells, but it houses unusually large amounts of glycosomes (granules of stored glycogen) and
significant amounts of myoglobin,
an oxygen binding
protein. The calcium concentration in sarcoplasma is also a special element of
the muscular fiber by means of which the contractions take place and regulate.
It contains mostly myofibrils (which are composed of sarcomeres), but its contents are otherwise comparable to
those of the cytoplasm of other cells. It has a Golgi apparatus, near the nucleus, mitochondria just on the inside of the cytoplasmic
membrane or sarcolemma, as well as a smooth
endoplasmic reticulum organized
in an extensive network.
Sarcolpasm
What
is Myofibril Hypertrophy (Sport Specific)?
Myofibrillar hypertrophy, on the other hand, is an enlargement of
the muscle fiber as it gains more myofibrils, which contract and
generate tension in the muscle. With this type of
hypertrophy, the area density of myofibrils increases and there is a
significantly greater ability to exert muscular strength (1). This type of hypertrophy
is best accomplished by training with heavy weights for low reps (2). A myofibril (also
known as a muscle fibril)
is a basic rod-like unit of a muscle (3). Muscles are composed of tubular cells called myocytes, also
known as muscle fibers, and these cells in turn contain many chains of myofibrils. They are created during
embryo development in a process known as myogenesis.
Myofibrils are composed of long proteins such
as actin, myosin,
and titin, and other proteins that hold them together. These
proteins are organized into thin filaments and thick filaments, which repeat
along the length of the myofibril in sections called sarcomeres. Muscles contract by sliding the thin (actin) and
thick (myosin) filaments along each other.
Myofibril
1- Axon (1)
2- Neuromuscular
Junction (2)
3- Muscle fibre (3)
- - Myofibril (4)
Guidelines
for Hypertrophy training
Laws of Hypertrophy Training (direct adaption by Brad
Schoenfeld from his book “ The
Mechanisms of Muscle Hypertrophy building and their Application to Resistance
Training”). These laws where put on video by Omar, his video is linked in the references.
1/ Contractile
(Myofibril) V Sarcoplasmic Hypertrophy
As I have mentioned earlier in this article one is the
more bodybuilding style of training (sarcoplasmic) the latter used to develop faster
and stronger contractile forces (sport specific, myofibril hypertrophy). Think
of it as the contractile (heavy lifting such as powerlifting) reps 1-6, the
intensity is a lot higher. The sarcoplasmic as German volume style training, intensity
is lower but at a higher volume more sets and reps, shorter rest periods. Both
are interdependent to each other, as one improves so too the other e.g. I get
stronger my muscle mass will increase in some way and vice versa.
It should be said tho it is easier to put on size rather
than strength. That’s why you see these great big bodybuilders but are a lot weaker
than powerlifters and Olympic weightlifters.
2/
Minimum Threshold to build Muscle
You must do the minimum threshold amount of work to build
muscle. Muscle growth occurs through mechanical tension, muscle damage and
metabolic stress. In plain English, in every workout we are trying to induce a
training response to gain an adaptation to make us better. That may be to lift
more weight, increase muscle mass or to bet better at tolerating lactic acid.
This is where the principle of progressive overload comes
in. You are trying to beat your previous best and by doing so this means your
body has adapted and a new baseline has been set. To beat this baseline you
must train at a slightly higher intensity, frequency (more reps, more weight)
and volume to achieve this as it will be harder than the previous one. Dave
Tate from Elite FTS puts it perfectly below;
3/
Optimum rest 0-90 seconds
Slightly “grey” area but the general rule of thumb is 1-2
minutes for pure hypertrophy training. For strength training 2-5 minutes or as
long as you need.
4/
Emphasise the Eccentric portion
Training the negative portion of the lift. When the same
force is exerted during the concentric phase of the lift as in the eccentric
phase, fewer muscle fibres are activated as the muscle is lengthened. In other
words:
“It is easier to fight gravity than go against it”,
because of the , eccentric contractions allow greater overall force production
in addition to less fibre recruitment, which means the fibres are stressed
more. We can control the weight down more on the eccentric phase of the lift
than on the concentric. Eccentric training shouldn’t be done too much as it encourages
a lot of muscle fiber tears increase DOMS (delayed onset muscle soreness).
5/ Periodization
(Waved, Linear, Blocked, Auto-Regulation)
Planning your training in advance so your body’s own
capacity can meet the demand’s it is placed upon it without overtraining or
injury. Fail to plan is planning to fail is never truer in training programmes.
If you don’t have a plan or a basic template you will stall and not hit goals
such as new PB’s on the bench press or make a certain weight or lower the body
fat percentage.
When periodising your training it doesn’t have to be the
next gen style it can very basic such as adding 2.5-5kg per week or 2.5-5% per
week of your 1RM. Auto regulation (listening to your body) is a great way to
train, simply if you felt great train harder of not lighten the load don’t do
as much. Using the RPE (Rate of Perceived Exertion Scale) is another handy tool
to reflect on training and how you felt during workouts (1 meaning easy and 10
at my max I will die if this continues).
6/
Compound to build Mass
Compound lifts are the simplest yet most effective way to
packing on size and strength as they incorporate the most muscles over a
greater range of motion. Basic compound movements include; squats, bench press,
pull-ups, barbell rows, deadlifts, dips, cleans and snatches etc. Compound
movements are a recurring theme in all programmes if it is for hypertrophy or
strength or even endurance, squats and deadlifts are always present. 2 great
exercises which utilise a lot of the body’s muscles.
7/
Use Isolation training
Not all muscles will be worked extensively doing compound
movements. They need to be worked in isolation such as the biceps and rotator
cuff muscles. Working muscles in isolation, focuses more on the muscle, but
breaks down more fibres and also helps to reduce injury. By doing too much
compound lifts you can hide weak points that’s why doing isolation work will
address these weaknesses. From a bodybuilding stance isolation work is
necessary to bring a muscle out to its fullness.
8/
Training to failure periodically
Science says we should train to failure infrequently.
Only done a couple of times per workout as doing too much will keep the body in
a state of overreaching it will be very taxing on the CNS, you will be very
fatigued. Smolov Jnr for squats is a overreaching programme and if I was too
keep running it for 52 weeks I would either have no joints or torn muscles
likely both.
The higher your frequency of training is the less training
to failure should be done.
9/
Loads 65-85% for muscle hypertrophy
To induce muscle hypertrophy 65-85% of your 1RM is
enough.
10/
Train the muscle 1-2 times a week
This can depend on the age, injuries, sleep and diet of
the individual but if all are good (and minimal referring to injuries) then 1-2
times a week. Some muscles need more stimulus than others such as the leg and
back muscles. It does depend on the nature of your training split and programme.
If you are training a muscle group twice a week ensure
they are 48 hours apart as a minimum.
To finish with as people will ask so what is the best
programme to build muscle. There isn’t any. It is what works best for you.
Journal References
- Siff, Mel C. and Yuri V.
Verkhoshansky. Supertraining. Colorado: Denver, 1999.
- Tsatsouline, Pavel. Power
to the People. Dragon Door Publications, Inc., 2000.
- McCracken, Thomas (1999). New Atlas of Human Anatomy. China: Metro Books. pp. 1–120
Websites/Videos
Andrew Richardson, Founder of Strength is Never a Weakness Blog
I have a BSc (Hons) in Applied Sport Science and a Merit in my MSc in Sport and Exercise Science and I passed my PGCE at Teesside University.
Now I will be commencing my PhD into "Investigating Sedentary Lifestyles of the Tees Valley" this October 2019.
I am employed by Teesside University Sport and WellBeing Department as a PT/Fitness Instructor.
My long term goal is to become a Sport Science and/or Sport and Exercise Lecturer. I am also keen to contribute to academia via continued research in a quest for new knowledge.
My most recent publications:
My passion is for Sport Science which has led to additional interests incorporating Sports Psychology, Body Dysmorphia, AAS, Doping and Strength and Conditioning.
Within these respective fields, I have a passion for Strength Training, Fitness Testing, Periodisation and Tapering.
I write for numerous websites across the UK and Ireland including my own blog Strength is Never a Weakness.
I had my own business for providing training plans for teams and athletes.
I was one of the Irish National Coaches for Powerlifting, and have attained two 3rd places at the first World University Championships,
in Belarus in July 2016.Feel free to email me or call me as I am always looking for the next challenge.
Contact details below;
Facebook: Andrew Richardson (search for)
Facebook Page: @StrengthisNeveraWeakness
Twitter: @arichie17
Instagram: @arichiepowerlifting
Snapchat: @andypowerlifter
Email: a.s.richardson@tees.ac.uk
Linkedin: https://www.linkedin.com/in/andrew-richardson-b0039278
Research Gate: https://www.researchgate.net/profile/Andrew_Richardson7
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