propho
Well-known member
...
When the boss is away.......(CONTEST)
- Thread starter Vitruvian
- Start date
- Status
...
xjsynx
Member
The main factors contributing to stimulating growth:
Intramuscular Tension: This refers to how hard a muscle must be contracted during the performance of an exercise. As such, it's directly correlated with the amount of force you have to produce.
More force equals great intramuscular tension. A high level of intramuscular tension can influence muscle growth because it leads to a high rate of protein degradation (more tension = faster muscle damage). In that regard, see tension as a punch: the harder you punch someone, the more damage it'll do.
However, the more you put into a punch, the fewer swings you can take at your opponent. It's impossible to effectively throw 60 uppercuts in one round of boxing, but it is possible to throw that many jabs.
It's the same thing with weights: the more tension you produce, the less time you can sustain that tension. So while a high level of tension will cause rapid muscle damage, if it's too high (e.g. 1-3 maximal reps) the time spent causing damage to the muscle might not be long enough to elicit a maximal growth response.
But still, high tension will stimulate muscle growth. It also has another interesting impact: the recruitment of the high-threshold motor units (fast-twitch fibers). The more force (tension) you produce, the more HTMUs you'll recruit.
Intramuscular Tension: This refers to how hard a muscle must be contracted during the performance of an exercise. As such, it's directly correlated with the amount of force you have to produce.
More force equals great intramuscular tension. A high level of intramuscular tension can influence muscle growth because it leads to a high rate of protein degradation (more tension = faster muscle damage). In that regard, see tension as a punch: the harder you punch someone, the more damage it'll do.
However, the more you put into a punch, the fewer swings you can take at your opponent. It's impossible to effectively throw 60 uppercuts in one round of boxing, but it is possible to throw that many jabs.
It's the same thing with weights: the more tension you produce, the less time you can sustain that tension. So while a high level of tension will cause rapid muscle damage, if it's too high (e.g. 1-3 maximal reps) the time spent causing damage to the muscle might not be long enough to elicit a maximal growth response.
But still, high tension will stimulate muscle growth. It also has another interesting impact: the recruitment of the high-threshold motor units (fast-twitch fibers). The more force (tension) you produce, the more HTMUs you'll recruit.
xjsynx
Member
The main factors contributing to stimulating growth:
2) Time Under Tension: If a high intramuscular tension represents an uppercut, a long time under tension is kinda' like hitting your opponent 60-80 times in a round. The more often you hit your adversary, the more potential damage you can cause.
If a set lasts longer, the time spent causing muscle damage is more important and thus can lead to more growth stimulation. The problem is that there's an inverse relationship between the magnitude of the tension and the time that it can be sustained: if you shoot for a very long set, you won't be able to do the set under a lot of tension.
So while you might spend a lot of seconds working at causing muscle damage, you're actually not causing a lot of damage per second. You can *****-slap an opponent a thousand times, but it won't knock him out! Just like with tension — increasing the time under tension of a set will lead to more growth stimulation, but only if the tension level stays relatively high.
2) Time Under Tension: If a high intramuscular tension represents an uppercut, a long time under tension is kinda' like hitting your opponent 60-80 times in a round. The more often you hit your adversary, the more potential damage you can cause.
If a set lasts longer, the time spent causing muscle damage is more important and thus can lead to more growth stimulation. The problem is that there's an inverse relationship between the magnitude of the tension and the time that it can be sustained: if you shoot for a very long set, you won't be able to do the set under a lot of tension.
So while you might spend a lot of seconds working at causing muscle damage, you're actually not causing a lot of damage per second. You can *****-slap an opponent a thousand times, but it won't knock him out! Just like with tension — increasing the time under tension of a set will lead to more growth stimulation, but only if the tension level stays relatively high.
whatastud08
Active member
I think a little "herbal" supplement is required to figure the scramble out.
xjsynx
Member
The main factors contributing to stimulating growth:
3) Blood Vessel Occlusion, Metabolite Accumulation, Hormonal Output: You might have heard of "kaatsu" or tourniquet training. It's a training method that relies on lifting light weights (20-30% of your maximum for 15-30 reps) while wearing a special cuff that's tightened up around the proximal end of a limb to restrict blood flow to the muscle.
Studies have shown that despite the light weights being used, the muscle growth response is as big as lifting heavy weights (80% and more). The reason is the blood occlusion, which has been shown to create a deprived oxygen state (since blood flow to the muscle is limited, so is oxygen transport). This leads to an accumulation of lactate which increases the production of both hGH (growth hormone) and IGF-1 (Takareda et al. 2000).
The lack of oxygen (hypoxic state) and increase in acidity has also been shown to increase the recruitment of fast-twitch muscle fibers (Shinohara and Moritani, 1992). In fact, oxygen restriction to the muscle increases fast-twitch recruitment, firing rate, and spike amplitude (Yasuda, 2005).
Finally, exercise with restricted oxygen/blood entry in the trained muscle also leads to the production of Reactive Oxygen Species (ROS), which increase muscle satellite cell activation and proliferation (two key phenomenon involved in the muscle growth process).
The good news is that you don't have to use kaatsu training (which can be risky) to create this oxygen/blood flow restriction to the muscle. Sustained muscle tension (as in never allowing a muscle to relax during a set) can make muscle hypoxic even without external occlusion (Bonde-Peteron et al. 1975, Mitchell et al. 1980).
A recent study compared several training protocols' effects on oxygen levels during the execution of an exercise. With kaatsu training, oxygen levels were at around 22% of the rested/normal state, compared to 32-35% for normal, heavy training — a difference that can explain the efficacy of kaatsu training.
However, they also found that performing sets without blocking blood flow, but using a 303 tempo and never allowing the muscles to relax during the set (always flexing as hard as possible during every inch of every rep) with 50-60% of the maximum performed to failure, led to oxygen levels of 23-24%. Lactate, hGH, and IGF-1 levels were also the same as with kaatsu training.
The moral of the story is that constant tension exercises can build size and strength despite using relatively light weights and even if muscle damage is fairly low. However, if the muscle is allowed to relax during the set, oxygen and blood will flow into the muscle and you won't reach optimal benefits.
3) Blood Vessel Occlusion, Metabolite Accumulation, Hormonal Output: You might have heard of "kaatsu" or tourniquet training. It's a training method that relies on lifting light weights (20-30% of your maximum for 15-30 reps) while wearing a special cuff that's tightened up around the proximal end of a limb to restrict blood flow to the muscle.
Studies have shown that despite the light weights being used, the muscle growth response is as big as lifting heavy weights (80% and more). The reason is the blood occlusion, which has been shown to create a deprived oxygen state (since blood flow to the muscle is limited, so is oxygen transport). This leads to an accumulation of lactate which increases the production of both hGH (growth hormone) and IGF-1 (Takareda et al. 2000).
The lack of oxygen (hypoxic state) and increase in acidity has also been shown to increase the recruitment of fast-twitch muscle fibers (Shinohara and Moritani, 1992). In fact, oxygen restriction to the muscle increases fast-twitch recruitment, firing rate, and spike amplitude (Yasuda, 2005).
Finally, exercise with restricted oxygen/blood entry in the trained muscle also leads to the production of Reactive Oxygen Species (ROS), which increase muscle satellite cell activation and proliferation (two key phenomenon involved in the muscle growth process).
The good news is that you don't have to use kaatsu training (which can be risky) to create this oxygen/blood flow restriction to the muscle. Sustained muscle tension (as in never allowing a muscle to relax during a set) can make muscle hypoxic even without external occlusion (Bonde-Peteron et al. 1975, Mitchell et al. 1980).
A recent study compared several training protocols' effects on oxygen levels during the execution of an exercise. With kaatsu training, oxygen levels were at around 22% of the rested/normal state, compared to 32-35% for normal, heavy training — a difference that can explain the efficacy of kaatsu training.
However, they also found that performing sets without blocking blood flow, but using a 303 tempo and never allowing the muscles to relax during the set (always flexing as hard as possible during every inch of every rep) with 50-60% of the maximum performed to failure, led to oxygen levels of 23-24%. Lactate, hGH, and IGF-1 levels were also the same as with kaatsu training.
The moral of the story is that constant tension exercises can build size and strength despite using relatively light weights and even if muscle damage is fairly low. However, if the muscle is allowed to relax during the set, oxygen and blood will flow into the muscle and you won't reach optimal benefits.
xjsynx
Member
The main factors contributing to stimulating growth:
So, we could say that muscle growth can be stimulated by:
1. Heavy lifting (4-6 reps), which promotes a high rate of mechanical damage/protein degradation.
2. Relatively high reps (up to 12-15 for the upper body and 15-20 for the lower body), which promote a high mechanical degradation due to the combination of moderate time under tension and intramuscular tension magnitude.
3. Constant tension sets. To do these properly, you must flex the target muscle hard during every inch of every rep. You can never allow the muscle to relax. This means no rest between reps either. This method is best kept for isolation exercises.
You could take advantage of all three methods by designing your program according to this template:
Exercise 1: Heavy lift (4-6 reps) using a basic, multi-joint exercise
Exercise 2: Moderate rep movement (8-10) using another multi-joint exercise
Exercise 3: High rep movement (12-15) using a secondary exercise
Exercise 4: Constant tension movement (303 tempo, 50-60% of maximum, 8-12 reps) using an isolation exercise
A chest workout might look something like this:
A. Decline bench press
4-5 x 4-6 reps
90-120 seconds of rest
B. Incline dumbbell press
3 x 8-10 reps
75 seconds of rest
C. Cable crossover or lying crossover
3 x 12-15 reps
60 seconds of rest
D. Squeeze press (pressing the dumbbells together as you simultaneously lift them)
3 x 8-12 using a 303 tempo
45 seconds of rest
So, we could say that muscle growth can be stimulated by:
1. Heavy lifting (4-6 reps), which promotes a high rate of mechanical damage/protein degradation.
2. Relatively high reps (up to 12-15 for the upper body and 15-20 for the lower body), which promote a high mechanical degradation due to the combination of moderate time under tension and intramuscular tension magnitude.
3. Constant tension sets. To do these properly, you must flex the target muscle hard during every inch of every rep. You can never allow the muscle to relax. This means no rest between reps either. This method is best kept for isolation exercises.
You could take advantage of all three methods by designing your program according to this template:
Exercise 1: Heavy lift (4-6 reps) using a basic, multi-joint exercise
Exercise 2: Moderate rep movement (8-10) using another multi-joint exercise
Exercise 3: High rep movement (12-15) using a secondary exercise
Exercise 4: Constant tension movement (303 tempo, 50-60% of maximum, 8-12 reps) using an isolation exercise
A chest workout might look something like this:
A. Decline bench press
4-5 x 4-6 reps
90-120 seconds of rest
B. Incline dumbbell press
3 x 8-10 reps
75 seconds of rest
C. Cable crossover or lying crossover
3 x 12-15 reps
60 seconds of rest
D. Squeeze press (pressing the dumbbells together as you simultaneously lift them)
3 x 8-12 using a 303 tempo
45 seconds of rest
xjsynx
Member
The main factors contributing to stimulating growth:
Conclusion
It's clear that muscle is stubborn; that it often resists our best efforts to prod it into growth, but perseverance, a little smarts, and varying strategies will win the battle and the war.
Conclusion
It's clear that muscle is stubborn; that it often resists our best efforts to prod it into growth, but perseverance, a little smarts, and varying strategies will win the battle and the war.
Stimulate More Muscle Growth
by Christian Thibaudeau
by Christian Thibaudeau
xjsynx
Member
Sounds like the back door to me...
EasyEJL
Never enough
well, it can't be "right" because of the ?!
So some letters/characters have to be dropped or changed
bitterplacebo
Well-known member
blood flow occlusion
yes
yes
joecski
Board Supporter
Good to see you back Easy.
Some times you see ?! Following a stupid question like this:
Can a man walk on the air?! Can a dog really talk?!
To sensationalize the whole deal.
That's the angle I was fishing on anyway...
Did you hear about your prize yet????
xjsynx
Member
More on Dsade:
Home > D > DSA > Dsade >
Meet Dsade @ American Singles
Headline: Curious
Username: Dsade
Gender: Male Seeking Female
From: Arlington, Virginia
About Me: I like playing the guitar,meeting beatiful,fun,daring,women. Ofcourse I workout so if you like skinny guys I am not IT.I like to take advantage of opportunity when it comes.I have a Masters Degree in Exercise Science. If you wanna know more me.
Home > D > DSA > Dsade >
Meet Dsade @ American Singles
Headline: Curious
Username: Dsade
Gender: Male Seeking Female
From: Arlington, Virginia
About Me: I like playing the guitar,meeting beatiful,fun,daring,women. Ofcourse I workout so if you like skinny guys I am not IT.I like to take advantage of opportunity when it comes.I have a Masters Degree in Exercise Science. If you wanna know more me.
bitterplacebo
Well-known member
"beatiful"
xjsynx
Member
freaking dsade. Someone hook the brotha up....
joecski
Board Supporter
...
EasyEJL
Never enough
no info yet, i'm patient tho
Well, even just given the # of characters without a blank space, there has to be characters lost, or replacement of special characters as well. i'm pretty certain its characters lost
xjsynx
Member
What ladies wouldn't want dsade?
joecski
Board Supporter
no info yet, i'm patient tho
Well, even just given the # of characters without a blank space, there has to be characters lost, or replacement of special characters as well. i'm pretty certain its characters lost
I just think he didn't space the words except for punctuation.
xjsynx
Member
What are you trying to say?
joecski
Board Supporter
Last time I drove down 95 Arlington was still in Virginia. Hey, maybe they moved it...
EasyEJL
Never enough
but there is the one space, so that blows that theory i'd say
xjsynx
Member
That is where Dsade is from. Arlington, VA
xjsynx
Member
Would you guys like to get a room?
WheyGood
Member
xjsynx
Member
And?
propho
Well-known member
whatever.. your post will come right after this one..
xjsynx
Member
must be the age????:fart:
xjsynx
Member
Liar
xjsynx
Member
Well jsut be glad it isn't the body of a 90 year old :bb3:
Thrall
Member
This is almost EXACTLY what Dr. Frederick Hatfield says in his book BODYBUILDING: A Scientific Approach. That book has been out since 1984, the year I was born. This advice helped me gain about 20-30 lbs. of muscle in 3 years. Very good post!
joecski
Board Supporter
Yeah, but if he left a space, then why the need to drop spaces with characters - he already spaced. I'm starting to think it is a phonetic play, and you take a break at the space.
But I can't figure that out either, too many vowels.
bitterplacebo
Well-known member
I think that's all right now.
- Status