3. Muscle Fibre type hypertrophy
âȘ The goal should be to maximally recruit the entire motor unit pool
(and therefore all muscle fibres)
4. Muscle Fibre type hypertrophy
âȘ The goal should be to maximally recruit the entire motor unit pool
(and therefore all muscle fibres)
âȘ TUT/total work & training to failure is important forType I
hypertrophy.
5. Muscle Fibre type hypertrophy
âȘ The goal should be to maximally recruit the entire motor unit pool
(and therefore all muscle fibres)
âȘ TUT/total work & training to failure is important forType I
hypertrophy.
âȘ Load & Movement velocity is important forType II hypertrophy.
6. Muscle Fibre type hypertrophy
âȘ The goal should be to maximally recruit the entire motor unit pool
(and therefore all muscle fibres)
âȘ TUT/total work & training to failure is important forType I
hypertrophy.
âȘ Load & Movement velocity is important forType II hypertrophy.
âȘ This is why drop sets to failure may work when lifting at heavy loads,
as it provides the minimal effective dose forType I fibre hypertrophy
as well.
7. Muscle Fibre type hypertrophy
âȘ For training that is to maximize hypertrophy, training should occur
across a wide spectrum of rep ranges to ensure bothType II &Type I
fibres are taxed.
8. Muscle Fibre type hypertrophy
âȘ For training that is to maximize hypertrophy, training should occur
across a wide spectrum of rep ranges to ensure bothType II &Type I
fibres are taxed.
âȘ Higher rep ranges may be better suited to more isolation based
exercises, whereas heavier loads may be better suited to the more
compound lifts.
9. How does Hypertrophy Occur?
âȘ 3 Factors that are massively important at a fibre level for your body
to adaptâŠ
â MechanicalTension
â Muscle Damage
â Metabolic Stress
10. How does Hypertrophy Occur?
âȘ 3 Factors that are massively important at a fibre level for your body
to adaptâŠ
â MechanicalTension
â Muscle Damage
â Metabolic Stress
âȘ All of these things will initiate myogenic signaling pathways such as
mTOR that it seems may be the master regulator for muscular
hypertrophy.
11. How does Hypertrophy Occur?
âȘ 3 Factors that are massively important at a fibre level for your body
to adaptâŠ
â MechanicalTension
â Muscle Damage
â Metabolic Stress
âȘ All of these things will initiate myogenic signaling pathways such as
mTOR that it seems may be the master regulator for muscular
hypertrophy.
âȘ Furthermore you will get increased satellite cell activation and
proliferationâŠ
12. Satellite Cells
âȘ Satellite Cells are stem cells that hover outside of muscle fibres and
when the muscle fibre is damaged â i.e. from weight training - swoop
in to patch up the muscle to build it bigger and better.
13. Satellite Cells
âȘ Satellite Cells are stem cells that hover outside of muscle fibres and
when the muscle fibre is damaged â i.e. from weight training - swoop
in to patch up the muscle to build it bigger and better.
âȘ Muscle is controlled by myonuclei which are like the command
centres for a certain area of muscle.As a muscle fibre grows with
training so does the area that the myonuclei governs over. Until the
point when the muscle fibre gets big enough that the myonuclei
needs help, this is when the satellite cells provide backup and form
new command centres allowing your muscles to continue to grow.
14. Satellite Cells
âȘ Satellite Cells are stem cells that hover outside of muscle fibres and
when the muscle fibre is damaged â i.e. from weight training - swoop
in to patch up the muscle to build it bigger and better.
âȘ Muscle is controlled by myonuclei which are like the command
centres for a certain area of muscle.As a muscle fibre grows with
training so does the area that the myonuclei governs over. Until the
point when the muscle fibre gets big enough that the myonuclei
needs help, this is when the satellite cells provide backup and form
new command centres allowing your muscles to continue to grow.
âȘ Satellite cell activity is usually the difference between our âhard
gainersâ and our âgenetic freaksâ.
20. Factors That Affect Hypertrophy
âȘ Volume
âȘ Muscular Failure
âȘ Intensity (Relative Load)
âȘ Range of Motion
21. Factors That Affect Hypertrophy
âȘ Volume
âȘ Muscular Failure
âȘ Intensity (Relative Load)
âȘ Range of Motion
âȘ Rest Periods
22. Factors That Affect Hypertrophy
âȘ Volume
âȘ Muscular Failure
âȘ Intensity (Relative Load)
âȘ Range of Motion
âȘ Rest Periods
âȘ Rep Speed
23. Factors That Affect Hypertrophy
âȘ Volume
âȘ Muscular Failure
âȘ Intensity (Relative Load)
âȘ Range of Motion
âȘ Rest Periods
âȘ Rep Speed
âȘ Frequency
24. Factors That Affect Hypertrophy
âȘ Volume
âȘ Muscular Failure
âȘ Intensity (Relative Load)
âȘ Range of Motion
âȘ Rest Periods
âȘ Rep Speed
âȘ Frequency
âȘ Muscle Action
25. But Which Variables Matter More?
Rep
Speed
Rest
Periods
Muscle Action
Frequency
Range of Motion
Intensity
Muscular Failure
Volume
26. Volume
âȘ Multiple sets are better than one. âVolume appears to be a more
important variable with respect to skeletal muscle hypertrophyâ
(Loenneke, 2012)
27. Volume
âȘ Multiple sets are better than one. âVolume appears to be a more
important variable with respect to skeletal muscle hypertrophyâ
(Loenneke, 2012)
âȘ Can be achieved by increasing number of sets or by the frequency of
workouts to increase the âweekly volumeâ.This approach especially
seems to work for trained athletes. (McLester, 2000)
28. Volume
âȘ Multiple sets are better than one. âVolume appears to be a more
important variable with respect to skeletal muscle hypertrophyâ
(Loenneke, 2012)
âȘ Can be achieved by increasing number of sets or by the frequency of
workouts to increase the âweekly volumeâ.This approach especially
seems to work for trained athletes. (McLester, 2000)
âȘ More lifts within the workout, increases the training density which in
turn increases volume.
29. Volume
âȘ Multiple sets are better than one. âVolume appears to be a more
important variable with respect to skeletal muscle hypertrophyâ
(Loenneke, 2012)
âȘ Can be achieved by increasing number of sets or by the frequency of
workouts to increase the âweekly volumeâ.This approach especially
seems to work for trained athletes. (McLester, 2000)
âȘ More lifts within the workout, increases the training density which in
turn increases volume.
âȘ There will be a point of diminishing returns.
30. Volume
âȘ Multiple sets are better than one. âVolume appears to be a more
important variable with respect to skeletal muscle hypertrophyâ
(Loenneke, 2012)
âȘ Can be achieved by increasing number of sets or by the frequency of
workouts to increase the âweekly volumeâ.This approach especially
seems to work for trained athletes. (McLester, 2000)
âȘ More lifts within the workout, increases the training density which in
turn increases volume.
âȘ There will be a point of diminishing returns.
âȘ Overtraining is a major issue with continually accumulating more and
more volume.
31. Muscular Failure
âȘ When work matched, training to failure seems to improve muscular
hypertrophy above what not training to failure can do.
32. Muscular Failure
âȘ When work matched, training to failure seems to improve muscular
hypertrophy above what not training to failure can do.
âȘ Overtraining is again an issue with ~7 weeks of continual lifting to
failure being associated with sustained CNS fatigue and overtraining.
(Stone, 1996)
33. Muscular Failure
âȘ When work matched, training to failure seems to improve muscular
hypertrophy above what not training to failure can do.
âȘ Overtraining is again an issue with ~7 weeks of continual lifting to
failure being associated with sustained CNS fatigue and overtraining.
(Stone, 1996)
âȘ Makes programming easier, no matter the load selected you know
youâll get what you want.
34. Muscular Failure
âȘ When work matched, training to failure seems to improve muscular
hypertrophy above what not training to failure can do.
âȘ Overtraining is again an issue with ~7 weeks of continual lifting to
failure being associated with sustained CNS fatigue and overtraining.
(Stone, 1996)
âȘ Makes programming easier, no matter the load selected you know
youâll get what you want.
âȘ Comparable hypertrophy can occur at loads of 30% 1RM compared to
higher load lifting as long as the sets are taken to failure. (Burd, 2010)
38. 2 Factors Not DiscussedâŠ
Genetics
âȘ Picking the Right Parents is
massive!!!
âȘ Unfortunately short of
targeted breeding we canât
do anything to change
this!!
39. 2 Factors Not DiscussedâŠ
Steroids Genetics
âȘ Picking the Right Parents is
massive!!!
âȘ Unfortunately short of
targeted breeding we canât
do anything to change
this!!
40. 2 Factors Not DiscussedâŠ
Steroids Genetics
âȘ Picking the Right Parents is
massive!!!
âȘ Unfortunately short of
targeted breeding we canât
do anything to change
this!!
âȘ Steroids work. Of course
they do: but they arenât an
option either.
âȘ 600mg of weekly
Testosterone enanthate
over 12weeks = ~6kg of
lean mass gain (3-11kg
range) (Bhasin, 1996)
42. Is training the Only Thing?
âȘ Diet & Nutrition play a HUGE role in augmenting the training that
you are doing!!
âȘ Feed the Machine!!!
43. Is training the Only Thing?
âȘ Diet & Nutrition play a HUGE role in augmenting the training that
you are doing!!
âȘ Feed the Machine!!!
âȘ For them to fully realise their gains what they do away from us will be
if not more important.
44. Is training the Only Thing?
âȘ Diet & Nutrition play a HUGE role in augmenting the training that
you are doing!!
âȘ Feed the Machine!!!
âȘ For them to fully realise their gains what they do away from us will be
if not more important.
âȘ RECOMMENDATION â EAT!!!
45. Is training the Only Thing?
âȘ Diet & Nutrition play a HUGE role in augmenting the training that
you are doing!!
âȘ Feed the Machine!!!
âȘ For them to fully realise their gains what they do away from us will be
if not more important.
âȘ RECOMMENDATION â EAT!!!
âȘ Get the protein in!!!
46. How does Hypertrophy Programming Fit in
Our Environment???
âȘ Despite Hypertrophy being importantâŠItâs not the only thing our
guys need:
47. How does Hypertrophy Programming Fit in
Our Environment???
âȘ Despite Hypertrophy being importantâŠItâs not the only thing our
guys need:
âȘ Strength, Power, Conditioning, Mobility, Repeated Sprint Ability etc.
âȘ All of these factors may not be best developed or be compatible with
strictly hypertrophy focused training.
48. How does Hypertrophy Programming Fit in
Our Environment???
âȘ Despite Hypertrophy being importantâŠItâs not the only thing our
guys need:
âȘ Strength, Power, Conditioning, Mobility, Repeated Sprint Ability etc.
âȘ All of these factors may not be best developed or be compatible with
strictly hypertrophy focused training.
Strength-Power +
49. How does Hypertrophy Programming Fit in
Our Environment???
âȘ Despite Hypertrophy being importantâŠItâs not the only thing our
guys need:
âȘ Strength, Power, Conditioning, Mobility, Repeated Sprint Ability etc.
âȘ All of these factors may not be best developed or be compatible with
strictly hypertrophy focused training.
Strength-Power + Hypertrophy +
50. How does Hypertrophy Programming Fit in
Our Environment???
âȘ Despite Hypertrophy being importantâŠItâs not the only thing our
guys need:
âȘ Strength, Power, Conditioning, Mobility, Repeated Sprint Ability etc.
âȘ All of these factors may not be best developed or be compatible with
strictly hypertrophy focused training.
Strength-Power + Hypertrophy + Conditioning =
51. How does Hypertrophy Programming Fit in
Our Environment???
âȘ Despite Hypertrophy being importantâŠItâs not the only thing our
guys need:
âȘ Strength, Power, Conditioning, Mobility, Repeated Sprint Ability etc.
âȘ All of these factors may not be best developed or be compatible with
strictly hypertrophy focused training.
Strength-Power + Hypertrophy + Conditioning = Results
53. So how should it be programmed??
âȘ The answer as always is it depends!!
54. So how should it be programmed??
âȘ The answer as always is it depends!!
âȘ Luckily there are many pathways to Rome, so it is going to be highly
individual and sport/environment/situation specific.
55. So how should it be programmed??
âȘ The answer as always is it depends!!
âȘ Luckily there are many pathways to Rome, so it is going to be highly
individual and sport/environment/situation specific.
âȘ Preseason periods will be massive to increase muscular hypertrophy,
as game volume and competing stimuli will be lower.
56. So how should it be programmed??
âȘ The answer as always is it depends!!
âȘ Luckily there are many pathways to Rome, so it is going to be highly
individual and sport/environment/situation specific.
âȘ Preseason periods will be massive to increase muscular hypertrophy,
as game volume and competing stimuli will be lower.
âȘ Take advantage of periods where game & training volume are
reduced.
57. So how should it be programmed??
âȘ The answer as always is it depends!!
âȘ Luckily there are many pathways to Rome, so it is going to be highly
individual and sport/environment/situation specific.
âȘ Preseason periods will be massive to increase muscular hypertrophy,
as game volume and competing stimuli will be lower.
âȘ Take advantage of periods where game & training volume are
reduced.
âȘ For our environment STR is paramount so any HYP training strategy
that allows for STR development should be prioritized.
58. Take Home PointsâŠ
âȘ Aim to get full motor unit recruitment (BothType II andType I fibres)
by activating as much of the muscle as possible.
59. Take Home PointsâŠ
âȘ Aim to get full motor unit recruitment (BothType II andType I fibres)
by activating as much of the muscle as possible.
âȘ mTOR & Satellite cell activity are the keys to send the signals to tell
your body to grow.
60. Take Home PointsâŠ
âȘ Aim to get full motor unit recruitment (BothType II andType I fibres)
by activating as much of the muscle as possible.
âȘ mTOR & Satellite cell activity are the keys to send the signals to tell
your body to grow.
âȘ Volume, muscular failure & intensity are important if hypertrophy is
the goal.
61. Take Home PointsâŠ
âȘ Aim to get full motor unit recruitment (BothType II andType I fibres)
by activating as much of the muscle as possible.
âȘ mTOR & Satellite cell activity are the keys to send the signals to tell
your body to grow.
âȘ Volume, muscular failure & intensity are important if hypertrophy is
the goal.
âȘ There are many ways to achieve hypertrophy, so a variety of
methods, exercises & loads should be used.
62. Take Home PointsâŠ
âȘ Aim to get full motor unit recruitment (BothType II andType I fibres)
by activating as much of the muscle as possible.
âȘ mTOR & Satellite cell activity are the keys to send the signals to tell
your body to grow.
âȘ Volume, muscular failure & intensity are important if hypertrophy is
the goal.
âȘ There are many ways to achieve hypertrophy, so a variety of
methods, exercises & loads should be used.
âȘ Be cognizant of the other needs of the program â i.e. strength,
conditioning etc. â and how they mesh with hypertrophy training.