Transcript The Use of Specialized Training Techniques to Maximize

By:
Matt Fleekop
What promotes muscle growth?
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Mechanical Tension- intensity (amount of load/resistance)
and time and under tension (duration/volume of lifting the
load). This recruits the most motor units, increasing in a
muscle’s cross sectional area which leads to muscle growth.
. Muscle Damage- caused by resistance training causing an
inflammatory response, leading to the productions myokines.
Myokines release a variety of growth factors that regulate
cell proliferation (growth/increase) and differentiation
(separates/isolates).
Metabolic Stress- again caused by resistance training,
mainly through anaerobic glycolysis. ATP is produced and
this ATP releases other metabolites. These metabolites
promote an anabolic effect through hormones. (IGF-1,
testosterone, and GH).
Training Techniques
 Forced
 Drop
Repetitions
Sets
 Supersets
 Heavy
Negatives
Forced Repetitions
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“assisted reps”
The spotter helps the lifter perform additional reps
after failure is reached
Break the “sticking point”
Stimulates motor unit fatigue and metabolic stress
Study shows: significant increases in GH in
exercisers who performed 12 FORCED REPS
over those performing a 12 REP MAX. Forced
Reps help enhance the growth of type I and type II
muscle fibers, leading to muscle hypertrophy.
Forced Repetition Example
Drop Sets
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“descending sets”
Train the muscle until failure with a given load, then immediately
reduce load, and again train until failure.
Spotter is not necessary, lifter has full control of weight being
loaded.
Induces great muscular unit fatigue.
Increased time under tension will enhance metabolic stress and
stimulate anabolism.
Study shows: after assessing a low intensity drop set (50%
1RM) immediately following a high intensity set, studies show a
significant spike in GH. Further studies conclude that the
addition of a drop set to a standard strength training protocol
will result in a significant increase in the muscle’s cross
sectional area as opposed to the strength training program
alone. Increase cross sectional area = hypertrophy.
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Drop Set Example
Supersets
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“paired sets”
2 exercises performed back to back without rest.
The reduced rest between sets increases muscle
fatigue and metabolic stress, which may lead to
hypertrophy.
Usually performed with an agonist and antagonist
muscle.
Study shows: supersets allow for a greater number of
reps in a shorter time, without reducing the intensity of
the training. Increased training density leads to
increased muscle fatigue, which will contribute to
hypertrophy.
Superset Example
Heavy Negatives
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“supramaximal loaded eccentric training”
Perform eccentric contractions with a resistance
greater (105-125%) than your 1RM.
Spotter is necessary to raise the weight in the
concentric phase, while the lifter slowly (2-3 second
tempo) performs eccentric reps.
This type of training again leads to motor unit fatigue,
increasing hypertrophy.
Study shows: greater gains in lean muscle are
associated with ECCENTRIC EXERCISE as opposed
to CONCENTRIC or ISOMETRIC EXERCISE.
Maximal muscle hypertrophy is not attained unless
eccentric actions are performed.
Eccentric actions rapidly increase protein synthesis
and enhance the activity of IGF-1.
Contd…….
Greater muscular damage leading to hypertrophy.
 Recruits a large amount of fast twitch muscle fibers
and inactive motor units. This yields for an increase
in mechanical tension in type II fibers, which leads to
muscular growth.
 Also causes metabolic stress. Lactate gets built up
and anabolic hormone levels begin to rise.
 Heavy Negative Example
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