Acute Training Variable Manipulation for Maximal Muscle Growth

Document Sample
Acute Training Variable Manipulation for Maximal Muscle Growth Powered By Docstoc
					               Acute Training Variable Manipulation for Maximal Muscle Growth

                        Part II Repetition Speed and Contraction Type

                            By Jacob Malachi Wilson, M.S., C.S.C.S.

                                        jmw06x@fsu.edu

Introduction

       In part I of this series (June’s issue of Natural Muscle) we discussed the theory that

muscle growth is a factor of signaling events which occur from growth factors within the muscle

such as IGF-1 and surrounding the muscle, such as increases in growth hormone and testosterone

following exercise. The goal of this series is to analyze how we can manipulate variables such as

exercise intensity, and volume to maximize both the hormone and intramuscular growth factor

response. In brief we discussed that muscle growth was greatest in a range of 6-12 repetitions or

70-85 % maximal intensity. The main reason was that lifting in this repetition range relies on

energy systems which produce large amounts of lactic acid (responsible for the burning sensation

you get while training). Lactic acid is important as it has been shown to stimulate growth

hormone and testosterone. We also discussed that shorter rest periods (e.g. 30-60 seconds vs. 2-

5 minutes) resulted in larger hormone responses compared to long rest periods. Today we will

discuss how you can manipulate the speed of contraction of a given lift as well as the type of

contraction within a given lift. Again our main focus will be muscle tissue growth.


Repetition Speed


       Literally every month a new article comes out regarding super slow training. In fact at

my old gym there was this one guy who worked out with small weights each week, and

performed 1 long, slow repetition per set. Was it just an isolated incident that this guy was not

growing in the gym, or is there evidence to support my observation of the ineffectiveness of this
training style? As a background, there are generally two ways an individual can perform a slow

repetition. The first is non-intentional and usually occurs near the end of the set as the muscles

begin to fail and can no longer generate the same force output. For example one study found that

during a 5 repetition maximum set of bench presses during the up / press phase the average speed

was 1.2 seconds, while the last two reps were 2.5 and 3.3 seconds1. This is a natural part of

lifting.


           The second way is to intentionally slow the repetition speed. This is a problem because

force is equal to mass Xs velocity (speed with direction). Thus if you lower velocity, you lower

force output, which means you will not need to recruit as many muscle fibers2. One study found

that super slow lifting (10 s concentric and 5 s eccentric), compared to a faster speed (2 s

concentric, and 4 s eccentric) not only lowered force output during the exercise session, but also

resulted in lower strength gains following 10 weeks of exercise2 Overall both moderate (1 to 2

seconds for concentric and eccentric), and fast (1 second each) velocities compared to slow

velocities (> 5 seconds) have increased total work/volume done in a given workout3, enhanced

strength4, and most importantly resulted in greater muscular remodeling and hypertrophy

(growth) 5, 6


           To many this may come as a surprise – for decades so called “experts” have preached the

importance of performing slow, succinct reps to achieve maximal strength and hypertrophy

gains. But once again, this is where I, as a scientist take the opportunity to step in, and separate

fantasy from reality.


           There are several rationales to explain these results. First, as discussed, from a

biomechanics point of view you will exert greater force (mass X velocity), and perform more
work (force X distance), which will also result in a greater hormonal response. Second, from a

neurological perspective high speed repetitions have been shown to selectively recruit fast twitch

muscle fibers, which are largely responsible for muscle size and strength. Additional

advantageous neural adaptations to high velocity movements may also be expected, such as the

ability to recruit and therefore stimulate more muscle fibers during any given training session. A

third possible mechanism is actually related to muscle damage. Skeletal muscle is composed of a

cytoskeleton which holds the tissues together (non-contractile components), as well as contractile

tissue (actin and myosin). What is important to understand is that muscle fibers are most

susceptible to damage in the non-contractile elements. Now, the greater time you have to

contract, the greater the opportunity for tension to be built up in the contractile component of

muscle; consequently, distributing the resistance across contractile tissues, thereby alleviating the

non-contractile elements. However, with higher velocity contractions damage is higher for the

reason that the contractile elements of muscle do not have time to build up maximal force and so

the non contractile components of muscle have to bear a greater load resulting in more muscle

damage and a greater local growth factor response (e.g. greater local IGF production).


Table 1.0 Take home messages for repetition speed.


    Super slow training hinders force output, muscle fiber recruitment and ultimately
     strength and muscle gains
    It appears that strength and hypertrophy are optimized at moderate (1-2 seconds
     each for concentric and eccentric) and fast (1 second each) speeds
    For power the individual should attempt to explode on each repetition with as much
     acceleration as possible.



Muscle Action
When we lift weights our muscles contract in three different ways. These include concentric,

eccentric, and isometric contractions.




Figure 1A. A concentric contraction occurs during the up phase of a lift. During this
process the muscle shortens.




                            Eccentric Contraction



Figure 1B. During an eccentric contraction the individuals lowers the weight, and in the process
lengthens the muscle




                                         No Movement

                                    Isometric Contraction
Figure 1C. In an isometric contraction the individuals holds the weight in one place, contracts,
but does not move the muscle. For example squeezing at the top portion of a biceps curl.
       The following paragraphs will analyze the effects of each contraction in terms of muscle

growth, strength, and power.


Concentric vs. Eccentric contractions


       Concentric contractions occur when you shorten a muscle such as during the up phase on

a squat, while eccentric actions occur on the lowering phase of a movement when the muscle is

lengthening such as during the lowering phase of a biceps curl. Studies are very clear, eccentric

contractions produce more strength and muscle growth than concentric contractions 1. Eccentric

contractions basically change the local environment to favor muscle growth over concentric

contractions. For example, studies show that eccentric contractions produce more IGF-1 within

muscle1, raise protein synthesis to a greater extent2, lower protein degradation3, and increase the

machinery (ribosomal proteins) responsible for protein synthesis to a greater extent than

concentric contractions3. Further bodybuilding is dependent on actually remodeling muscle

tissue (e.g. making it more dense and giving it a greater ability to generate force), and evidence

suggests that eccentric contractions actually trigger the remodeling process, possibly due to their

greater ability to induce muscle fiber damage4, 5 However, most exercise programs include both

lowering and shortening contractions, and so eccentric contractions are generally emphasized as

much as concentric contractions. The data presented in this article however provides support for

the use of incorporating forced negatives following a set as a means to increase muscle growth.

It also demonstrates why people who fling weights around using momentum, and who allow

gravity to take the weight down instead of resisting the weight generally experience poor gains in

muscle size and strength.
Isometric contractions


       Isometric actions occur when an individual contracts without actually shortening the

muscle. Gripping a weight and flexing in a muscle in a stationary position are examples of

isometrics. Isometric contractions by themselves do very little for muscle growth, and generally

only cause increases in strength or power at the angle used6. However isometric contractions are

effective at occluding blood flow. Recently my colleagues Layne Nortan, Gabriel Wilson and I

wrote an article for Ironman Magazine on blood flow occlusion, in which you wrap a muscle

group with a compression band in order to shut down blood flow to the muscle.




                                                           Lactic
                                                           Acid


                                               Blood Vessel
                                               Compression
            Vein




                                                    Vein




  A. Rest                                  B. Isometric Contraction

Figure 2.0 Effects of isometric contraction on blood vessel compression.


       Lowered blood flow decreases oxygen in the muscle, crippling its ability to clear lactic

acid (a byproduct of muscle contraction). As stated lactic acid is a powerful stimulator of growth

hormone7, and therefore studies using blood occlusion demonstrate large increases in both

growth hormone, and muscle growth 8-11. Isometrics completely occlude blood flow at around
65 % of maximal contraction (moderately hard contraction)12. This is because the increased

girth of the muscle acts to compress the vascular network.


 Set 1 Biceps Curls            Set 2 Biceps Curls        Set 3 Biceps Curls



                 Flex Without Rest          Flex Without Rest


Figure 3.0 Example of an isometric, hypertrophy oriented protocol.


        Thus, following an intense exercise set, instead of allowing muscles to relax, a

bodybuilder might flex and hold the muscles they trained, preventing lactic acid from being

cleared, and raising the growth hormone response. For example, standing barbell curls

supersetted with static flexing of the arms, followed immediately without rest by another set of

barbell curls.


Table 2.0 Take Home Messages for Muscle Action’s and Velocities Effects on Hypertrophy,
Strength, and Power.

     Generally a combination of both concentric and eccentric contractions, as in a normal upward
      and downward lift is recommended. However, because eccentric contractions appear to
      promote greater muscle growth, protein synthesis, and skeletal muscle remodeling it is
      recommended that eccentric only training be incorporated into an individual’s routine. This
      can be used at the end of a set, or as an eccentric only set using greater than average loads.
     Isometric contractions should not be used to increase overall strength or muscle size by
      themselves. However, if you flex (a form of isometric contraction) between normal weight
      lifting sets you will occlude blood flow to the target muscle, thereby lowering the oxygen
      availability in that muscle and trapping lactic acid in the area. Increased acidity is a powerful
      stimulator of protein synthesis and hormones and thus can serve as an effective stimulus for
      muscle growth.



Conclusions
My philosophy on bodybuilding is that we have to maximize each and every workout in the gym.

Clearly this begins with an understanding of each component of a single repetition, be it the

concentric, eccentric, isometric phase, or even the speed of the lift. With the knowledge in this

article I have no doubt you will get closer to your goals of becoming absolute monsters in the

gym. Finally I would like to give a shout out to my close friend Dave Bogan. Dave trains here

at Tallahassee University Gold’s gym and is one of the sickest, most shredded and symmetrical

natural bodybuilders I know. No question about it the man is set to do damage in this year’s

light heavy weight division in Muscle Mania!


Yours in Sport


Jacob Wilson


About Author


Jcob Wilson is a skeletal muscle physiologist and certified strength and conditioning
specialist (CSCS) with degrees in sports nutrition (B.S. Hons), exercise physiology and
sports psychology/motor learning (M.S). Jacob is in the final year towards obtaining his
PhD. In muscle physiology and conducts research in the Florida State University Skeletal
Muscle Physiology Laboratory. He has written over 300 articles on topics related to muscle
growth and fat loss, and has published in numerous scientific / peer reviewed journals in
diverse areas of biochemistry, nutrition and metabolism, physiology, strength and
conditioning and sports nutrition. Jacob has also spoken and presented his research
regionally, nationally, and internationally and is president and co-founder of
abcbodybuilding.com

                                            References



1.     Bamman MM, Shipp JR, Jiang J, et al. Mechanical load increases muscle IGF-I and androgen
       receptor mRNA concentrations in humans. Am J Physiol Endocrinol Metab. Mar
       2001;280(3):E383-390.
2.     Moore DR, Phillips SM, Babraj JA, Smith K, Rennie MJ. Myofibrillar and collagen protein
       synthesis in human skeletal muscle in young men after maximal shortening and lengthening
       contractions. Am J Physiol Endocrinol Metab. Jun 2005;288(6):E1153-1159.
3.     Kostek MC, Chen YW, Cuthbertson DJ, et al. Gene expression responses over 24 h to lengthening
       and shortening contractions in human muscle: major changes in CSRP3, MUSTN1, SIX1, and
       FBXO32. Physiol Genomics. Sep 19 2007;31(1):42-52.
4.    Shepstone TN, Tang JE, Dallaire S, Schuenke MD, Staron RS, Phillips SM. Short-term high- vs.
      low-velocity isokinetic lengthening training results in greater hypertrophy of the elbow flexors in
      young men. J Appl Physiol. May 2005;98(5):1768-1776.
5.    Yu JG, Carlsson L, Thornell LE. Evidence for myofibril remodeling as opposed to myofibril damage
      in human muscles with DOMS: an ultrastructural and immunoelectron microscopic study.
      Histochem Cell Biol. Mar 2004;121(3):219-227.
6.    Kraemer WJ, Ratamess NA. Fundamentals of resistance training: progression and exercise
      prescription. Med Sci Sports Exerc. Apr 2004;36(4):674-688.
7.    Hakkinen K, Pakarinen A. Acute hormonal responses to two different fatiguing heavy-resistance
      protocols in male athletes. J Appl Physiol. Feb 1993;74(2):882-887.
8.    Takano H, Morita T, Iida H, et al. Hemodynamic and hormonal responses to a short-term low-
      intensity resistance exercise with the reduction of muscle blood flow. Eur J Appl Physiol. Sep
      2005;95(1):65-73.
9.    Takarada Y, Nakamura Y, Aruga S, Onda T, Miyazaki S, Ishii N. Rapid increase in plasma growth
      hormone after low-intensity resistance exercise with vascular occlusion. J Appl Physiol. Jan
      2000;88(1):61-65.
10.   Takarada Y, Sato Y, Ishii N. Effects of resistance exercise combined with vascular occlusion on
      muscle function in athletes. Eur J Appl Physiol. Feb 2002;86(4):308-314.
11.   Takarada Y, Takazawa H, Ishii N. Applications of vascular occlusion diminish disuse atrophy of
      knee extensor muscles. Med Sci Sports Exerc. Dec 2000;32(12):2035-2039.
12.   Barnes WS. The relationship between maximum isometric strength and intramuscular
      circulatory occlusion. Ergonomics. Apr 1980;23(4):351-357.