I am interested in “indentifying” the training variable that stimulates hypertrophy. Before we start the discussion I must stress the fact that we still DONT KNOW what training variable induces hypertrophy, what type and ammount of it…
There are lot of “programs” for stimulating hypertrophy, from classic to more radical ones. For example the clasicall program is 4x10reps.
I would love to discuss the folowing issues:
a) The role of strength and ME work in increasing hypertrophy (both directly and undirecly)
b) The role of supersets
c) The training variables inducing hypertophy
d) The types of hypertrophy and how to induce them
e) The role of periodization in hypertrophy programms
f) How to avoid hypertrophy effect when designing training programs for specific athletes (gymnasts, martial artists…)
Zatsiorsky states that the combination of volume (expressed as number of reps or tonage?) and intensity (their multiplication) is the factor affecting hypertrophy. This is under “energy depletion” model.
1-5 RM Great intensity - Low volume
5-15RM Medium Intensity - Medium Volume
>15RM Low Intensity - High volume
According to this 5-15 zone should prvide biggest hypertrophy… But where (what muscle fibers? Myofibrial, Sarcoplasmatic??)
What about supersets? What about altering between those three groups to stimulate different types of motor units (poliquin principle). What about TUT and TTUT? What about training density? Is there a need to go to faliure every set? What about drop-off set and cluster training? What about pyramiding, how much, 10, 20%?
According to this approach, stimuly for hypertrophy (hypertrophy stimuly HS) is:
HS = Intensity (kg) * Volume (reps)
But what about lifting heavier weight, with less rest and less reps?
TUT = Tempo (a+b+c+d) * Reps
TTUT = TUT * Sets + (Sets-1)*Rest pause
Volume = Sets * Reps
Tonnage = Intensity (kg) * Volume (reps)
IxT = Intensity * Tonnage
Density = Tonnage / TTUT
HS = Density * Intensity (my opinion)
Is density CRUCIAL factor inducing HS? Lets see some reps schemes and variables:
1RM = 100kg
a) 4x10RM (80kg) Tempo (2020) Rest:60secs
TUT = 40sec
TTUT = 340sec
Volume = 40reps
Tonnage = 3200kg
Density = 9,41
HS = 752,9
IxT = 256000
b) 3x15RM (70kg) Tempo (2020) Rest:45sec
TUT = 60sec
TTUT = 270sec
Volume = 45reps
Tonnage = 3150kg
Density = 11,6
HS = 816,6
IxT = 22050
c) 6x3RM (90kg) Tempo (3010) Rest:40sec
TUT = 12sec
TTUT = 272sec
Volume = 18reps
Tonnage = 1620kg
Density = 5,95
HS = 536,0
IxT = 145800
d) 8x3RM (94kg) Tempo (3111) Rest:3min
TUT = 18sec
TTUT = 1404
Volume = 24reps
Tonnage = 2256kg
Density = 1,6
HS = 151,0
IxT = 212064
** Please note that the tempo will be affected as fatigue builds-up. This is only for example
So, according to DENSITY theory, it seems that 3x15 produces biggest hypertrophy stimuly…
What variable is considered HS? Density * Intensity?
What variable stimulates testosteron and GH?
Is reducing rest pause good way to induce greater density and hypertrophy effect? How much?
Is increasing rest pause and using larger buffer better way to avoid hypertrophy in those athletes that dont want it?
Is 8x3 method with short rests a good way to induce hypertrophy?
What is the threshold in variable to induce hypertrophy in different populations???
How does strength training (imprving 1RM) affects all of this?
Am I creazy? (uuups, this is not a question, it is a fact!!! )