I read in a Bompa´s Book a issue that said:
<>to get strong ( sprinters needed ) you have to give yourself more time between the sets, ( it could be - alternating muscle groups sets )
<>to get big you have to do following sets,
so,
does anyone practice this statement ?
To optimally develop strength high intensities are necessary and therefore recoveries are typically >2min. Short recoveries increase lactate production which in turn stimulates GH secretion. GH however generally stimulates NON functional, sarcoplasmic hypertrophy.
David- in a previous post elsewhere I thought that Chris T had done a pretty good job on demolishing the notion about training influencing
hormones sufficiently to have any major effect on muscle growth
and accordingly your assertion about GH specifically stimulating sarcoplasmic hypertrophy is surprising to say the least. Can you support
this?
You may also care to add to the discussion about sarcomeric v sarcoplasmic hypertrophy on the related hypertrophy thread if you have time. Thanks.
Peter
Research suggests acute and chronic increases in anabolic hormones are VERY significant responses to training. Of course, for those using anabolics, hormonal responses to training are irrelevent.
I draw your attention to the following references:
Hakkinen, K., A. Pakarinen, M. Alen, H. Kauhanen and P. V. Komi. Neuromuscular and hormonal adaptations in athletes to strength training in two years. J. Appl. Physiol. 65(6): 2406-2412, 1988
Hakkinen, K. and A. Pakarinen. Acute hormonal responses to two different fatiguing heavy resistance protocols in male athletes. J. Appl. Physiol. 74(2): 882-887, 1993
Kraemer, W. J. Endocrine Responses to resistance exercise. Med. Sci. Sports Exerc. 20(5): 152-157, 1988
Kramer, W. J. et al. Hormonal and growth factor responses to heavy resistance exercise protocols. J. Appl. Physiol. 69(40): 1442-1450, 1990
so when developing muscle size for sprinting we should increase the reps to 8-10 with 4-5 sets and keep recovery the same?
Strength is the aim, size is a by-product.
Intensity should be >75%; Relative Intensity <95%. The optimum rep range is specific to the individual, exercise and training age.
As a guide, for a given exercise, the no. of reps you can manage at 80% is the highest number you should use in training (allowing for a 5% buffer).
Intensity should be >75%; Relative Intensity <95%.???
David what’s differences between Relative and Absolute Intensity?Thanx
Absolute intensity is referring to a percentage of your 1RM, while relative intensity is referring to a percentage of a given #RM.
David W is saying you should always use a load which is greater than 75% of your 1RM, and if you are doing 4 reps for example, the load should be at least 95% of your 4RM.
I implement this philisophy in my training. The priciple of build strenght is not unlike the the principles of a speed practice. The objective of the strenght workout is to approach each set and to execute the movement with as intensity as possible. The same goes for runs in speed max intensity each run. In both workouts if there is not enough rest in between sets, fatigue , chemical waste, and energy systems unreplenished will compromise the effort. The extent to which one works into failure and inclusion of forced reps also influences hypertrophy.
Unless u are an endomorph you will beat yourself up with that kind of training (if sprinting aswell) and if U are an endomorph you will have NO NEED to do such a volume of reps. In short, there is no good reason directly or indirectly for a sprinter to do 4-5 x 8-10 reps.
If those reps are speed reps then the last 2 sets will surely be slower and pointless.
If those reps are 8-10 rep max sets, then you may be waiting a while to efficiantly recover which could lead to detraining. Have them to close and it’ll be gross overtraining. Bear in mind that your body in some ways does not want to get bigger and in other ways it does. Have you really got time to waight for the super compensation effect to stimulate the muscle again becuase with such a volume of reps you will surely need to get a longer recovery and rely on a long and seemingly overdue super compensation effect.
Goose I am reffering to hypertrophy training in the GPP.
O.k then, but I still consider it too high a volume. We’ll have to disagree on that one.
what sort of volume would you be doing for gpp hypertrophy phase?