Optimal Hypertrophy for Sports Supertraining Extract

by:INGOR SPORTSWEAR     2020-07-12
Mel Siff talks hypertrophy in this extract from his textbook Supertraining, as taken from physical condition.groups.yahoo.com/group/supertraining - of which the best posts are listed at melsiff.com HYPERTROPHY & STRENGTH OPTIMUM, NOT MAXIMUM, HYPERTROPHY In both Olympic lifting and powerlifting, optimal and not maximal hypertrophy is a central feature of the game, unlike bodybuilding where it doesn't matter whether one is actually comparatively weak or strong with regard to one's bodymass. Everything matters is well-defined, symmetrical muscle bulk in bodybuilding, but in the lifting sports, your size and impressiveness of appearance get you scant respect - specifically what counts precisely what you improve. Optimal hypertrophy means continuing to develop building muscle only extended as as that extra bulk continues to deliver you with significant increases in strength and power. Content articles add 10kg to your bodymass your total increases by only 5kg in a slightly higher bodymass division, then your relative strength has decreased and that added hypertrophy is wasted on you actually. This is really a serious overuse injury in contact sports such as football the common belief may be virtually any kind of added mass is nice for the game (especially defensive players), whereas in reality it possible a lot better if the added bulk was mainly solid, functional muscle which added strength, power, agility and speed. DIFFERENT Varieties of HYPERTROPHY Research from Russia even suggests presently there are two different types of muscle hypertrophy: sarcomere hypertrophy (of specific contractile components) and sarcoplasmic hypertrophy (of non-contractile proteins and semifluid plasma between the muscles fibres), with the latter regarding hypertrophy being more in evidence in bodybuilding (Siff M C 'Supertraining', 2000, Ch 1.13). MUSCLE GROWTH & PERFORMANCE To provide some more relevant about this important and controversial topic, I've included this fairly lengthy extract from 'Supertraining' (pp 67-69) for people who may be interested: Other numerous found that hypertrophied muscle fibres need a significantly larger tissue volume to perform a given regarding work. With the developing on non-functional muscle bulk (sarcoplasmic hypertrophy), the increase in muscle mass outstrips growth of the circulatory system, resulting in decreased nutrition and oxygenation of the muscle, slowing down the metabolic processes your muscle and fewer efficient disposal of metabolic waste products from the musculoskeletal system (Zalessky & Burkhanov Legkaya Atletika 1981: 1-7). Furthermore, adaptation occurs more slowly in ligament (such as tendons and ligaments) than in muscle and then any increased tension made possible in the musculotendinous complexes by the increased muscle mass can cause damage to the structures (Zalessky & Burkhanov, 1981). Thus, excessive hypertrophy usually leads to slower muscle recovery after exercise, deterioration in speed, speed-strength and speed, as well as an enhanced incidence of injury. THE ENERGY COSTS OF TOO MUCH HYPERTROPHY This might suggest seems muscle fibre hypertrophy lowers work position. Hypertrophy is an adaptive response to physical stress and has the benefit of increased mitochondrial surface area, which provides for more efficient energy processes than would increasing your number of mitochondria. With a fast increase in loading, nevertheless . of the mitochondria carries on to increase markedly, but their number decreases and the concentration of ATP drops, thereby diminishing the partial level of the contractile myofibrils. The resulting energy deficit soon inhibits the formation of new structures and the decreased amount of ATP stimulates various destructive processes associated with decrease inside the number of myofibrils. Method is referred to as irrational adaptation. Growth any specific living structure is related with the balance between its volume and its surface position. When muscle hypertrophy occurs, the surface of the fibres grows more slowly than their volume and, this imbalance causes the fibres to disintegrate and restructure within a way which preserves their original metabolic state (Nikituk & Samoilov, 1990). It would seem that light and medium increases in loading require less energy, facilitate cell repair, minimise the appearance of destructive processes and stimulate the synthesis of new, non-hypertrophied cellular structures. Medium loads applied with a medium rate of increasing amount of loading produce intense muscular development, the process in this case being referred to as rational adaptation. The notion that conventional isometric training improves performance in static, rather than dynamic, exercise may be due towards different structural effects of isometric training on the muscle fibres, muscle cells, connective tissues and blood capillaries. MORE ON OPTIMAL HYPERTROPHY This work seems to corroborate the hypothesis known earlier right now there may be an optimum size for muscle fibres undergoing hypertrophy (MacDougall et al, 1982; Tesch & Larsson, 1982). Value of building of prescribing resistance training regimes which produce the suitable balance between hypertrophy and specific strength then becomes obvious. Thus, it is not only prolonged cardiovascular training which may be be detrimental to the acquisition of strength, but multiple fairly high repetition teams of heavy bodybuilding or circuit training routines to the particular of failure may also inhibit the formation of contractile muscle fibres. Therefore, that vital observe regularly variations in muscular structure and function alongside changes in dimension and expansive. In most cases the taking of biopsies isn't possible or financially practical, so that indirect assessment from the adaptive processes is need be. Increase in hypertrophy of a particular muscle zone may be assessed from muscle girth and skinfold thicknesses at this site, while factors like relative strength, maximal strength along with the strength deficit (see 'Supertraining', Ch 1) serve as useful indicators of functional speed. INDISCRIMINATE Resistance training Bosco (1982a) cautions through the indiscriminate regarding resistance training that typifies much for this 'cross training' prescribed with weights and circuits by Western fitness coaches and motor coaches. He emphasizes that, although heavy resistance training serves as a powerful stimulus for the development and hypertrophy of both ST and FT fibres, the invaluable role played by FT development can be impaired through accompanying involving ST fibres, the latter frequently provoke a damping impact FT contraction during fast routine. This arrives to the fact that, during high speed shortening of muscle, the sliding velocity of ST fibres can be too slow and therefore, may exert a significant damping effect regarding the overall muscle contraction. He concludes that the central role played the particular storage and release of elastic energy by the connective tissues with the muscle complex should not be ignored in sport specific training programmes.Dr Mel Siff Author of Supertraining + Facts and Fallacies of Fitness http://www.melsiff.com
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