Sunday, May 4, 2008

The Science of Hypertrophy

Taking a new look at the “workout”

©Flawless Training 2006

thegame46@flawlesstraining.com

www.personaltrainingforum.com

Introduction

Hypertrophy, simply stated, is an increase in muscle. Muscle cells are not like regular circular cells. Muscle cells are long and complicated and have several nuclei (brains of the cell). They are elongated with a fibrous interior full of little bands of contractile proteins that pull against each other to make muscles contract.. There are several ways to achieve hypertrophy. One way is to add more contractile proteins so the muscle is bigger and has more to pull with, making it stronger; however, only so much protein can be added before the muscle runs out of nuclei to control all the contractile proteins. In this case, muscles must actually recruit more nuclei, cellular organelles and proteins etc. from satellite cells. Satellite cells are essentially dormant in the body, waiting to be recruited to become a functional cell. They have no function until they are signaled to become something else, such as joining with other muscle cells to make a single, larger cell out of two merging cells.

Brief Physiology and Endocrinology

Your body has many ways to accomplish the above to things. It can release IGF-I (insulin like growth factor) both systemically and locally which causes the satellite cells to replicate, as well as, the relocation of some satellite cells to existing muscle cells by fusing with them, making them larger, and giving the ability to take on more contractile protein. Testosterone and other androgens can also cause satellite cells to replicate and relocate. They work by signaling androgen receptors on the satellite cells signaling them to replicate and fuse with muscle cells. Androgen receptors are unique in that, unlike most other receptors, androgen receptors actually increase in number with stimulation, making testosterone more effective over time. These receptors will drop down after a prolonged period or exposure to high levels of testosterone though. Lactic Acid is created during workouts as a bi product of creating energy. This is usually the cause of the burn, or soreness that follows shortly after a workout. Lactic acid signals the muscle and connective tissues for repair and in doing so also directly corresponds to an increase in HGH (human growth hormone). HGH is the body's main growth hormone. It signals the release of many other growth factors and metabolic regulators, so while it may not be directly affecting the muscle in the way that some of these other hormones do, HGH indirectly increases things such as IGF. Studies have also shown that in the absence of HGH the muscles while still containing the same number of fibers have significantly reduced muscle fiber width. MGF (mechano growth factor) and IGF-IEa are locally produced growth factors that are produced by the muscle itself. MGF is the main growth factor in replicating the satellite cells, it is the most important and most effective thing produced for increasing muscle satellite cells. IGF-IEa is its counterpart and is most effective at causing the satellite cells to fuse with muscle cells. MGF and IGF-IEa are released by muscles in response to stress and stretch stimulation. They are released in stages, MGF first and IGF-IEa a few days later. This allows for a natural process of regeneration of satellite cells, ensuring the population is never depleted. Depletion of satellite cells makes replenishing them harder because there are fewer cells replicating. These two growth factors are splice variants of IGF-I, together they are more effective than IGF-I but they are limited in that they can not cause hypertrophy themselves. However, IGF-I can signal the process of both of these, but not as effectively. The other difference is MGF and IGF-IEa are produced locally and do not effect other parts of the body where as IGF-I is a systemic growth factor mainly produced by the liver that effects many other parts of the body. There are also things that our body does to limit hypertrophy and/or induce atrophy (muscle wasting). Some training methods, although they up-regulate several of the hypertrophy inducing factors, actually stimulate some of the limiting and atrophy inducing factors. One hot topic is Myostatin. Myostatin is a protein produced by the body that keeps the muscle stem cells from replicating. This counteracts the positive effects of growth factors like IGF and hormones like testosterone. Another way that the body can prevent hypertrophy is through a rapamycin. Rapamycin blocks the hypertrophy signaling that is brought about by the activation of the AKT pathway and down stream regulators that are up-regulated by IGF. So it prevents some effects of training and IGF.

Angiotensin II is a factor that down regulates AKT, reduces circulating IGF levels and increases protein breakdown and programmed cell death in muscle tissue. Limiting any expression of this factor is extremely valuable. It seems that stimulation of IGF combats the effects of Angiotensin II as well.

In vivo research studies

- The Basic Rep

Each repetition of an exercise consist of two motions. The eccentric (lowering or un-contracting) and the concentric (raising or contracting). Studies have shown that performed individually concentric training yields a greater gain in muscle size, soreness, and creatine kinase activities. Eccentric training yields greater range of motion, and maximum isolation strength. The amount of tissue damage is significantly greater during the eccentric portion of the rep. Taken together in the proper ratio of emphasis using tempo lifts such as a 2 sec contraction and a 1 second eccentric motion for example can provide optimal increase in muscle size and strength. It is important to note that while the eccentric training may not yield immediate gains in mass, the damage induced repair will lead to increased muscle cell nuclei giving it a higher potential for further growth. This is because the stretch and stress will increase MGF and IGF-IEa in the muscles worked. So the importance of the negative portion of a rep can not be underestimated.

- How Many Sets?

Studies show that when comparing a single max effort set of 10 reps after warm up compared to that of a set of 6 reps yielded very different results. Androgen receptors were up-regulated greater in the single set group, in fact there was a 46% drop in androgen receptor content at 1 hour post exercise in the 6 rep group. However the 6 rep group showed a 12-23% increase in testosterone levels post exercise. Thus further research has shown that between these extremes in the 2-3 rep range with proper intensity you can up-regulate both testosterone levels and the androgen receptors with less muscle damage creating a much more anabolic environment. In addition to testosterone studies have shown that when comparing 2 vs 4 sets of an exercise, the 4 sets resulting in increased cortisol levels and HGH levels after muscle hypertrophy (1-RM), 3-min rest) and MH (10 reps at 75% of 1-RM, 2-min rest) and strength endurance training(15 reps at 60% of 1-RM, 1-min rest). There were no differences between muscular strength or testosterone levels between these two groups. Further research would suggest that because of the time length and repeated isolation of the same muscles only cortisol levels began to increase accordingly. By reducing either the time frame or number of sets the HGH./cortisol level may have been more favorable. Spending 12-18 minutes on one exercise is not a good idea. GTP utilizes a method of reps and sets to achieve the HGH stimulation without causing a cortisol increase as seen here.

In addition one must consider the effects of exercise induced damage in high set workouts. It does not take a lot to achieve enough muscle damage to signal repair. Research shows that a few skeletal muscle adaptation can be brought about by a single bout of relatively few eccentric muscle contractions. Increasing the number of eccentric muscle repetitions did not result in an increased prophylactic effect on skeletal muscle. Furthermore adaptation to eccentric exercise can occur in the absence of significant muscle damage. Exposure to a small number of non-damaging eccentric contractions can significantly improve recovery after a subsequent damaging eccentric bout. However this adaptation appears to be mode-specific and not applicable to concentric contractions.

In conclusion the cellular response for growth from muscle damage is directly related to creatine kinase levels which do not increase with further muscle damage by repeated eccentric sets.

- How often/ training frequency

Training frequency has been discussed among athletes for quite some time. Research shows that while everyday training actually increases anti-hypertrophy factors and increase in myostatin levels, 48 hours in between sessions provides a steady anabolic environment. Serum testosterone levels, the free androgen index, Androgen receptor mRNA and protein were significantly increased. No negative factors were found to be increased in this study. With more than 48 hours between exercise sessions these levels begin to decline fast. This study used 3 sets of the exercise, and took data after 3 sessions each 48 hours apart.

Rating the Other Workout Routines

- HST Hypertrophy Specific Training

Benefits:

Utilizes optimum training frequency, fairly good stimulation of testosterone and androgen receptors and protein turn over. Low chance of increasing cortisol levels, does not cause unnecessary muscle damage. Moderate IGF-I stimulation.

Flaws:

Fails to utilize HGH and lactic acid induced hypertrophy, limited MGF/IGF-IEa stimulation.

- DC Training

Benefits:

Utilizes HGH and lactic acid pathways to hypertrophy very well. Good at increasing testosterone. Stimulates MGF and IGF-IEa pathways. Burns a lot of calories.

Flaws:

High likelihood of increased cortisol. Detrimental to androgen receptor content. Significant muscle damage can occur achieving your goal leading to increased risk of injury and limits in strength. Fails to keep the body in an anabolic state with time through training frequency.

- Traditional Upper/ Lower Body Split (M T TH F routines)

Benefits:

Generally utilizes HGH and lactic acid, provides stimulation for MGF and IGF-IEa somewhere between HST and DC. Better frequency than DC training, resulting in a more steady anabolic state but not as good as HST. Moderate to good testosterone stimulation.

Flaws:

Slightly less likely to increase cortisol than DC, and prone to decreased androgen receptor content. In between Dc and HST on muscle damage.

- The Once Per Week for Each Body part Routine

Benefits:

Good testosterone stimulation and HGH/lactic acid stimulation. Muscle damage is likely but optimal time for repair if muscle damage is moderate. Good MGF stimulation.

Flaws:

Very short term anabolic state for growth to occur. What stimulation there is, is short lived. Often times has high cortisol levels and decreased androgen receptors associated. While there may be optimal time for muscle repair, connective tissue damage may not be able to repair at a rate that is safe.

- HIT High Intensity Training

Benefits:

No muscle Damage issue. Not time consuming. No increase in cortisol levels. No negative effect on androgen receptor content.

Flaws:

Poor increase in testosterone and practically no increase in HGH or lactic acid levels. Limited MGF stimulation.

- GTP Games Training Protocol

Benefits:

Almost equal stimulation of HGH and lactic acid hypertrophy pathways without increasing muscle damage or cortisol levels. Significantly increased testosterone and androgen receptor content. Very good stimulation of MGF and IGF-IEa.

Flaws:

Workout is demanding and intense.

Ted Arcidi's Bench Press Routine

12 WEEK CYCLE


Weeks 1-3: 3 x 6

Weeks 4-6: 3 x 5

Weeks 7-9: 3 x 3

Weeks 10-11: combine sets of 3 and 2 reps

Week 12: meet day; open with a
bench that you have done for at least 4 reps

Monday

1. Bench Press 3 x 5 /405-420

2. Behind-the-Neck Press 3 x 5 /260-300

3. Lying Tricep Ext. 2 x 6 /340-350

4. Standing Barbell Curls 3 x 6 160-195

5. Lat Pulldowns 3-4 x 10 /240

Thursday

1. Bench Press follow 12-week cycle

2. Behind-the-Neck Press 3 x 6 /225

3. Lying Tricep Ext. 2 x 6 /340-350

4. Standing Barbell Curls 3 x 6 /160-195

5. Lat Pulldowns 3-4 x 10 /240

Saturday

1. Squats your choice of sets and reps

2. Deadlifts your choice of sets and reps

3. Behind-the-neck Press 2 x 3 /335-365

Thursday รจ do all heavy bench press sets with maximum poundages. Occasionally, do some forced reps.

Rest: 5-6 min between bench press sets and

2-3 min between assistance work sets.

Perform the last heavy workout 10 days before the scheduled meet.

Peak for only 1 or 2 competitions a year.

Interview With Bench Press Record Holder Jeremy Hoornstra

by Ben Tatar

CriticalBench.com

aw bench Press hamp Jeremy Hoornstra

Back in 1977 Mike MacDonald set a World Record in the bench press that nobody thought would be beat. Over the past 25 years strength experts were always saying how nobody has ever dominated the raw bench press like Mike MacDonald and that his record may never be broken. Well, today, almost 30 years later a man by the name of Jeremy Hoornstra has just broke Mike MacDonald's 603.5 lb raw bench world record in the 242 weight class at the New England Record Breakers competition! Jeremy's new RAW bench press world record has given the whole powerlifting Community a new message "RAW BENCHING IS BACK!!!"

Not only is Jeremy one of the best raw bench pressers on the planet but Jeremy was also a very successful bodybuilder as he use to compete in the southeastern USA and southern states bodybuilding competitions. Jeremy also has also participated in strongman competitions. Well, now let's hear what Jeremy has to say about his powerlifting, bench press and bodybuilding journey. Here at Critical Bench we bring you the new bench press legend of the world, Jeremy Hoornstra!

1) Critical Bench: Jeremy, welcome to Critical Bench. It's great to talk to the man who broke the old great Mike MacDonald's world record. So, tell us about yourself!

Jeremy Hoornstra: Well, right now I'm a senior at Florida State University working on a Sociology degree and an Interdisciplinary Social Sciences degree. I work as a bouncer at Yianni's and Aj's Sports, and when I'm not there I'm a firefighter at Chaires Capitola Fire Department. I grew up in Leesburg, Florida which is a small town between Ocala and Orlando. I plan on moving back to the Orlando area when I graduate this year to work at Orlando Fire Department unless the Tampa Bucs are needing a new fullback…

2) Critical Bench: Tell us about your bench press routine! How did you train to break Mike MacDonald's 30 year long lasting record?

Jeremy Hoornstra: My workout routine changes from week to week, but I try to at least keep the exercises that I think are essential in each one in some form. Here's a typical chest workout for me:

1. Flat Bench Press 225 x 15

315 x 10

405 x 10

495 x 8

585 x 3

635 x 2

405 to failure

2. Incline Bench Press 315 x 10

405 x 8

495 x 5

495 x 5

3. Incline Dumbbell Fly's 140's to failure for 3 sets

(highest dumbbells the gym has)

4. Flat Cable Fly's Weight stack for 10 reps, 3 sets

5. Hammer strength 6 - 45's each side to failure, 2 sets

3) Critical Bench: Now tell us about your whole workout routine?

Jeremy Hoornstra: I train every body part on a different day with little muscle groups getting trained later on that evening.

· Monday - Back, cardio (night)

· Tuesday - Chest, Traps and Forearms (night)

· Wednesday - Bi's, cardio (night)

· Thursday - Shoulders, calves & abs (night)

· Friday - Tri's, cardio (night)

· Saturday - Legs

I don't rest too much between sets, if I'm going heavy, I'll go a little longer, but usually not more than 2-3 minutes or so. My full name is Jeremy Hoornstra. As for volume, it changes but I usually keep it high.

4) Critical Bench: what are your best lifts? Where did you break MacDonald's bench press record and what is it like being among the elite in the sport?

Jeremy Hoornstra: My best lift would probably be my bench press. I've gotten 655lbs. I have bench pressed 585 in the gym touch and go using a close grip! Next to that would be behind the neck military press (455lbs for 4 reps) and squats. I try to stay proportionate though, so if an exercise or body part is lagging in size or strength, I make it a point to nail it extra hard until I see results.

The records were USPF, one in bench only and one in bench for a full power competition. They were high enough to break the world record but were not counted as a world record until I did it at the NERB's where the weight was calibrated and everything with Jean and Terry Todd judging with Coan and Kaz announcing. It was "officially" a world record then. The records were 605 raw and 629 (I think, was in kilos).

I don't really think of myself as being among the elite in the sport to be honest. For me, the best thing about doing the big competitions is meeting the people I've considered to be the best at what they do.

5) Critical Bench: Tell us some of the greatest lifters that you have met in the game and why?

Jeremy Hoornstra: I've met a lot of great people at the shows and hope that one day I can help people the same way in which they've helped me. Ed Coan is probably known for being the best powerlifter ever and when I was doing a show last year, he picked me up from the airport, gave me a ride to the hotel and let me crash in his room (even though I kept him up snoring all night, sorry by the way) so I wouldn't have to pay for one. Ed is one of the legends of the sport and one of the nicest guys you could meet.

6) Critical Bench: tell us how your bodybuilding routine changes from your bench press routine? And give us your bodybuilding and power lifting routine.

Jeremy Hoornstra: My bodybuilding routine and powerlifting routine are pretty much the same, just a few things change toward each one.

If I'm training for bodybuilding, I make sure I'm hitting abs really hard a few times a week and cardio twice a day. Also I hit hamstrings hard and move my feet closer together on squats.

As for powerlifting, I make sure I've been squatting heavy for a few months leading up to the competition and dead lift every week. Deads are my weakest part of the 3 powerlifting events but I'm working on them and hopefully one day will actually like doing them. Other than that, I tend to keep reps and power exercises incorporated into both types of training. Obviously strength will drop before bodybuilding competitions but I still try to push myself the same for each.

7) Critical Bench: How important of a role did nutrition play in both bodybuilding and powerlifting for you?

Jeremy Hoornstra: In my opinion, nutrition is one of the most important things for both. Just like for a car, you can have the best interior and the best motor, but if you have no fuel, you won't go anywhere. For powerlifting I make sure I'm getting enough calories each day so that I don't lose any muscle no matter what. For bodybuilding, I make sure my carbs are clean and protein is constant every 2 ½ hours. In both cases though, I try to eat at least 6-8 times a day.

8) Critical Bench: You have reached your pro elite status in powerlifting, and benched two world records. So what's next?

Jeremy Hoornstra: Right now, I'm focusing on powerlifting, so I'm thinking of goals towards that. Some of the goals I have set are to bench press 700 raw, bench 650 raw as a 242 lb'er, stuff like that. I set little goals for everything like curling and stuff, but they all pretty much just supplement the power lifts anyway. Another goal I have is to learn to use a bench shirt. I've worn one twice now and to be honest, I'm not really that good in them. I prefer to bench raw because I always have but I know it's a part of powerlifting and I want to learn to be a good raw bencher as well as an equipped bencher.

9) Critical Bench: You have succeeded in both powerlifting and bodybuilding. Which one do you prefer though and why?

Jeremy Hoornstra: To be honest, I like them both, but if I had to choose, I'd say powerlifting. First off, you don't have to diet. Everyone who has done a show knows how it feels when you're eating lettuce and boiled chicken and everyone else is chompin' down Big Macs with fries. Also, in powerlifting, you're competing against yourself or your own personal records more so than in bodybuilding. Powerlifting seems to be one of the only sports that you can be attempting to break a record and the guy whose record you're breaking is screaming at you to get it.

10) Critical Bench: What is your advice for the beginner, intermediate and advanced lifter?

Jeremy Hoornstra: If I had to give advice to anyone, I'd say to stick to the basics. Power movements like squats, deads, clean, etc. will put on mass and strength, in my opinion, better than anything else. For the beginners, I'd have to say to be patient. Some of the guys in the gym you're lifting at have been lifting years and years. This is a sport that requires work, dedication, but most of all, time. You won't bench 400 over night and you won't have 20 inch arms right away. Stick with it and you'll see results. For the intermediates, push harder. Make sure that when you leave the gym, you know that you've given it your all and have nothing left. I would always tell myself that I could always go harder.

11) Critical Bench: What shouldn't the beginner do?

Jeremy Hoornstra: They shouldn't give up or be discouraged when they don't see results right away. Patience, patience, patience. Also watch your form and technique. If you have bad form on anything, sooner or later you'll hurt yourself. You'll get bigger and stronger a whole lot faster if your technique is good. They only thing that's going to happen when a beginner is trying to sling the 50's up rather than curl the 25's is an injury. Stop trying to impress everyone and do it right. If you don't know if you're doing it right, ask someone. Most people in the gym are more than happy to help with stuff like that.

12) Critical Bench: What was the best advice that you were ever told and what was the worse?

Jeremy Hoornstra: Man, I'd have to say the best advice I've gotten was last year from Ed Coan. I had just bombed out trying to break a bench press record and he told me, "Don't worry about it, I've done the exact same thing before….just don't do it again." The worst advice was to forget powerlifting and stick with bodybuilding. "Powerlifters are big fat, bald, 400 lb. guys who can barely bench over their own weight." This is obviously not accurate - what's Mariusz Pudzianowski's % bodyfat now?

13) Critical Bench: Give us: your most hardcore powerlifting story, most emotional, and funniest?

Hardcore- Hardcore seems to happen a lot. I don't know if it's me just getting psyched up for a lift or trying to get an expression from someone, or both. Lifting until a nosebleed, ripping lifting straps in half during a set, loading the dip belt up with 7 45's and breaking the chain during the set, getting punched or slapped before a lift, squatting until you puke, I can't narrow them down to just one.

Emotional- Emotional would probably be breaking MacDonald's record at the New England Record Breakers with Kaz, Coan, Schoonie, Wolfe, Winters, Siders, all the legends of the sport. The record was almost thirty years old and no one came close to it so to break a legend's record was an honor.

Funniest- Funniest, oh man, I have a couple. I won't go into detail, but combining high school cafeteria food with after school clean and jerks makes for a loud set. Dripping sweat into my lifting partner's eye while he was benching and screaming keep going as he finished his last few reps with his eye closed (sorry Dave).

14) Critical Bench: looking back how would you describe your powerlifting and bodybuilding journey?

Jeremy Hoornstra: My powerlifting and bodybuilding journey was long, tough, but fun and is not near to being over. For both of them, your friends and lifting partners are so important. I wouldn't have gotten up every morning at 5am to lift if it wasn't for Brad. I wouldn't even be in powerlifting if it wasn't for Brian. Having a spotter help you get the extra two reps you wouldn't have done is better than anything else. It was tough but that just makes you stronger in all aspects of your life. They're very different sports, but very similar as well. I think, at least for me, that training for one has improved my training for the other.

15) Critical Bench: is there anything else that you would like to say in closing?

I want to thank everyone who has helped me get to where I am today: God, my family, Rebecca, Dave, Brian, Brad, and of course the legends Coan and Kaz for setting the bar so high to make everyone be the best they can be trying to catch them. I wouldn't have gotten this far without all of you and I thank you all. Check out my new DVD, it's called 242 RAW!

242 RAW DVD - Jeremy Hoornstra's DVD Includes.....

The Following Feats Of Strength!

242 RAW DVD COVER

· Flat Bench (raw) 675 x 1, 585 x 4, 495 x 10, 405 x 22

· Incline Bench (raw) 605 x 1

· Nosebreakers (benchpress bar) 315 x 4

· Seated Front Raises 105's x 6

· Standing Laterals 115's x 4

· Military Press (behind head) 405 x 5, 455 x 3

· Dumbbell Military Presses 100's x 50

· Hangcleans with press 315 x 8

· Bent-over rows 495 x 5, 545 x 5

The DVD will feature training leading up to the NERB, the Mr. Olympia - King of the Bench Competition, and the Arnold Pro Classic AnimalCage as well as competition footage from each. There is also an extreme cardio section (secret) guaranteed to motivate anyone.

DVD RAW the DVD

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