The Grow Build

 

                                     Science of Training

Four Findings You Need To Know

1) Explosive Training for Maximum Strength Gains
Train with a lifting cadence appropriate for your goals. Muscles increase in size in response to multiple, high repetition sets using lighter weights that push the muscles close to failure. Muscle protein synthesis occurs best with maximum time under tension. Building maximum strength is different: train explosively using heavier weights. Italian researchers, using experienced weight trainers in the bench press, found that strength gains were 10 percent greater when pushing as fast as possible using heavy weights (85 percent of one repetition maximum) than when lifting less weight at slower speeds. Maximum force development during weightlifting requires precise recruitment of powerful motor units. A basic principle of neuromuscular physiology is that a motor unit is trained in direct proportion to its recruitment. Lift explosively to overload the largest motor units. (International Journal Of Sports Medicine, 33: 376-380, 2012)

2) Whether Training With Heavy or Light Weights, Training To Failure Boosts Muscle Growth
Time under tension is the most important factor in increasing muscle size, provided the muscles have adequate amino acid availability. A study from McMaster University in Canada showed that when training to failure, light weights increased muscle size as much as heavy weights. They measured the effects of four workouts to failure: 1) 30 percent of max, 1 set; 2) 30 percent of max, 3 sets; 3) 80 percent of max, 1 set; 4) 80 percent of max, 3 sets. They used MRI and muscle biopsies to assess muscle hypertrophy and activation of key biochemical pathways. When training to failure, light weights triggered as much hypertrophy as heavy weights. However, strength gains were greater when using heavy weights. This study provides important information to bodybuilders and strength athletes. Weight train to failure if your goal is to increase muscle size. Lift heavy weights if you want to gain strength. Athletes wanting both should incorporate high volume and heavy training workouts. (Journal of Applied Physiology, published online April 19, 2012)

3) Add Diversity to Your Training Program
Strength guru Dan John likes to say, “When it comes to strength training, everything works!” What he means is that people can gain strength from doing unloaded push-ups, Olympic lifts, sets to failure, core stabilization exercises and yoga. Obviously, each form of exercise is not appropriate for all athletes. A bodybuilder’s workout is not an optimal training program for a baseball player or discus thrower. Researchers from Taiwan discussed the importance of diversity in the training program. Workouts can be subdivided into those that trigger anatomical adaptation, muscle growth, strength and power. Exercises that cause anatomical adaptation help maintain biomechanically correct posture and help the tissues withstand higher stresses. Muscle growth requires high rep workouts to failure, while strength gains require heavy loads. Power is best developed through rapid muscle contractions. Some athletes, such as American football players, might want to incorporate all four types of workouts in their training program. Other athletes, such as bodybuilders, should specialize. Diversity is an important consideration when designing training schedules. (Strength Conditioning Journal, 34 (2): 42-49, 2012)

4) Fatigue Mechanism Different For Bodybuilders and Strength Trainers
Training for maximum strength involves heavy loads and few repetitions. Conversely, training for muscle size involves high repetitions with less weight. Finnish researchers found that the mechanism of fatigue is different in each training method. The growth program they used involved 5 sets of 10 repetitions in the bench press using a light weight. The strength program involved using near maximum weight for 15 sets of 1 rep. The growth workout caused peripheral fatigue, as indicated by greater decreases in force production and neuromuscular efficiency and greater increases in lactate accumulation. Heavy weightlifting caused greater decreases in nerve pathways. Bodybuilding-type training overloads the muscles, while high-intensity weightlifting has a greater effect on the central nervous system. (Journal Electromyography Kinesiology, published online January 13, 2012)