Resistance Training 3 Flashcards
Mastery
how much does initial protein synthesis have an affect on hypertrophy
and later on
what role does metabolic stress have on hypertrophy, but it is DEBATED how much of an affect
what is the most important mechanism in hypertrophy
initial protein synthesis, when damage was the highest too. was not correlated with increased hypertrophy, but protein synthesis later on, when damage was less, correlated with hypertrophy
increase fibre recruitment, more hormones, cellular swelling
tension is the most important factor in hypertrophy.
what does training do and what does it aim to change
what is the level of stress have an affect on
Homeostasis - “A self-regulating process by which an organism can maintain internal stability while adjusting to changing external conditions”
Maintains optimal conditions for functioning
A stressor is anything that disrupts internal
stability
- The stress-response occurs to reestablish
internal stability - Adaptation - “Modification of an organism
or its parts that makes it more fit for
existence under the conditions of its
environment”
The level of stress imposed is theorized to impact the level of subsequent adaptation
* Training “load” must be sufficient to induce adaptation
* Typically thought of in the form of exercise:
* Intensity
* Volume
* Frequency
if sets are brought to failure, what affects does reps have in hypertrophy
how to improve muscle strength, whats responsible for the gains
Training to failure at 30% of 1RM and 80% of 1RM
is sets are taken to failure, rep range doesn’t have a big effect
improved to a greater degree with a lower repetition, higher loading(intensity). improved neural drive
same increases in hypertrophy, but 80% makes much higher strength improvements
what is the dose-response relationship
minimum and diminishing returns in training
Describes the magnitude of response (i.e., adaptation) to a given stimulus (i.e., training session/period)
every unit of input leads to a good output
every additional unit of input leads to decreased output
Minimum effective dose: smallest amount of an input to acquire desired result
* e.g., lowest training volume to see improvements in strength, hypertrophy, etc
* Diminishing returns: a decrease in output for a given increase in input
* E.g., a smaller improvement for a given the increase in training load
3 resistance training terminology
prescribing intensity in r.t
- % of 1RM
- RPE scale
FIV, frequency, intensity(load, % of 1RM), volume
Traditionally, most common approach is using % of 1
repetition maximum (1RM)
* Pros:
* Simple to prescribe to variety of populations
* Lots of loading recommendations for various training goals in literature based on % 1RM to refer to
* Cons:
* Requires directly testing 1RM (or at least estimating it from other near maximal test)
* Not always feasible
* E.g., daily fluctuations, fatigue from other training, improvements over training period, etc
As an alternative to %1RM, prescribing based on
rate of perceived exertion (RPE) or repetitions in reserve (RIR) is becoming more and more common
* Pros:
* Equally simple to prescribe as % 1RM
* Avoids the pitfalls of using %1RM in terms of fluctuations in performance and individual variance in repetitions
* Can standardize exertion level across different athletes and across different days
* Form of autoregulation - take advantage of good days, recover more on bad days
* Cons:
* Some people under- or overstate max effort
increased volume on hypertrophy
increased frequency on hypertrophy
increased volume strength
increased frequency on strength
more weekly sets mean a greater hypertrophy response
frequency has a minimal impact on hypertrophy, doesn’t matter how volume is split up, as long as it happens.
too much volume has diminishing affects on strength, 5-10 weekly sets
higher frequency is associated with strength gains, more practice and neural drive.
strong diminishing returns past 4 sessions per week
