Lab 6
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Laboratory Notes
MEMORIAL UNIVERSITY OF NEWFOUNDLAND School of Human Kinetics and Recreation HKR 3310
PHYSIOLOGY OF EXERCISE Hypertrophy Laboratory Guidelines Laboratory write-up guidelines Muscle hypertrophy is usually the primary goal for bodybuilders but for the average athlete hypertrophy is not the primary goal. In some sports such as football, an increase in muscle mass can be quite advantageous. For example linemen use their heavy body weight to push opposing players and ensure greater success in their sport. However, muscle hypertrophy is an important way to increase muscular strength. Though it is important to note that strength gains are not only dependent on muscle size but is also dependent on neurological factors such as the ability to activate the muscles fully and coordinate efficient activation of the muscles. The main object in hypertrophy training is to obtain maximal activation of protein catabolism (breakdown of muscle proteins). This in turn stimulates the synthesis of protein catabolism. To do this the intent of muscle hypertrophy training is to activate and exhaust working muscles. To do this we generally use load between 70-85% of our 1RM and complete 8-13 repetitions for 3 to 6 sets. There are a variety of ways one can structure a hypertrophy program. Here are some of the more common method used: SPLIT ROUTINE: Since in body building (Hypertrophy) the athlete performs 2-3 exercises per muscle group and since they address every muscle in the body, one may have to be in the gym for at least half of the day if he/she expects to finish the entire program. Even if the athlete may have the energy to do so, time constraints represent an important limitation. Hence, the solution is to divide the total volume of work into parts, addressing each day to one part of the body, therefore, the "split routine". Under these conditions even if an athlete trains 5-5 times per week, an actual muscle group is workedout 1-2 times per week. ASSISTED REPETITIONS: As the athlete performs a set to temporary exhaustion of the neuromuscular system, a partner assists the performer with sufficient support to be able to perform 2-3 repetitions. RESISTIVE REPETITIONS: The athlete performs a set to temporary exhaustion. The partner assists the athlete to perform another 2-3 repetitions concentrically but provides some resistance for the eccentric segment of contraction for each of the additional repetitions. As the muscles are in longer tension the muscles metabolism is stronger activated stimulating muscle growth beyond the standard norms.
1
Laboratory Notes SUPER SET: Represents a method in which the athlete performs a set for the agonistic muscle of a given joint, followed without a rest period by a set for the antagonistic muscles. Variations may be performed, for example, perform a set to exhaustion followed after 20-30 seconds by another set for the same muscle group. Another variation may be pre-exhaustion, before a large muscle groups are contracted the small muscles have to be pre-exhausted so that during the actual work the whole load will be taken only by the large muscle groups. EXTRA TID BITS: Even if the split routine method is used for hypertrophy workouts, they are very exhausting, and often a training session may have 75-160 or more repetitions performed. Such a high muscle loading requires a long recovery following a training session. Therefore, one may assume that heavy workouts are done to complete exhaustion, and one should not perform this type of workout no more than 3 times per week.
Procedure: 1) Determine 75% of your 1RM 2) Take resting heart rate 3) Complete a short dynamic warm-up 4) Complete 4 sets of 75% 1RM for 10 repetitions with 2min rest between 5) After each set record HR and RPE 6) Complete the following questions
Questions: 1) Would you recommend hypertrophy training for a non-athletic strength training beginner? 2) The goal to hypertrophy training is to induce muscle exhaustion. What would be the primary sources of exhaustion during hypertrophy training? How would the sources be different if one were to go to exhaustion during a endurance exercise? 3) During higher intensity training there is a lactate accumulation. Is this accumulation detrimental to performance? Why or why not? 4)
What are ways we can prolong our ability to perform before we reach exhaustion?
5) What would happen if we were to overtrain using this program (induce too much protein breakdown)? 6) How does your HR and RPE after each exercise compare to the endurance training session? What can this tell us about muscle metabolism during each exercise?
2
Laboratory Notes Table 1: Exercise
Repetitions and Reps
HR
3
RPE
MEMORIAL UNIVERSITY OF NEWFOUNDLAND School of Human Kinetics and Recreation HKR 3310
PHYSIOLOGY OF EXERCISE Hypertrophy Laboratory Guidelines Laboratory write-up guidelines Muscle hypertrophy is usually the primary goal for bodybuilders but for the average athlete hypertrophy is not the primary goal. In some sports such as football, an increase in muscle mass can be quite advantageous. For example linemen use their heavy body weight to push opposing players and ensure greater success in their sport. However, muscle hypertrophy is an important way to increase muscular strength. Though it is important to note that strength gains are not only dependent on muscle size but is also dependent on neurological factors such as the ability to activate the muscles fully and coordinate efficient activation of the muscles. The main object in hypertrophy training is to obtain maximal activation of protein catabolism (breakdown of muscle proteins). This in turn stimulates the synthesis of protein catabolism. To do this the intent of muscle hypertrophy training is to activate and exhaust working muscles. To do this we generally use load between 70-85% of our 1RM and complete 8-13 repetitions for 3 to 6 sets. There are a variety of ways one can structure a hypertrophy program. Here are some of the more common method used: SPLIT ROUTINE: Since in body building (Hypertrophy) the athlete performs 2-3 exercises per muscle group and since they address every muscle in the body, one may have to be in the gym for at least half of the day if he/she expects to finish the entire program. Even if the athlete may have the energy to do so, time constraints represent an important limitation. Hence, the solution is to divide the total volume of work into parts, addressing each day to one part of the body, therefore, the "split routine". Under these conditions even if an athlete trains 5-5 times per week, an actual muscle group is workedout 1-2 times per week. ASSISTED REPETITIONS: As the athlete performs a set to temporary exhaustion of the neuromuscular system, a partner assists the performer with sufficient support to be able to perform 2-3 repetitions. RESISTIVE REPETITIONS: The athlete performs a set to temporary exhaustion. The partner assists the athlete to perform another 2-3 repetitions concentrically but provides some resistance for the eccentric segment of contraction for each of the additional repetitions. As the muscles are in longer tension the muscles metabolism is stronger activated stimulating muscle growth beyond the standard norms.
1
Laboratory Notes SUPER SET: Represents a method in which the athlete performs a set for the agonistic muscle of a given joint, followed without a rest period by a set for the antagonistic muscles. Variations may be performed, for example, perform a set to exhaustion followed after 20-30 seconds by another set for the same muscle group. Another variation may be pre-exhaustion, before a large muscle groups are contracted the small muscles have to be pre-exhausted so that during the actual work the whole load will be taken only by the large muscle groups. EXTRA TID BITS: Even if the split routine method is used for hypertrophy workouts, they are very exhausting, and often a training session may have 75-160 or more repetitions performed. Such a high muscle loading requires a long recovery following a training session. Therefore, one may assume that heavy workouts are done to complete exhaustion, and one should not perform this type of workout no more than 3 times per week.
Procedure: 1) Determine 75% of your 1RM 2) Take resting heart rate 3) Complete a short dynamic warm-up 4) Complete 4 sets of 75% 1RM for 10 repetitions with 2min rest between 5) After each set record HR and RPE 6) Complete the following questions
Questions: 1) Would you recommend hypertrophy training for a non-athletic strength training beginner? 2) The goal to hypertrophy training is to induce muscle exhaustion. What would be the primary sources of exhaustion during hypertrophy training? How would the sources be different if one were to go to exhaustion during a endurance exercise? 3) During higher intensity training there is a lactate accumulation. Is this accumulation detrimental to performance? Why or why not? 4)
What are ways we can prolong our ability to perform before we reach exhaustion?
5) What would happen if we were to overtrain using this program (induce too much protein breakdown)? 6) How does your HR and RPE after each exercise compare to the endurance training session? What can this tell us about muscle metabolism during each exercise?
2
Laboratory Notes Table 1: Exercise
Repetitions and Reps
HR
3
RPE
