Training
Recovery is what's responsible for gains
If you ask someone what their recovery plan looks like, you'll probably hear something like "unload", which means one or two days off training and not much more. And that is unacceptable. If recovery is where the magic happens, how is it that exercisers treat it like a salad dressing instead of part of the main course?
Here's why: fear and impatience. They think their muscles will shrink or suddenly disappear under a layer of fat if they don't always push themselves to their limits in the gym.
But most experienced exercisers will tell you how a period of enforced rest (illness or injury) has led them to unexpected gains. Even after a whole month without any training at all, you might find that your body does the unimaginable: it looks fuller, harder and better than before.
Yet these same experienced exercisers will continue to suffer from the irrational fear of losing their gains. All they know is "max volume, move the heaviest weights possible, hustle, no days off training, go to extremes!" In their mind, these are the things that make someone muscular and defined.
Whether you use the term overtrained or under-regenerated (which is ultimately just semantic hair-splitting anyway), the point is that the fear of taking time off is neither based on anecdotal experience nor scientific knowledge.
The consequences of impatience
Patience is one of the hardest virtues to master, and training with weights is no exception - even though exercisers continually hear that building muscle is a slow process. And spending even more time in the gym won't speed up the process if the work you've already done has been good enough to stimulate growth. Most exercisers need to experience the effects of this before they truly realize it.
If you have initiated the growth process through training, then more training will not accelerate it - it may even become the thing that stops you from making progress. Once the growth response has been initiated by training, it's all about eating, sleeping and recovering.
So are you bad at recovering? Be honest. If so, then it's time for a recovery protocol. Make this your priority - a priority that starts with understanding what regeneration actually is.
Local vs. systemic regeneration
There are two types of regeneration: local, muscle-specific regeneration and systemic regeneration, which can be a little more arbitrary, but is also much more important.
Local regeneration
This means that the muscles you have trained during exercise have gone through the process of regeneration in relation to the amount of stress you have put them under. The harder the work and the higher the volume, the longer the process of local recovery will take.
However, you can train a muscle if you feel soreness in it and one of the best ways to speed up recovery from soreness is to pump some blood into that muscle. The advice not to train a muscle if you feel soreness in it is outdated.
Systemic regeneration
Your nervous system does not live in a training vacuum. Everything besides training - your entire lifestyle - has an impact on how challenged or recovered you are.
But training stress and life stress are intertwined. Your body doesn't know if you're about to do a deadlift max repetition or if you've reached your limits with your boss or your wife. All it knows is that it needs to release norepinephrine and epinephrine in response to these situations and spread cortisol everywhere.
You may have had a bad day when you left your job and were totally stressed. So you did the macho thing and said to yourself "I'm stressed so I'm going to do a few sets of heavy deadlifts". You think this will relieve stress, but it's actually another stressor. And then you spent the next two days wondering why you were completely exhausted. It's like a full body hangover.
Homeostasis is your friend
Regeneration is when your body returns to its baseline state. This is basically homeostasis. When one system is upregulated, an opposing system must be downregulated until balance is restored. Regeneration can only take place when these two systems - whatever systems they may be - are in harmony with each other again.
For systemic regeneration to take place, there must be a give and take relationship that allows homeostasis to be restored in the autonomic nervous system, which consists of the sympathetic and parasympathetic nervous systems.
Sympathetic nervous system
The sympathetic nervous system is your fight or flight response - the "I'm about to punch my boss in the face, so I'm going to do some heavy reps of deadlifts at the gym instead." Reaction. You activate it in the gym before your heaviest set. Every time you activate this system, the following happens immediately:
- The adrenal glands are activated and release some epinephrine (aka adrenaline).
- Cortisol levels rise, blood pressure rises. The immune system is suppressed and fatty acids are converted into available energy.
- Your body prepares for a big, aggressive muscle action - or to run away.
If you reach this point too often, here's what happens:
- Sexual impotence
- Reduced longevity (a nice way of saying you'll die early).
If you want to be unable to have sex and die early, then by all means, keep your aggressive music cranked up while you pound the steering wheel.
The parasympathetic nervous system
This is the "rest and digest" system. It works in the opposite way to what the sympathetic nervous system does. Here are a few benefits associated with the parasympathetic nervous system:
- Better sex
- Better sleep, which means a higher rate of fat oxidation
- Lower blood sugar levels
- Increased longevity
You can't find your regeneration baseline until you learn to do something that jumpstarts you. To speed up the regeneration process, you should have an appropriate function of regeneration for each action of stimulation. And while you may not like to hear this, if you were smart enough you would know that doing heavy deadlifts after a very stressful day at work is a pretty bad idea.
Summary: Every stress response requires a stress-relieving response, which helps to ensure recovery, which in turn will lead to increased performance, progress and gains.
Do you think heavy squats are what will relieve stress for you?
They are not. They may distract you from stress at work or stress in other life situations, but they are still another form of stress. Your opinion on this is irrelevant. You can't take your body for a fool.
I'm not saying you shouldn't do deadlifts, but taking a walk and clearing your head and then finding ways to laugh and get out of yourself is better. Then do deadlifts the next day, as this approach will almost certainly lead to a more productive training session.
Try it out. Evaluate the effects of this over a few weeks. Compensate for a stressful day with something that allows your parasympathetic nervous system to respond.
How you can put together a regeneration plan
1 - Create a free space
The most successful people in the world have a morning ritual. A big part of setting the trend for the day starts the moment you open your eyes. What are you opening your eyes and mind to? Stress, worry, anxiety or irritation?
Here's a tip for life: In all likelihood, whatever is bothering you or whatever problem you have in life cannot be solved in this moment. And even if it can be solved, there's a good chance it can wait.
Start your day by letting go of worry, fear and stress. This is one of the greatest gifts you can give yourself in terms of regeneration. It may take some practice if you are the type of person who naturally worries about everything.
If you want to worry about things or get upset about something, then do so. But allow yourself to take care of yourself for half an hour in the morning so that you can start the day with a clear head and a relaxed body. After all, stressful situations may arise during the day or you may have to do a few sets of heavy deadlifts in the afternoon. Read for half an hour or meditate a little and concentrate on relaxed breathing during this time.
Some experts recommend an evening breathing workout. They say that you should press the tip of your tongue to the roof of your mouth near your incisors and take seven deep breaths, breathing in and out extra slowly (for 5 seconds each) while focusing on a positive memory. This works very well for people who have trouble shutting down their mind at night. This technique stimulates the parasympathetic nervous system and will help you to focus your mind on something else and relax.
2 - Give yourself a shot of oxytocin
Oxytocin, also known as the 'love molecule', is released when you do a number of 'feel good' things such as cuddling, stroking your pet, hugging someone or being generous. The effects are both psychological and biological.
Any form of physical touch from a loved one or friend will trigger a release of oxytocin. Cuddling is like hugging on dope.
And yes, sex is also on this list, and when it's with someone you love, the oxytocin release is like a flash flood that occurs as a result of a meteor strike while a tsunami is churning up the same ocean. Yes, it's that good.
Last but not least, giving is living. Instead of getting caught up in all the growth and things you don't have, take some time to help someone who is worse off than you. Focusing your thoughts on others instead of being a self-absorbed jackass will help you increase your gains through a release of oxytocin.
Oxytocin stimulates the "rest and digest" system and promotes your recovery, which means you'll make better gains and be a better person at the same time.
3 - Use strategic carbohydrates and increase your serotonin production
Consume carbohydrates during your last meal of the day. This will boost your body's serotonin production, which will help you sleep better. Believe it or not, there are foods you can eat to promote sleep and relaxation, while other foods you should probably avoid before falling asleep.
For example, you should cut back on your protein consumption before going to bed. Even though protein is very filling, it is harder to digest, which can prevent you from relaxing while your body works to break down the protein. That's why you should eat dinner a few hours before bedtime. And if that meal is overloaded with tryptophan, that's even better.
After that, you should eat some complex carbohydrates right before you go to sleep. This may sound a little strange at first, but here's why you should consider it.
Complex carbohydrates are responsible for transporting tryptophan through the blood-brain barrier. These carbohydrates should induce an insulin surge that does not affect tryptophan, but transports the other amino acids into the cells so that tryptophan does not have to compete with them for transport into the brain. This should cause an increase in serotonin levels, which will help you relax and fall asleep while you're in the middle of your free space doing some meditation. See how all this comes together?
Combine this with a glass of sour cherry juice, which is rich in phytochemicals including melatonin, and you're laying the foundation for an amazing night's sleep.
4 - Try decompression training
Give your nervous system a break while still getting your time in the gym. What you need to do is work your muscles while focusing on two things:
- Deep breathing - pay attention to each inhale and exhale
- The mind-muscle connection - focus on the stretch and contraction of each repetition
Stop focusing on counting reps and choose a weight that doesn't require loud music to get you pumped up. If you usually listen to loud and aggressive music that makes you feel like banging your head against the bumper of a rusty truck, now is the time to choose something that makes you feel like you're sliding into a bubble bath. It's exercise, but it's meditative.
You shouldn't be wincing and grimacing in pain during each repetition. If you do, finish the set. If I were to estimate a number of reps you should do on these sets, it would be 12 to 15, but don't make these your primary focus.
On the days when you have a workout hangover or just feel drained, these types of workouts are invaluable to improve your mood and help you recover. Think of these workouts as the antithesis of your high-intensity workouts where you give it your all.
Source: https://www.t-nation.com/training/the-easiest-way-to-unlock-growth
By Paul Carter
Q: What are your thoughts on squat frequency? I have seen exercisers who train squats only once every ten days, while members of the national team train squats up to nine times a week.
A: I can understand that such a variance in training can seem quite confusing to the reader. I'd like to put it this way: you shouldn't worry about the maximum frequency of training you can manage, but rather the optimal frequency.
Successful strength coaches such as Ian King and Al Vermeil, who have given serious thought to the optimal training process, will emphasize that there is no point in going to the gym if you are not making progress. I completely agree with this. In other words, your motto when you go to the gym should be "train harder or go home". It makes no sense to go to the gym and just repeat the last training session. If you can't do an extra repetition or increase the weight, then you might as well stay at home and let the supercompensation take its course.
I assume that some readers will now say that it is impossible to make gains week after week and year after year, arguing that if this were possible, we would eventually bench press 500 kilos. And yes, that's true, but I'm talking about making steady progress on a specific training program. Let's be realistic, if you do the same program for more than three or four weeks, you've already used up the last drop of usefulness of that program. In other words, it's time to make a change. And assuming that you change your training program regularly, you should see progress with each training session compared to the previous one.
As for squat training nine times a week, this is a classic case of "exceptional training methods for exceptional athletes." This approach works well - but only for extreme genetic freaks. Less than 1% of the population can survive this kind of workload. Certainly such a program has produced results in these athletes, but I'm not convinced it's the most efficient way to train.
The reason I say this goes back to 1992 when I trained a hammer thrower who could move more weight on power cleans than the super heavyweight weightlifter who accompanied him to the Olympics. The hammer thrower trained squats on average every 3.5 days during his 22-week training cycle for the Olympics and only started doing power cleans from the floor during the last three weeks of his training cycle.
In my opinion, the best training frequency for most exercisers (about 70% of all athletes) is once every 5 days. The more genetically inclined will probably make better progress with once every 7 days. And I have also seen athletes who have done better with once every 10 days.
For example, the average exerciser might use a leg training program like this:
Day 1 - Training with the weight sled
The athlete pulls a loaded weight sled for 60 meter sprints.
Day 5 - A lunge oriented workout
The athlete attempts to increase their weights with lunges or split squats. Some form of step ups are also usually present.
Day 10 - Squat training session
The goal here is obviously to increase the weights on the chosen squat variation.
Day 15 - The athlete starts the training cycle again.
The feeling during the warm-up should tell you if you are ready to train squats again. You could forgo squats on this day and do a different type of leg workout such as lunges or step-ups. This would speak to a case where the frequency for a movement pattern (how often you perform a particular exercise) is too high, but your muscles are well recovered.
Again, it's important to emphasize that the nervous system takes five to six times longer than the muscular system to recover. In other words, your leg muscles might feel good while the squat movement pattern feels heavy. In this case, I wouldn't waste time and instead move on to another movement pattern that overloads the legs.
If you can't improve, then change your training frequency. Most people train too often, which is why it makes sense to experiment with a reduced frequency. There are not many people who can improve over an extended period of time with a frequency of two to three weekly training sessions per muscle group while working a job and being exposed to other stressors of daily life. Although performance enhancing substances may allow you to increase your frequency due to improved recovery ability, it is still possible that the majority of users of such substances train too often and as a result limit their training effect.
Q: My training partner and I have just finished your isometric bicep training session. Can you actually transfer the isometric technique to other muscle groups such as the chest? My bench press weights haven't gone up for ages...
A: Since the beginning of my career as a strength and conditioning coach, and after reading several articles by Don Ross, Rasch, Bill Starr and Anthony Ditillo, I've been a big advocate of using the power rack to promote rapid strength and mass gains. The program I will describe below is generally highly effective. The average somewhat advanced bodybuilder can expect to increase their best bench press performance with a close grip by 15 to 20 kilos. This is quite impressive as these gains usually come within a three to four week window.
The basis of this program is what American sports scientists Fleck, Kraemer and O'Shea refer to as "functional isometric contractions" (FIC for short). Over forty years ago, this training method was introduced to iron athletes under the name "isometric training", a term that is a mixture of isometric and isotonic. Strength training experts such as Letzelter, Hartmann and Tünnemann prefer the term "auxotronics". The concept behind this training method is to take the best that the isometric method has to offer and combine it with the regular type of training, also known as isotonic training.
FIC takes advantage of the specific joint angle-dependent strength gains of isometric exercises after pre-fatigue of the muscle caused by heavy repetitions over a short range of motion in the power rack.
Here's what you need to do. Choose three evenly divided ranges of motion on the bench press: the start range, the middle range and the end range. In all three ranges, you need to choose a specific weight that you can move from the beginning to the end of that specific partial range of motion. In all ranges, the range of motion is regulated by a set of pins in the power rack.
Basically, you will perform a set of bench presses in a power rack. You place the pins where the bar would be if you were only performing one-third repetitions across the bottom third of the range of motion.
Perform four to six partial repetitions in the normal way at a 202 tempo. When you get to the top of the movement on the last concentric repetition, push the bar as hard as you can against the pins for six to eight seconds as if you were trying to push the bar through the pins! Do not hold your breath during the isometric contraction. Instead, use very short breaths, alternating quickly between inhaling and exhaling.
If you have performed this set correctly, you should no longer be able to perform another concentric repetition after lowering the barbell. If you are still able to do this, it simply means that the weight is too light.
Perform two more sets within this range of motion. Then place the pins roughly where the bar would be if you were training in the middle range of the bench press. Repeat your four to six partial repetitions at a 202 tempo for three sets, again pushing the bar as hard as you can against the pins on the last repetition of each set. Also perform three sets in this area of the range of motion.
Then place the pins where the bar would be if you were training in the upper third of the bench press range of motion. Again, perform four to six partial repetitions at a 202 tempo for three sets, again pushing the bar as hard as you can against the pins on the last repetition of each set. Perform three sets in this range of motion.
By the end of the day you will have performed nine sets. It won't be necessary to do anything else on your chest day, but you can still do some supportive training for your triceps. Make sure you only do this program once every 10 days. Do more conventional training in between your FIC workouts.
Q: Why do some exercisers perform bench presses with their feet in the air and ankles crossed? It looks dangerous to me, but I see a lot of college athletes doing this. Do you think they know what they are doing?
The real reason for this is probably that they've been told it takes pressure off the lower back. Even if this is true, this type of exercise execution can be dangerous not only for the exerciser, but for other gym goers as well.
I once observed a football player performing bench presses with his feet in the air. The problem was that he wasn't extending one arm as far as the other. Since he had no safety catches on the bar, the weight plates slid off the bar on one side onto the foot of someone else who was clearing their weight plates due to the tilt of the bar.
I have my athletes place their feet on the floor for safety and better stability. If you feel pain or discomfort in your lower back in this position, it's either because your hip flexors are tight or because you're too short. Stretching the psoas and rectus femoris muscles before the bench press should solve this problem.
Q: My old training partner used to say "If you don't get sore muscles, then you haven't trained hard enough!". Is this statement accurate if my main goal is to induce hypertrophy? Do you really need to feel muscle soreness if you want to grow?
A: I would agree with your old training partner up to a point. The question at hand is what hypertrophy is exactly. According to Canadian exercise physiologist Duncan MacDougall, hypertrophy is "a biological adaptation to a biological stimulus." This biological stimulus generally consists of microscopic tears in the muscle associated with lowering weight.
The scientific literature has clearly demonstrated again and again that eccentric contraction - not concentric contraction - is responsible for tissue remodeling, and weight lowering results in microtraumas that are often associated with pain. Maybe we should get used to saying "I'm going to the gym to lower some weights to get more muscular."
This is the main reason why exercise equipment such as Mini-Gym and Hydra-Gym machines, which were designed to perform only concentric contractions, did not succeed in the market in the 1980s. Because these machines did not allow for eccentric contractions, exercisers were unable to make significant gains over time compared to training with free weights.
There are definitely some ways to combine your exercises to create more muscle soreness and therefore more hypertrophy, but you'll have to be a true masochist to learn how. However, all these possible combinations and exercise pairings are beyond the scope of this column.
Q: I have pretty good strength levels, but since I'm currently training to be a chiropractor in college, the time I have available to train is quite limited. I would like to gain a few pounds of muscle over the course of the year. Do you have any suggestions for a workout program? I can only work out for 40 minutes on Mondays, Tuesdays, Thursdays and Saturdays.
A: I would recommend that you re-prioritize your life. Give up training and dedicate your life to training. Okay, that was a joke. I've put together an effective program below for exercisers who are pressed for time, but because of your time constraints, this program obviously doesn't allow for "beach muscle workouts" like bicep curls. Here is that program:
Monday:
- A1) Bench press, 5 x 5 - 7, tempo: 5010, rest: 100 sec.
- A2) Pull-ups with wide grip, 5 x 5 - 7, tempo: 3011, rest: 100 seconds
- B) Seated dumbbell press, 3 triple descending sets of 6, 4, 4 repetitions, tempo: 4020, rest: 90 seconds
Notes: The notation A1 and A2 means that you should perform these two exercises alternately. In other words, perform a set of bench presses, followed by a set of wide grip pull-ups, followed by another set of bench presses, and so on. Alternate between these two exercises until you have performed five sets of each.
A 5010 tempo means that you take 5 seconds to lower the weight, reverse the movement at the lowest point of the movement without pausing and then move the weight up within one second. Do not pause at the highest point of the movement and immediately start to lower the weight again.
Tuesday:
- A) Deadlift with bent knees, 5 sets of 6, 6, 4, 4, 4 reps, tempo: 5010, pause: 180 seconds
- B) Partial repetitions deadlift, 3 x 7-9, tempo: 2110, rest: 120 seconds
- C) Standing calf raises, 3 x 10 - 12, tempo: 2210, rest: 60 seconds
Thursday:
- A1) Dumbbell incline bench press, 4 x 6 - 8, tempo: 5010, rest: 90 seconds
- A2) Pull-ups with underhand grip, 4 x 6 - 8, tempo: 5010, rest: 90 seconds
- B1) Dips on parallel bars, 4 x 6 - 8, tempo: 4020, rest: 75 seconds
- B2) Rowing on seated cable pulley, 4 x 6 - 8, tempo: 2102, rest: 75 seconds
Saturday:
- A1) Squats, 6 sets of 6, 6, 8, 8, 10, 25 reps, tempo: 5010, rest: 120 seconds
- A2) Lying leg curls, 6 sets of 4, 4, 4, 6, 6, 8 repetitions, tempo: 5010, rest: 120 seconds
This type of program works very well. I've seen exercisers gain 4 to 5 kilos of solid muscle in six months with this type of program - always assuming they were consistent with their diet. Every four weeks or so you should change the exercises. Changing the tempo would also be good.
For example, replace the deadlift with bent knees with deadlifts performed with a wide grip on an elevation.
Don't be afraid of losing mass in your arms, because most people who do this program actually build new muscles in their arms.
Source: https://www.t-nation.com/training/question-of-strength-27, https://www.t-nation.com/training/question-of-strength-28
From Charles Poliquin
How the mutants do it
Andy Bolton, who set a world record in the deadlift, was able to move 225 kilos in squats and 270 kilos in deadlifts when he tried these two exercises for the very first time.
Former Mr. Olympia Dorian Yates bench pressed 140 kilos on his first attempt as a teenager.
The owner of the Metroflex Gym Brian Dobson tells a story about his first meeting with the then powerlifter and later Mr. Olympia Ronnie Coleman. He describes Ronnie's enormous thighs with veins protruding through the elastane - even though Ronnie had never used anabolic steroids at the time.
Arnold Schwarzenegger looked more muscular after one year of bodybuilding training than most people do after 10 years of training.
It is very obvious that some individuals respond much better to training than others. But what makes the elite respond so much better than us "ordinary" people?
Genetics: The cold, hard truth
This is something you probably don't want to hear, but your progress depends largely on your genetic predispositions.
Recent research has shown that some individuals respond very well to strength training, while others barely respond, and still others don't respond at all. You read that right. Some people show no visible results. Scientists have created the term "non-responders" for these people.
The scientific studies
A groundbreaking study conducted by Hubal with 585 male and female subjects showed that 12 weeks of progressive dynamic training resulted in a shockingly wide range of responses.
The worst responders to the training lost 2% of their muscle cross-sectional area and built no strength at all. The best responders were able to increase their muscle cross-sectional area by 59% and increase their 1RM strength by 250%. You should keep in mind that all subjects followed the exact same training program.
The Hubal study is not the only study to show these types of results. Petrella, in a study of 66 subjects, showed that 16 weeks of progressive dynamic training produced no measurable hypertrophy in 26% of subjects. Wow, it must suck to be one of them.
The question that arises against this background is what mechanisms explain this. Let's look at the current study situation.
How genetics influence muscle growth
There is strong evidence that the results you see in the gym are heavily dependent on the efficiency of satellite cell-mediated myonuclear addition. In simple terms, your muscles will not grow until the satellite cells surrounding your muscle fibers donate their nuclei to your muscles so that your muscles can produce more genetic material to signal the cells to grow.
Petrella showed that the difference between people who responded excellently to strength training compared to people who did not respond to strength training was mainly in the area of saddle cell activation. People who respond excellently to strength training have more satellite cells surrounding their muscles and an amazing ability to expand their satellite cell pool via training.
In this study, people who responded excellently to strength training had an average of 21 satellite cells per 100 muscle fibers at the beginning of the study and this number had increased to 30 satellite cells per 100 muscle fibers after 16 weeks of training. This was accompanied by a 54% increase in average muscle cross-sectional area. The people who did not respond to strength training had 10 satellite cells per 100 muscle fibers at the beginning of the study and this number did not change over the course of the study, which also applied to their muscle mass.
Another study conducted by Bamman, which involved exactly the same experiment, showed that out of 66 subjects, the 17 subjects who responded best to the training achieved a 58% increase in muscle cross-sectional area, while the 32 subjects who were in the middle range were able to increase their muscle cross-sectional area by 28% and the 17 subjects in the lower range were not able to increase their muscle cross-sectional area at all.
The following could also be observed:
- An upregulation of mechanogrowth factor (MGF) by 126% in the top 17 subjects and by 0% in the 17 worst responders.
- An upregulation of myogenin by 65% in the top 17 subjects and by 0% in the 17 worst responders.
- An upregulation of IGF-IEa by 105% in the top 17 subjects and only 44% in the 17 worst responders.
Research conducted by Timmons showed that there were several highly expressed miRNAs in the 20% of subjects who were the worst responders in a prolonged resistance training intervention study.
Research conducted by Dennis showed that individuals with high expression of key hypertrophies had a clear adaptive advantage over "normal" individuals. Individuals with lower initial expression of key hypertrophies showed lower adaptations to strength training despite the fact that training increased their gene expression in response to training.
The bottom line
Some people have hit the genetic jackpot, while others have drawn a genetic blank. Genetically, anything that reduces the ability of myofibers to increase their number of nuclei in response to a mechanical load will reduce both hypertrophy and strength potential.
This ranges from the number of signaling molecules, the sensitivity of the cells to these signals, the availability of satellite cells and the expansion of the satellite cell pool, to miRNA regulation. Of course, nutrition and an optimal training program also play a role in hypertrophy, and certain genotypes may also be associated with hypertrophy.
Genetics and body fat
Genes can affect fat storage and fat loss by influencing energy intake, energy expenditure and/or nutrient partitioning. Scientists have created the term "obesogenic environment" to describe the way in which lifestyle changes over the last century have revealed our underlying genetic risk factors for excessive fat storage.
Natural selection has favored those who possess genes associated with a thrifty metabolism, which would allow survival during times of food scarcity. However, as much of the world's population today has adopted a modern lifestyle characterized by physical inactivity and excessive caloric intake, these same genes now contribute to poor health and overweight/obesity.
The scientific research
Bouchard took 12 pairs of twins and had them eat 1000 kcal above their maintenance calorie allowance for 84 out of 100 days, totaling 84,000 excess kcal. The subjects maintained a sedentary lifestyle during this time. The average weight gain was 17.86 pounds, but the range of weight gain ranged from 9.48 to 29.32 pounds!
Even when all subjects followed the same diet, the most metabolically "cursed" subjects gained more than three times the amount of weight compared to the most metabolically "blessed" subject, storing 100% of excess calories in their body tissues (compared to only 40% for the subject on the other end of the spectrum) and increasing their visceral abdominal fat by 200% (compared to 0% for the subject on the other end of the spectrum).
Similar variances were observed by Bouchard in twins who consumed a constant amount of energy while exercising regularly.
Perusse showed that genetic predisposition is responsible for 42% of subcutaneous fat and 56% of visceral abdominal fat. This means that individual genetics strongly influence where you store fat and some individuals have an alarming predisposition to store fat in their abdominal region.
Bouchard and Tremblay estimated that 40% of the variability in resting metabolic rate, the thermic effect of food and the energy cost of low to moderate intensity exercise is genetically determined. They also reported that habitual physical activity is strongly influenced by genetic predisposition.
Loos and Bouchard suggest that overweight and obesity have a genetic cause and that sequence variations in the adrenergic receptors, uncoupling proteins, peroxisome proliferator activated receptor and leptin receptor genes are of particular relevance.
O'Rahilly and Farooqi added that the insulin VNTR and IGF-1 SNPs are also associated with obesity, and Cotsapas showed 16 different loci that influence body mass index (BMI), all of which are associated with extreme obesity. Rankinen identified hundreds of possible gene candidates that could promote the development of obesity.
Fawcett and Barroso showed that fat mass and the obesity-associated gene (FTO) is the first universally accepted locus to be clearly linked to obesity. FTO deficiency protects against obesity and elevated levels promote obesity, which is most likely due to increased appetite and reduced energy expenditure.
Tercjak adds that FTO can also influence insulin resistance and suggests that over 100 genes influence overweight and obesity. Herrerra and Lindgren list 23 genes associated with obesity and suggest that hereditary factors are responsible for 40 to 70% of BMI!
Faith found evidence for a genetic influence on calorie intake. Similar conclusions were drawn by Choquette, who studied the eating behavior of 836 subjects and found six genetic links to increased calorie and macronutrient consumption. These included the adiponectin gene.
What does all this mean? It means that some individuals have a genetic predisposition to obesity and fat storage in the abdominal area.
But are some people born to be excellent athletes, while others are born to warm the bench? Let's find out.
Genetics and athleticism
Although we still have a lot to learn about genetics when it comes to human performance, we know that many different genes can influence performance.
The scientific studies
Bray et al (2009) reviewed the current knowledge of human genes that influence performance and concluded that 214 autosomal genes and loci, as well as 18 mitochondrial genes, appear to influence fitness and performance.
The best known performance-enhancing gene is ACTN3, also known as alpha-actin-3.
There are two alpha-actin proteins: ACTN2 and ACTN3. Alpha-actins are structural proteins of the Z-lines in muscle fibers and while ACTN2 is found in all fiber types, ACTN3 is preferentially found in type IIb muscle fibers. These fibers are involved in force production during high acceleration, which is the reason ACTN3 is associated with force production.
About 18% of all people - or over a billion people worldwide - cannot produce ACTN3 at all and their bodies generate more ACTN2 to compensate. These people cannot perform explosive movements as fast as their alpha-actin-3 producing counterparts and, as has been shown, elite sprinters almost never suffer from alpha-actin-3 deficiency (Yang).
The ACE gene - also known as the antiotensin converting enzyme - is also associated with human performance. Increased ACE D allele frequency is associated with power and sprint athletes, while increased allele frequency of ACE I is associated with endurance athletes (Nazarov).
Cauci showed that variations in the VNTR IL-1RN genes are associated with better athleticism. This gene influences the interleukin family of cytokines and promotes the inflammatory response and repair process after exercise. Reichman's work supports this research, as they found that the interleukin-15 protein and its receptor can be linked to increased muscle hypertrophy.
Numerous other genes, including the myostatin gene, also show a potential to improve athletic performance. However, there is no conclusive evidence yet, or we simply don't have a good enough understanding of the whole puzzle.
Don't panic - you're not doomed!
Although the research reviewed in this article can seem quite daunting, I have something to say about this.
First of all, we all have genetic predisposition issues that we need to work around. Some of us have a predisposition to excessive fat gain, some of us are lean but have stubborn fat deposits, some of us have problems building muscle and some of us are muscular but have a weak muscle group. Some of us have all these problems at once and no one has perfect genetics!
My list of genetic curses is a mile long, but I've still managed to build a pretty respectable body and achieve reasonably impressive strength levels. Secondly, the protocols used in this research involved no experimentation, no adaptations and no autoregulatory training. We all need to adjust the variables and find our individual optimal training methodology.
Some people respond best to variety, some best to volume, some best to intensity, some best to high training frequency and others best to high training density. You need to find the best stimuli for your body that will evolve over time.
Third, I have talked to my colleagues about this topic and we agree on the following: we have never trained anyone who did not look better after a few months of training than when they started - assuming, of course, that they followed the program. All of these individuals have lost fat and improved their shape.
While some individuals have a much easier time developing an impressive body than others, I have yet to see an individual who has trained intelligently achieve any results.
So even if you are a so-called "hardgainer" and don't respond well to training and nutrition, you can and will see results if you are consistent and if you keep experimenting. Of course, the rate and extent of adaptations will be heavily influenced by your genetics, but sound and sensible training methods will always be responsible for a large part of the training effects.
The lesson is this: Your genetic makeup makes a difference, but smart training, smart nutrition and smart supplementation can help you maximize what your parents passed on to you.
References
- Hubal MJ, Gordish-Dressman H, Thompson PD, Price TB, Hoffman EP, Angelopoulos TJ, Gordon PM, Moyna NM, Pescatello LS, Visich PS, Zoeller RF, Seip RL, Clarkson PM. Variability in muscle size and strength gain after unilateral resistance training. Med Sci Sports Exerc 37: 964-972, 2005.
- Petrella JK, Kim JS, Mayhew DL, Cross JM, Bamman MM. Potent myofiber hypertrophy during resistance training in humans is associated with satellite cell-mediated myonuclear addition: a cluster analysis. J Appl Physiol 104: 1736-1742, 2008.
- Bamman MM, Petrella JK, Kim JS, Mayhew DL, Cross JM. Cluster analysis tests the importance of myogenic gene expression during myofiber hypertrophy in humans. J Appl Physiol 102: 2232-2239, 2007.
- Timmons JA. Variability in training-induced skeletal muscle adaptation. J Appl Physiol [Epub ahead of print], 2010.
- Dennis RA, Zhu H, Kortebein PM, Bush HM, Harvey JF, Sullivan DH, Peterson CA. Muscle expression of genes associated with inflammation, growth, and remodeling is strongly correlated in older adults with resistance training outcomes. Physiol Genomics 38(2):169-75, 2009.
- Bouchard C, Tremblay A, Despres JP, Nadeau A, Lupien PJ, Theriault G, Dussault J, Moorjani S, Pinault S, Fournier G. The response to long-term overfeeding in identical twins. N Engl J Med. 322(21):1477-1482, 1990.
- Bouchard C, Tremblay A, Despres JP, Theriault G, Nadeau A, Lupien PJ, Moorjani S, Prudhomme D, Fournier G. The response to exercise with constant energy intake in identical twins. Obes Res 2:400-410, 1994.
- Perusse L, Despres JP, Lemieux S, Rice T, Rao DC, Bouchard C. Familial aggregation of abdominal visceral fat level: results from the Quebec family study. Metabolism 45:378-382, 1996.
- Bouchard C, Tremblay A. Genetic effects in human energy expenditure components. Int J Obes 49-55. discussion 55-8, 1990.
- Loos RJ and Bouchard C. Obesity - is it a genetic disorder? J Intern Med254(5) 401-25, 2003.
- Cotsapas C, Speliotes EK, Hatoum IJ, et al: Common body mass index-associated variants confer risk of extreme obesity. Hum Mol Genet 18:3502-3507, 2009.
- Rankinen T, Zuberi A, Chagnon YC, Weisnagel SJ, Argyropoulos G, Walts B, Perusse L, Bouchard C. The human obesity gene map: the 2005 update. Obesity (Silver Spring) 14(4):529-644, 2006.
- Fawcett KA, Barroso I. The genetics of obesity: FTO leads the way. Trends Genet. pp. 266-274, 2010.
- Tercjak M, Luczynski W, Wawrusiewicz-Kurylonek N, Bossowski A. The role of FTO gene polymorphism in the pathogenesis of obesity. Pediatr Endocrinol Diabetes Metab 16(2) 109-13, 2010.
- Herrera B and Lindgren C. The genetics of obesity. Curr Diab Rep 10:498-505, 2010.
- Faith MS, Rha SS, Neale MC, Allison DB. Evidence for genetic influences on human energy intake: results from a twin study using measured observations.Behav Genet 29:145-54, 1999.
- Choquette AC, Lemieux S, Tremblay A, Chagnon YC, Bouchard C, Vohl MC, Perusse L. Evidence of a quantitative trait locus for energy and macronutrient intakes on chromosome 3q27.3: the Quebec Family Study. Am J Clin Nutr 88(4): 1142-8, 2008.
- Bray MS, Hagberg JM, Perusse L, Rankinen T, Roth SM, Wolfarth B, Bouchard C. The human gene map for performance and health-related fitness phenotypes: the 2006-2007 update. Med Sci Sports Exerc 41: 35- 73, 2009.
- Cauci S, Santolo M, Ryckmann KK, Williams SM, Banfi F. Variable number of tandem repeat polymorphisms of the interleukin-1 receptor antagonist gene IL-1RN: a novel association with the athlete status. BMC Med Genet 11(29) 2010.
- O'Rahilly S., Farooqi I.S. Genetics of obesity. Philos. Trans. R. Soc. Lond. B Biol. Sci. 361:1095-1105, 2006.
- Riechman SE, Balasekaran G, Roth SM, Ferrell RE. Association of interleukin-15 protein and interleukin-15 receptor genetic variation with resistance exercise training responses. J Appl Physiol 97: 2214-2219, 2004.
- Yang N, MacArthur DG, Gulbin JP, Hahn AG, Beggs AH, Easteal S, North K. ACTN3 genotype is associated with human elite athletic performance.Am J Hum Genet 73: 627-631, 2003.
- Nazarov IB, Woods DR, Montgomery HE, Shneider OV, Kazakov VI, Tomilin NV, Rogozkin VA (2001) The angiotensin converting enzyme I/D polymorphism in Russian athletes. Eur J Hum Genet 9:797-801, 2001.
Source: https://www.t-nation.com/training/truth-about-bodybuilding-genetics
By Bret Contreras
Here is a brief summary:
- New research regarding the growth of Type I and Type II muscle fibers suggests that we have been neglecting our slow-contracting muscle fibers by training heavy.
- Type I muscle fibers are maximally stimulated by longer duration sets that require lower weights. Type II muscle fibers respond best to short sets with heavy weights.
- There are a lot of ways to vary the intensity in your training program, which include things like periodizing repetition ranges over time, as well as using heavier weights for multi-joint exercises and using lighter weights for isolation exercises.
"Train heavy to grow" is a favorite mantra among trainers and exercisers alike. Heavy weights maximally recruit large motor units associated with type II muscle fibers, and since type II fibers are the strength-related fibers that have the greatest growth potential, the key to maximizing muscle growth is to maximize their recruitment, right?
Well, not so fast...
Don't neglect your slow contracting muscle fibers
Type I fibers are like the Rodney Dangerfield of the bodybuilding world - they get no respect. Smaller, weaker and often smaller than their fast-contracting counterparts, Type I fibers are only famous for their ability to contract repeatedly - albeit without much force.
Relegated to a life of 5000 meter runs, marathons and disturbingly tight running shorts, the ability of these fibers to withstand fatigue seems to be more of a bodybuilding curse than a blessing. For this reason, bodybuilding training philosophies typically revolve around stimulating and exhausting Type II muscle fibers, while the slow-contracting muscle fibers don't get much attention.
However, new research on the effects of different training intensities and the growth of type I and type II fibers suggests that we have been doing the slow contracting muscle fibers an injustice and missing out on several kilos of potential muscle mass (1).
It's time to rethink our training philosophies in the context of fiber type specific hypertrophy.
Heavy weights and type II fibers
Certainly a large number of studies suggest that Type II fibers do indeed grow more with high-intensity strength training (2). The caveat here is the high intensity. It is not necessarily the case that type II fibers have an innate ability to outperform their slow-contracting cousins in terms of growth, but merely that they show superior growth when trained at high intensities (>50% of 1RM weight).
Our current understanding of hypertrophy of each fiber type may be more a consequence of the way it has been studied (high intensity) than of what actually happens in the gym (2, 3). The best summary of this relationship is a 2004 paper by Dr. Andrew Fry that summarized data from different studies regarding the growth rate of muscle fiber types and concluded that Type II fibers show superior growth at most exercise intensities.
However, when exercise intensity dropped below 50% of 1RM, type I fibers grew more than type II fibers, but growth in this range did not come close to what was achieved at higher intensities regardless of fiber type. After reading a study like this, not much would change in our training recommendations, but the type of analysis performed by Fry has its limitations (2).
The biggest limitation is that there have not been many low-intensity training studies to compare (2, 3) and there is a lack of studies that have directly compared high-intensity training to low-intensity training, taking into account the growth of different fibers.
Add to this recent research on the growth rates of muscle fibers in response to different training intensities (1) and you will quickly see that our type I fibers are capable of more than we have previously given them credit for.
A plea for Type I
Although they may be scarce, there are enough studies for us to conclude that we have probably underestimated the hypertrophy capacity of our type I fibers. Recently, Mitchell et al (1) conducted a now infamous training study that showed that training with low weights (three sets at 30% of 1RM), when performed to muscle failure, can produce comparable hypertrophy responses to training at higher intensities (three sets at 80% of 1RM).
While the data may not be statistically significant, when we look at individual fiber types, we see that Type I fibers are slightly more responsive to low-intensity training (19% change vs. 14%) and that Type II fibers are slightly more responsive to high-intensity training (15% vs. 12%).
This ultimately suggests that the equation involves more than the number of weight plates you put on the bar and tentatively supports what might be intuitively obvious: Type I muscle fibers are maximally stimulated by sets of longer duration with lower weights, while Type II fibers respond best to short sets with heavier weights.
A frequently criticized weakness in most training studies is that the scientists use untrained college students as test subjects. What happens in the untrained bodies of these subjects does not necessarily represent what happens in well-trained muscles. Fortunately, however, we also find support for our muscle fiber theories when we look at the muscle fibers of highly trained athletes.
Bodybuilders typically emphasize volume and fatigue and use moderate repetition ranges (4), while powerlifters (5) and Olympic weightlifters emphasize load and/or speed of movement. Not surprisingly, bodybuilders exhibit significantly greater hypertrophy of type I fibers compared to strength-oriented athletes (2).
Considering all the facts and evidence, it seems realistic to conclude that different training intensities can produce comparable overall muscle hypertrophy (1, 6-8), although the types of fibers involved may differ.
As with most things in the world of science, this is not a clear-cut issue. Two other studies with a slightly different study design have examined this issue and both of these studies concluded that high-intensity training is superior for growth regardless of fiber type (9, 10).
And this is where things start to get interesting. Although there are exceptions, studies where the work performed was the same at high and low intensity tended to favor high-intensity training for both fiber type-specific and overall muscle growth (10, 11). In the studies where the work performed at high and low intensity is not identical, equivalent results were observed at different intensities.
Ultimately, the idea that we have neglected the growth potential of type I fibers hinges on the argument that<
- hypertrophy requires a certain minimum time under tension, which varies depending on the training intensity and
- this time under tension is higher for type I muscle fibers than for type II muscle fibers.
Although no fiber type-specific effects were examined in this study, Burd et al. (12) compared the acute protein synthesis response to four training sets in three different scenarios:
- 90% of 1RM to muscle failure
- 30% of 1RM where the total work performed was the same as the 90% of 1RM scenario
- 30% of the 1RM to muscle failure
Although the protein synthesis response varied slightly over time, it was quite similar in the two scenarios with training to muscle failure regardless of intensity. However, the protein synthesis response in the second scenario with an identical amount of work performed at 30% of 1RM weight - in which the time under tension was significantly less than in the 30% RM to muscle failure scenario - was only about half as strong as in the two scenarios with training to muscle failure.
Conclusion: Although the protein synthesis response to a single training session may not necessarily be an indicator of long-term adaptations, the fact that two studies show comparable hypertrophy when low-intensity training is performed to muscle failure provides further support for this idea (1, 6).
Does size matter?
The use of heavy weights is justified based on the fact that there is convincing evidence that these weights induce substantial hypertrophy independent of fiber type considerations (2, 9, 10, 13 - 17).
This is consistent with Hennemann's size principle of recruitment, which states that motor units are recruited in a specific order based on their size - smaller motor units are recruited in low force demand scenarios, while larger motor units come into play when force demands increase (18, 19). Heavy weights require more muscle mass to produce force, so you need to recruit more motor units from the start than if you were moving a light weight.
However, this argument does not explain the fact that fatigue could stimulate growth and that the onset of fatigue can directly influence the recruitment of motor units (20). If you move a relatively light weight, the recruitment of motor units at the beginning of the set will be lower than if you had started the set with a heavier weight.
Once fatigue sets in, you progressively recruit more fast motor units as the force-producing ability of the slow-contracting muscle fibers decreases (21). The size principle is maintained as you recruit motor units from the smallest to the largest, but you end up using fast contracting muscle fibers with a lighter load once you are fatigued.
This explains in part how the fast-twitch muscle fibers were able to grow during low-intensity training in the Mitchell et al. study (1) and why maximizing time under tension through exhaustion and muscle failure may be important in this concept.
Potential kilos of new muscle mass?
The idea that you are sacrificing kilos of muscle mass by ignoring training with lighter weights may seem like an exaggeration, but a brief overview of the fiber type composition of different muscles might change your mind.
Of course, the ratio of muscle fiber types can vary from person to person and is influenced by genetic predispositions and training (22), but considering that many of the major muscle groups have a substantial percentage of type I fibers - on average, people have roughly equal amounts of fast- and slow-contracting muscle fibers - this means that changing your training approach to optimize the growth of slow-contracting fibers may be worth a try.
Multiple repetition ranges are synonymous with maximum stimulation
For those looking to maximize their hypertrophy potential, it makes sense to cover the entire continuum of repetition ranges. While it may not be wrong to focus on the so-called "hypertrophy range" (6 to 12 repetitions), you should include both high repetition ranges (15 to 20+) and low repetition ranges (1 to 5) in your training program.
Such an approach not only ensures complete stimulation of the entire spectrum of muscle fibers, but also serves as preparatory work for optimal hypertrophy performance. Training with low repetitions promotes the neuromuscular adaptations necessary to develop maximal strength, allowing heavier weights (and therefore higher mechanical tension) to be used at moderate training intensities.
Performing sets with higher repetitions, on the other hand, can increase the lactate threshold over time, delaying the onset of fatigue and thereby increasing the time under tension when training with moderate repetitions.
There are countless ways in which varying intensities can be incorporated into a training program. Perhaps the best way to ensure continuous progress is to periodize the repetition ranges used during training. There are both linear and non-linear alternatives. It ultimately comes down to personal preference and individual goals (e.g. whether you are trying to maximize performance in a specific event).
Another option is to base load strategies on the type of exercise being performed. For example, you might choose to focus on low to moderate repetition ranges (~1 to 10) for multi-joint exercises such as squats, rows and presses, while prioritizing training with higher repetition counts (15+) for isolation exercises that are better suited to lighter training weights.
There are no hard and fast rules here. Responses to training vary from person to person and ultimately you will need to experiment with different approaches to find what works best for you.
Is there any hurry?
Type II fibers may beat Type I fibers in terms of hypertrophy superiority, but are you willing to take the risk of underestimating the potential of Type I fibers? Optimal hypertrophy training will give your fast-twitch muscle fibers the heavy weights they crave, while giving your Type I fibers the extended time under tension they deserve.
Note: Dan Ogborn, PhD, CSCS contributed to this article.
References:
- Mitchell, C. J. et al. Resistance exercise load does not determine training-mediated hypertrophic gains in young men. J Appl Physiol 113, 71-77 (2012).
- Fry, A. C. The role of resistance exercise intensity on muscle fiber adaptations. Sports Med 34, 663-679 (2004).
- Wernbom, M., Augustsson, J. & Thomeé, R. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Med 37, 225-264 (2007).
- Hackett, D. A., Johnson, N. A. & Chow, C.-M. Training Practices and Ergogenic Aids used by Male Bodybuilders. J Strength Cond Res (2012). doi:10.1519/JSC.0b013e318271272a
- Swinton, P. A. et al. Contemporary Training Practices in Elite British Powerlifters: Survey Results From an International Competition. J Strength Cond Res 23, 380-384 (2009).
- Ogasawara, R., Loenneke, J. P., Thiebaud, R. S. & Abe, T. Low-load bench press training to fatigue results in muscle hypertrophy similar to high-load bench press training. International Journal of Clinical Medicine 4, 114-121 (2013).
- Léger, B. et al. Akt signaling through GSK-3beta, mTOR and Foxo1 is involved in human skeletal muscle hypertrophy and atrophy. J Physiol (Lond)576, 923-933 (2006).
- Lamon, S., Wallace, M. A., Léger, B. & Russell, A. P. Regulation of STARS and its downstream targets suggest a novel pathway involved in human skeletal muscle hypertrophy and atrophy. J Physiol (Lond) 587, 1795-1803 (2009).
- Schuenke, M. D. et al. Early-phase muscular adaptations in response to slow-speed versus traditional resistance-training regimens. Eur J Appl Physiol112, 3585-3595 (2012).
- Campos, G. E. R. et al. Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones. Eur J Appl Physiol 88, 50-60 (2002).
- Holm, L. et al. Changes in muscle size and MHC composition in response to resistance exercise with heavy and light loading intensity. J Appl Physiol 105, 1454-1461 (2008).
- Burd, N. A. et al. Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men. PLoS ONE 5, e12033 (2010).
- Aagaard, P. et al. A mechanism for increased contractile strength of human pennate muscle in response to strength training: changes in muscle architecture. J Physiol (Lond) 534, 613-623 (2001).
- Charette, S. L. et al. Muscle hypertrophy response to resistance training in older women. J Appl Physiol 70, 1912-1916 (1991).
- Harber, M. P., Fry, A. C., Rubin, M. R., Smith, J. C. & Weiss, L. W. Skeletal muscle and hormonal adaptations to circuit weight training in untrained men. Scand J Med Sci Sports 14, 176-185 (2004).
- Kosek, D. J., Kim, J.-S., Petrella, J. K., Cross, J. M. & Bamman, M. M. Efficacy of 3 days/wk resistance training on myofiber hypertrophy and myogenic mechanisms in young vs. older adults. J Appl Physiol 101, 531-544 (2006).
- Staron, R. S. et al. Strength and skeletal muscle adaptations in heavy-resistance-trained women after detraining and retraining. J Appl Physiol 70, 631-640 (1991).
- Henneman, E., Somjen, G. & Carpenter, D. O. Excitability and inhibitability of motoneurons of different sizes. J. Neurophysiol. 28, 599-620 (1965).
- Henneman, E., Somjen, G. & Carpenter, D. O. FUNCTIONAL SIGNIFICANCE OF CELL SIZE IN SPINAL MOTONEURONS. J. Neurophysiol. 28, 560-580 (1965).
- Schoenfeld, B. J. Potential Mechanisms for a Role of Metabolic Stress in Hypertrophic Adaptations to Resistance Training. Sports Med (2013). doi:10.1007/s40279-013-0017-1
- Adam, A. & De Luca, C. J. Recruitment order of motor units in human vastus lateralis muscle is maintained during fatiguing contractions. J. Neurophysiol. 90, 2919-2927 (2003).
- Simoneau, J. A. & Bouchard, C. Genetic determinism of fiber type proportion in human skeletal muscle. FASEB J 9, 1091-1095 (1995)
- Tirrell, T. F. et al. Human skeletal muscle biochemical diversity. J. Exp. Biol. 215, 2551-2559 (2012).
- Johnson, M. A., Polgar, J., Weightman, D. & Appleton, D. Data on the distribution of fiber types in thirty-six human muscles. An autopsy study. J. Neurol. Sci. 18, 111-129 (1973).
Source: https://www.t-nation.com/training/light-weights-for-big-gains
By Brad Schoenfeld, PhD
The neurotyping training sessions - Part 1
Part 1 of this article series included an introduction to neurotyping. In a nutshell, the baseline levels of 3 neurotransmitters (dopamine, serotonin and norepinephrine) significantly influence your personality, dictating how you should train and how you should eat to achieve the best possible results. Part 2 dealt with the first neuroprofile: the constant seeker of novelty. Part 3 dealt with the second neuroprofile: The Reward Addict. Part 4 dealt with the third neuroprofile: The Harm Avoider.
In this part of the article series, we will go a little deeper into each neurotype, talk about the specific design of training programs and discuss mixed neurotypes.
Neurotypes 1A and 1B
All type 1 exercisers need intensity. For them, performance is more important than a pump or a good mind-muscle connection. Methods where the nervous system is most active will lead to the greatest improvements. In fact, these exercisers find isolation training or pump training boring and annoying.
The two subtypes differ in two ways: how much volume they can tolerate and how much variation they can have in a training session.
In both cases, this depends on their acetylcholine levels. High acetylcholine levels allow a type 1A exerciser to cope with more volume. How does this work? By reducing the dependence on adrenaline. When you have more acetylcholine, you don't need the same amount of adrenaline to perform well. Acetylcholine increases the contractility of the heart and muscles. It also increases blood flow and focus.
Remember that dopamine is needed for the production of adrenaline (epinephrine). So the more adrenaline you need to produce, the more dopamine you will "use." This could lead to a depletion of dopamine reserves.
In order to have high training motivation and aggressiveness, you need high dopamine levels and the constant novelty seeker (neurotype 1) will quickly deplete their dopamine reserves, which will result in a decrease in their work capacity. If a type 1 exerciser has high acetylcholine levels, then they can tolerate more volume because they do not deplete their dopamine reserves as quickly.
In addition, people with higher acetylcholine levels are good at multitasking tasks. They can easily shift their attention from one task to another without losing efficiency. Signs of high acetylcholine levels include an excellent memory and the ability to pay attention to more than one thing at a time, as well as being able to complete more than one project at a time.
People with low acetylcholine levels often forget things (they lose their keys, for example) and may have memory problems. When they do something, they almost forget that the rest of the world exists. They may also find it difficult to make a decision when there is more than one option.
Neurotype 1A, - Low acetylcholine levels
General training recommendations
- High training frequency: Train 6 to 7 days per week.
- Very low volume, short training sessions: This type has the lowest capacity for volume. He should perform 6 to 12 work sets per training session and his training sessions should ideally be shorter than 45 minutes (or even shorter than 30 minutes after the warm-up).
- Highest intensity - very heavy weights, low repetitions. The more a training session is neurologically driven, the better. A good intensity zone is 87 to 92% of 1RM weight. This type should stick to sets of 1 to 3 reps and rarely go up to 5 reps.
- Few exercises per training session: This type is not efficient at shifting his focus. He does best with 2 or 3 exercises per training session. He does not respond well to isolation training and should only use it to compensate for weaknesses.
- Moderate to long rest intervals: Even though this type needs a fairly fast pace in his training to stay focused, he needs a little more recovery time between sets. Although this type should not force themselves to rest by the clock, 90 to 150 seconds between sets is usually adequate.
- Best training methods: Aside from clusters, this type doesn't do well with many other methods because intensity is more important to him than time under tension or the mind-muscle connection. This type does well with 3/2/1 waves and he finds lightly deviated repetitions very effective. (Exercises such as Snatch Grip High Pulls and Push Press (standing shoulder press with a slight swing from the legs) are excellent for this type). People with this neurotype do not respond well to a slower tempo or an emphasis on the negative (lowering) phase of the movement. They respond better to training with compensatory acceleration (CAT), which attempts to accelerate the weight as quickly as possible.
Example training program
Day 1
- Activation: medicine ball throws from the chest, 3 sets of 3 reps.
- Push press (standing shoulder press with leg swing)
3 progressively heavier preparation sets
2* 3/2/1 waves (second wave heavier)
120-150 seconds rest between sets
- Bench press
3 progressively heavier preparation sets
3 x 3 with 85-90%
3 x 3 with 65-70% with a focus on maximum acceleration
- 90-120 seconds rest
Day 2
- Activation: Medicine ball slams (solid throws on the floor), 3 sets of 3 reps.
- Pendlay rowing
3 progressively heavier preparatory sets of 3 reps
3 sets of 5 clusters (5 reps with 10 seconds rest between reps) using a 3-4 RM weight
120-150 seconds rest
- Pull-ups with a neutral grip or on rings
3 progressively heavier preparatory sets of 3 reps
3 sets of 3 reps with a challenging weight
3 sets of 3 reps using bodyweight only with a focus on speed
90-120 seconds rest
Day 3
- Activation: vertical jumps with reset, 3 sets of 3 reps.
- Classic squats
3 progressively heavier preparation sets
2* 3/2/1 waves (second wave heavier)
120-150 seconds rest between sets
- High pull from a hanging positionbr> o 3 progressively heavier preparation sets
3 x 3 reps with 85-90%
3 x 3 reps with 65-70% and focus on maximum acceleration
90-120 seconds rest
Day 4
- Activation: plyometric push-ups, 3 sets of 3 reps.
- Bench press from a rack (8 to 10 centimetres from the chest)
3 progressively heavier preparatory sets of 3 reps.
3 sets of 5 clusters (5 reps with 10 seconds rest between reps) using a 3-4 RM weight
120-150 seconds rest
- Dumbbell push press with neutral grip (standing shoulder press with leg swing)
3 progressively heavier preparation sets
3 x 3 reps with 85-90%
3 x 3 reps with 65-70% with a focus on maximum acceleration
90-120 seconds rest
Day 5
- Activation: Medicine ball slams (fixed throws on the floor), 3 sets of 3 reps.
- Seated rowing on the cable
3 progressively heavier preparation sets
2* 3/2/1 waves (second wave heavier)
120-150 seconds rest between sets
- High pulls from blocks
3 progressively heavier preparation sets
2* 3/2/1 waves (second wave heavier)
120-150 seconds rest between sets
Day 6
- Activation: vertical jumps with reset, 3 sets of 3 reps.
- Front squats
3 progressively heavier preparation sets
2* 3/2/1 waves (second wave heavier)
120-150 seconds rest between sets
- Romanian deadlift
3 progressively heavier preparation sets
3 sets of 3 reps with a heavy weight (82-85%)
3 sets of 3 with 65-70% using a stronger concentric acceleration
Day 7
- Training free
Type 1B: High acetylcholine levels
General training recommendations
- High frequency: Train 5-6 days per week.
- Can tolerate a high volume of high intensity work: These are the exercisers that usually make the best CrossFitters and strength/power athletes (American football, track and field, powerlifting). They can tolerate high intensity just like Type 1A exercisers, but can also cope with a higher daily workload. However, they need to incorporate restorative training sessions (neural loading) into their training program to avoid slumps. This type can tolerate 12 to 20 heavy work sets during a training session if they perform an occasional (once a week) neural load training session.
- Heavy training with low to moderate repetitions: This type achieves very good results in the heavy basic exercises with repetition counts that range from 3 to 6. He is not as demotivated as type 1A by isolation training or pump training, but these forms of training should still not make up a large part of his training session unless it is to compensate for a specific weakness. If this type is doing isolation training, they should avoid extra high repetitions. Sets of 6 to 8 repetitions are better. Even with isolation exercises, he must have the feeling that he is training quite heavily.
- More exercises or methods within a training session: To feel stimulated, this type needs variety - either by using many different exercises or using different training methods within a training session. If a training session includes both a minimal exercise selection and uses repetitive methods or load patterns, this will be demotivating for this type.
- Short rest intervals: The rest intervals should be slightly shorter. Exercisers of this type can afford to do this as the acetylcholine will protect them from an overproduction of adrenaline, which would cause their dopamine levels to plummet. A training session with a fast pace will always produce better results.
- Best training methods: This type is best advised with methods that are heavy and give the feeling of using low repetition numbers. Clusters where 5 to 6 total repetitions with 10-15 seconds rest between repetitions, rest/pause sets where 4-6 repetitions are performed on the first part of the set, 5/4/3 waves, or EMOMs with 2-4 repetitions per set are all good choices.
Example training program
Day 1
- Activation: Medicine ball throws from the chest, 3 sets of 3 reps.
- Preparation: Band pull-apart (pulling apart a band), 3 sets of 8-10 reps.
- Bench press
3 progressively heavier preparation sets
2* 5/4/3 waves
90 seconds rest between sets
- B1. Dumbbell rowing with supported chest
4 work sets of 4-6 reps
Alternating with B2
30-45 seconds rest
- B2. Dumbbell incline bench press
4 sets of 4-6 reps.
75-90 seconds rest
- C1. Floor press with close grip
3 sets of 6-8 reps
Alternating with C2
30-45 seconds rest
- C2. Pull-ups with neutral grip
3 sets of 6-8 reps.
75-90 seconds rest
Day 2
- Activation: vertical jumps with reset, 3 sets of 3 reps.
- Classic squats
3 progressively heavier preparation sets
2* 5/4/3 waves
90 seconds rest between sets
- B1. Romanian deadlift
4 work sets of 4-6 reps
Alternating with B2
30-45 seconds rest
- B2. Hackenschmidt squats on the machine
4 sets of 4-6 reps.
75-90 seconds rest
- C1. Glute-Ham Raises
3 sets of 6-8 reps.
Alternating with C2
30-45 seconds rest
- C2. Farmers Walk
3 sets of 20-30 seconds (walking under control with solid posture, no running)
75-90 seconds rest
Day 3 (neural charge)
- A1. Vertical jumps, 3-5 reps.
30-45 seconds rest
- A2. Medicine ball throws from the chest, 3-5 reps.
30-45 seconds rest
- A3. Box jumps 3-5 reps.
30-45 seconds rest
- A3. Medicine ball slam (fixed throws on the floor), 3-5 reps.
1 minute rest
Perform the circuit four to five times
Day 4
- Activation: 3 sets of 3 reps.
- Preparation: band pull-apart, 3 sets of 8-10 reps.
- Bench press from a rack (5 to 8 centimeters above the chest)
Increase the weight up to 3RM over the course of 6-8 sets
75-90 seconds rest
- Bench press from a rack (5 to 8 centimetres above the chest)
90-95% of 3RM weight
3 sets per cluster for 5-6 reps, 10 seconds rest between reps
90-120 seconds rest
- Bench press from a rack (5 to 8 centimetres above the chest)
80-85% of 3RM weight
3 sets with max reps / pause 15 seconds / max reps
- Bench press from a rack (5 to 8 centimeters above the chest)
80-85% of 3RM weight
3 sets of 3 x close grip + 3 x wide grip + 3 x normal grip
Day 5
- Activation: vertical jumps, 3 sets of 3 reps.
- Front squats
Increase the weight within 6 to 8 sets up to 3RM weight
75-90 seconds rest
- Front squats
90-95% of 3RM weight
3 sets per cluster for 5-6 reps, 10 seconds rest between reps
90-120 seconds rest
- Front squats
80-85% of 3RM weight
3 sets of max reps / pause 15 seconds / max reps squats
- Front squats
80-85% of 3RM weight
3 sets of 3 front squats with close stance + 3 front squats with wide stance + 3 classic squats
Day 6
- Activation: Medicine ball slam (fixed throws on the floor), 3 sets of 3 reps.
- Preparation: band pull-apart, 3 sets of 8-10 reps.
- Pull-ups with neutral grip
3 preparation sets
2* 5/4/3 waves
75-90 seconds rest
- Seated cable rowing
4 rest/pause sets (4-6 reps, pause for 15 seconds, 2-3 additional reps)
90-120 seconds rest
- Rowing with supported chest (chest on an incline bench)
4 sets of 4-6 reps with holding the maximum contraction for 2 seconds per rep.
75-90 seconds rest
- D1. Side raise bent over
3 sets of 6-8 reps, holding the maximum contraction for 2 seconds per rep.
D1 & D2 are performed as a superset, no rest after D1
- D2. Band Pull-Apart
3 sets of 8-10 reps.
75-90 seconds rest
Day 7
- Training free In the next part of this article series we will take a closer look at training the remaining neurotypes and mixed types.
Source: https://www.t-nation.com/workouts/the-neuro-type-workouts
Christian Thibaudeau
