Training

By Chad Waterbury | 02/27/14

Source: https://www.t-nation.com/training/pull-the-hypertrophy-trigger

Here's what you need to know...

1. If you're moving a weight that allows no more than 5 reps on the first set, then you're already doing all you can for optimal motor unit recruitment.
2. You can use light weights and still build muscle, but you need to figure out what weight allows no more than 22 reps (about 60% of 1RM) on the first set and on subsequent sets, no matter how much the reps drop, don't use a lighter weight.
3. When training with lighter weights, you must accelerate during the concentric phase, consciously tense the muscles hard at the point of maximum contraction, lower the weight in a controlled manner and limit the duration of each set to 10 seconds if maximum recruitment of the motor units is the goal.
4. The strongest motor units can only sustain their activity for about 10 seconds before exhaustion sets in and they drop out.

There are a number of ways to induce hypertrophy, but just because you build muscle doesn't mean you'll be a more explosive athlete. Cyclists, for example, build impressive muscular thighs through countless hours on the bike. What's not so impressive are their performances in sprints or squats.

If your goal is hypertrophy with accompanying gains in explosiveness and athleticism, then it's important to recognize the role of the nervous system. I'm talking here about maximal force production, which is the impetus for all the gains in strength and growth you're after.

The force a muscle can release is determined by 2 factors:

1. The number of motor units recruited.
2. The pulse frequency rate of the motor units.

In the neuroscience literature, recruitment of motor units and impulse frequency rate are mentioned separately, but they go hand in hand. Forget which factor plays a more important role. Your goal is to optimize both and you will follow the guidelines I have laid out below. The key is to recruit and fatigue a maximum number of motor units with each exercise. If you do this, then you won't have to worry about anything else - except maybe buying new clothes.

If you are moving a weight that allows no more than five repetitions on the first set, then you are already doing all you can for optimal motor unit recruitment. These heavy weights require intense focus, so the idea of trying to speed up these weights or consciously tighten the muscles even harder at the point of maximum contraction is a futile labor of love. There is no cognitive space left for this. In other words, it's hard to screw up a heavy training session. But you can't train hard all the time, nor should you.

However, if you keep moving further and further away from maximum weights, then things can go wrong. This is because you have significantly more cognitive and motor control over the speed of movement and your muscle activity. It's what you do during these workouts with lighter weights that can really make the difference between success and failure.

Here are the most effective ways I know of to simultaneously develop muscle and explosive athleticism when you're not using maximal training weights.

How far can you reduce weights and still build muscle?

The first logical question regarding training weights is: how far can you reduce weights and still build muscle? Research by Kumar and colleagues showed that 60% of our maximum weight for one repetition is the lowest training weight before protein synthesis decreases significantly - and to build muscle, you need to stimulate protein synthesis.

This requires a weight that is sufficient to recruit your strongest motor units. If you were forced to train with a 10 kilo dumbbell for three months, it is unlikely that you would achieve visible gains in muscle mass. The weight is simply too light for any hard-training strength athlete to recruit their largest motor units - even if they accelerate the weight as much as possible with each repetition.

Since the weight you choose obviously plays a significant role in how much muscle mass you'll build, I'll explain how you can choose the correct weight without having to determine your 1RM weight for each exercise and perform a calculation with it. For most exercisers, 60% of the maximum weight for a repetition is a weight they can perform 20 to 22 repetitions with when rested. Let's say you want to determine 60% of your 1RM weight for single arm dumbbell rowing. You'll probably have a rough idea of what weight you should choose to get into the 20-22 reps range. Let's assume this is a 25 kilo dumbbell.

So you perform a set with a 25 kilo dumbbell with as many repetitions as possible. It's important that you don't worry about maximum acceleration or any other esoteric elements. Simply perform the set at a normal pace until muscle failure. If you can do 20 to 22 reps, that's great. If you can do 18 or 19 reps, that's fine too. The Kumar study showed optimal protein synthesis with weights that ranged from 60 to 90% of 1RM. So if the weight is a little heavier and only allows 19 reps, it still does the job.

The really important point at this point is that you should not choose a weight that allows you to do more than 22 reps on the first set when you are rested. I realize that 22 reps is not a perfect number and that reps at certain percentages of max weight can vary from person to person, but I have to draw the line somewhere and I drew it at 22 reps.

Rule #1: Determine the weight that will allow you no more than 22 reps on the first set and no matter how much the reps drop, don't reduce the weight below that on subsequent sets.

How to induce hypertrophy with lighter weights

Now that we know how to determine the lower limit for training weights, I will describe how you can activate the strongest motor units and trigger muscle growth. To do this, it's important to know that a weight that allows 20 or 22 reps on the first set will not activate your largest motor units if you perform each set at a normal pace.

The slower you move the weight, the further away you will be from activating the motor units you want to activate. The strongest motor units only come into play when the force is near maximum and they won't be active for long. Any explosive athlete should run away from coaches who have them train at slow speeds and submaximal loads. Exceptions are rehabilitation training and exercises like Turkish Get-Up (http://func-fit.de/turkish-get-up-und-wozu-das-ganze-gut-sein-soll/), which are designed to develop complete motor control.

To activate the strongest motor units when the weight is light, it is optimal to accelerate the weight during the concentric phase and consciously tense the muscles hard at the point of maximum contraction.

Bodybuilders have been extolling the benefits of consciously contracting the muscles hard for decades, many top bodybuilders with impressive upper arms see consciously contracting hard at the point of maximum contraction as key to their development. I agree and all EMG research confirms this. Last fall, I spent 5 months under the tutelage of Chris Powers, Ph. D., at his Movement Performance Institute. When he hooked up his EMG electrodes to me, I was amazed at how much electrical activity I was able to achieve by consciously contracting different muscle groups without any additional weight in my hands.

With this information in mind, two of my favorite exercises when performing explosive workouts are goblet squats(https://www.youtube.com/watch?v=qaQPfi8f27E) and push-ups. The special thing about this exercise pairing is that you can perform these exercises in two different ways to achieve optimal recruitment of the motor units: either by maximizing acceleration or by maximizing tension at the point of maximum contraction by deliberately tensing the muscles hard.

First, determine what weight will allow you to do about 20 to 22 repetitions of goblet squats at a normal pace. For push-ups, determine how far your feet need to be elevated to limit the maximum number of repetitions on the first set to less than 22. For both exercises, the load should be determined when you are not fatigued.

The following exercise pairings can be performed at the beginning of your training sessions to activate your nervous system, at the end of your training session as a powerful finish or as an additional stand-alone training session if you simply want to blow off some steam.

Exercise pairing for maximum acceleration

The following exercise pairing is an excellent way to minimize deceleration at the highest point of the movement. In other words, this exercise pairing will prepare you for an explosive exercise.

• 1A. Goblet jump squats with as many repetitions as possible within 10 seconds
• 1B. Push-ups with clapping hands with as many repetitions as possible within 10 seconds.

Pause for 30 seconds and repeat 1A) and 1B) for 6 to 10 rounds.

Exercise pairing for a maximum contraction at the highest point of the movement

Here you will consciously contract the muscles hard at the point of maximum contraction for maximum intensity. During the goblet squats, you will consciously contract the gluteus and abdominal muscles hard at the highest point of the movement. During the push-ups, you will consciously tighten the chest muscles hard by trying to pull your hands together at the highest point of the movement.

• 1A. Goblet squats for 8 repetitions or 10 seconds. *
• Pause for 15 to 30 seconds.
• 1B. Push-ups for 8 repetitions or 10 seconds. *

Pause for 15 to 30 seconds and repeat 1A) and 1B) for 6-10 reps.

* Accelerate during the concentric phase and deliberately contract the muscles at the highest point of the movement intensely for 1 to 2 seconds

Another popular explosive full-body circuit uses kettlebell swings, push presses (standing shoulder press with some momentum from the legs) and dumbbell rows. I mention this circuit because kettlebell swings are one of those exercises where it's hard to find a true max weight for 20 to 22 reps. In this case, it doesn't matter. Just choose a weight that is challenging but light enough to maintain an explosive pace from start to finish.

• 1A. Kettlebell swings for 12 reps or 10 seconds.
• Rest 30 seconds.
• 1B. Push Press for 12 reps or 10 seconds.
• 30 seconds rest.
• 1C. Row bent over with dumbbells for 12 reps or 10 seconds.

Pause for 30 seconds and repeat 1A) to 1C) for 6 to 10 reps.

Note that regardless of the method I use to optimize motor unit recruitment, the sets do not last longer than 10 seconds. This is because the strongest motor units can maintain their activity for about 10 seconds before exhaustion sets in and they drop out. This limitation is based on the short-acting ATP-CP energy system that the largest motor units rely on. As described in Principles of Neural Science, muscle strength decreases gradually by scheduling the activity of the motor units in reverse order from the strongest to the weakest.

Keep this 10 second rule in mind whenever you perform explosive exercises such as sprints, sled pulls, farmer's walks and the like. This does not mean that you should never work longer than 10 seconds, but if the goal is maximum recruitment of motor units without regard to the development of other fitness qualities, then the 10 second rule should be honored.

There are certain other ways to develop explosive power and rate of force development without the use of additional weights. Exercises such as box jumps and triple long jumps are essential for the complete development of an athlete. While all of these exercises may not be the best muscle building exercises, they need to be incorporated somewhere in the weekly training cycle - preferably at the beginning of training sessions. Regardless of the exercise you choose, you should perform 6 to 10 sets with as many repetitions as possible within the 10-second time window.

Rule #2: When training with light weights, speed up the concentric phase, deliberately tighten the muscles hard at the point of maximum contraction and limit the duration of each set to 10 seconds if maximum recruitment of the motor units is the goal. Perform 6 to 10 sets.

The need for proper training nutrition

You can't talk about muscle growth without mentioning nutrition. What you do before a strength training session should be significantly different from what you do before a low-intensity cardio session.

In many cases, I like performing cardio training in a fasted state. Once the glycogen stores in the liver are depleted, the body will begin to use fatty acids for energy. This is great for fat loss. However, when it comes to strength training and the increased protein synthesis you're after, it's a completely different story. A positive nitrogen balance is necessary for muscle growth. This net protein gain occurs when protein synthesis is higher than protein breakdown. Obviously, our goal is to maximize protein synthesis and minimize protein breakdown.

The AMPK-mTOR signaling system is a key regulator of protein synthesis. Think of the MPK-mTOR system as an on/off switch for muscle growth. When the mTOR system is activated, it increases protein synthesis and when AMPK is activated, it reduces protein synthesis.

The mTOR pathway is activated by insulin and amino acids - especially leucine. This is the reason why it is essential to consume carbohydrates together with protein sources rich in leucine before a training session to stimulate protein synthesis and muscle growth by activating the mTOR pathway.

Since protein synthesis reaches its peak approximately 3 hours after exercise, it is important to consume high quality food or complete protein sources during this time.

Rule #3: Consume high quality carbohydrates and leucine-rich protein before training sessions to maximize protein synthesis.

Related blog posts:

>> Hybrid hypertrophy

>> Time-efficient hypertrophy

By NickTumminello | 11/14/13

Source https://www.t-nation.com/training/advanced-21s-for-hypertrophy

Here's what you need to know...

1. 21-ers are an old-school muscle-building technique that uses partial reps and a long time under tension to supercharge the muscles.
2. Although the old system certainly worked, modifying 21-ers to spend more time in the middle range is more effective.
3. 21-ers can be used successfully in exercises for the chest, shoulders and back.

Everyone knows 21-ers, the classic biceps exercise described in Arnold's Encyclopedia of Modern Bodybuilding.

If you are not familiar with this method, here is a short and concise summary:

1. Perform 7 partial repetitions of biceps curls across the top of the range of motion, lowering the bar only halfway.
2. Then perform 7 partial repetitions of bicep curls over the lower part of the range of motion, finishing halfway up.
3. Finish the set with 7 repetitions over the full range of motion for a total of 21 painful repetitions.

Despite the old-school flavor, 21-ers are still a very effective training protocol - and a protocol that doesn't have to be limited to just biceps.

21-ers: the science

Twenty-ones and their new variations are quite simply overload techniques that work by increasing time under tension. Increasing time under tension increases metabolic stress - one of the three mechanisms for increasing muscle hypertrophy described in Brad Schoenfeld's seminal research paper (1).

These techniques also give you an amazing pump, which is also linked to hypertrophy through a "swelling of the cells".

The new 21s

The biggest difference between these new versions of 21-ers and the traditional method is that these protocols focus more on the mid-range of the exercise. The reason for this has to do with a principle of physiology called the length-tension relationship or length-tension curve. Simply put, this is the relationship between the length of the muscle fiber and the force that muscle fiber produces at that length.

Muscles have the lowest potential to generate force when they are either fully stretched or fully contracted. They generate the highest possible tension in the middle - in the middle range of motion.

Another reason to focus on the mid-range is that this is the position where the maximum load is placed on the biceps. During any curl movement, the biceps are maximally loaded (stimulated) at the point in the range of motion where the forearm forms a 90 degree angle with the load vector. If you are using free weight, then gravity is the load vector, which means that the point of maximum load is the point at which the elbow reaches a 90 degree angle when your forearm is parallel to the floor.

The further you move away from the 90 degree angle with the load vector, the shorter the lever arm becomes and the less work your biceps have to do. This is the reason that the closer you get to the highest or lowest point of the range of motion, the less work your biceps have to do during curls with free weights, as the lever arm becomes shorter. This is also the reason why strength athletes performing barbell or dumbbell curls typically pause between repetitions at the highest and lowest points of the movement.

Now that the reason to focus on the mid-range is clear, let's look at some practical applications of this technique.

Biceps 21-er: Version A

Perform this protocol using dumbbells, a barbell or a SZ bar:

• 7 partial repetitions through the middle portion of the range of motion
• 7 seconds isometric hold in the middle range with inward/outward rotation of the wrists
• 7 repetitions over the full range of motion

Biceps 21-er: Version B

Perform this protocol using two sets of dumbbells. Start with the lighter dumbbells and perform the first exercise. Then switch to a pair of dumbbells that are 5 pounds heavier and perform the other two exercises with them. For example, start with 10 kilo dumbbells and then move on to 12.5 kilo dumbbells.

• 7 repetitions of bicep curls with upper body bent forward

o (switch to the heavier dumbbells)

• 7 seconds isometric hold in the middle range with inward/outward rotation of the wrists
• 7 repetitions over the full range of motion

Note: You can also use bicep curls with leaning curls as a stand-alone bicep exercise.

Beyond biceps: using them for 21's for everything!

I've never understood why bodybuilders only use 21s for their biceps. The way I see it, 21-ers are a simple and versatile overload technique that can be used in almost any strength training exercise.

As with all overload methods, certain techniques work better with some exercises than others.

Dumbbell shoulder press with 21s

This protocol is performed with dumbbells. You can perform this exercise either seated or standing. Since the lever arm in this exercise is longest when the humerus is parallel to the floor, the isometric portion is performed in this position.

• 7 partial repetitions over the middle part of the range of motion
• 7 seconds isometric hold in the middle section with opening and closing of the arms (Arnold Press style)
• 7 repetitions over the full range of motion

Bench press with 21s

This exercise can be performed with dumbbells or a barbell. As the lever arm is longest when the upper arm bone is parallel to the floor, the isometric part is performed in this position.

• 7 seconds isometric hold in the middle range
• 7 repetitions over the full range of motion
• 7 partial repetitions over the upper part of the range of motion

Lat pulldown with 21s

You can perform this protocol using a neutral, wide or underhand grip. I like to use a different grip each time to generate a different stimulus. The isometric portion of the exercise is performed in the lowest position of the movement, as this is the point of range of motion where most deflections occur.

• 7 partial repetitions over the middle part of the range of motion
• 7 seconds isometric hold at the lowest point of the movement (full contraction)
• 7 repetitions over the full range of motion

Rowing bent over with 21s

You can perform this protocol using dumbbells or a barbell or on a rowing machine for seated rowing. The isometric portion of the exercise is performed in full contraction range, as this forces you to focus on the upper portion of the movement - the part of the movement where most people abduct.

If you are using free weights, then you can vary the position of the upper body from a 45 degree angle to parallel to the floor, allowing you to load the muscles differently.

• 7 partial repetitions across the top of the range of motion
• 7 seconds isometric hold at the highest point of the movement (full contraction)
• 7 repetitions over the full range of motion

The 28 repetition protocol

If you want to increase your work volume even further, you can shift up a gear and try the 28-rep protocol.

To perform 28s, all you need to do is add 7 partial repetitions - either across the top or bottom of the range of motion - at the beginning or end of the 21s protocol described above. It is entirely up to you what type of partial repetitions you want to add to this protocol and where you want to add them (at the beginning or at the end).

And also keep in mind that you don't have to use only 7 repetitions, as "7" is certainly not a magic number. Maybe you prefer 6 reps of each exercise. Or maybe you want to perform these protocols countdown style, where you perform the first exercise with 8 reps, the second exercise with 7 reps/7 seconds of isometric holds, and the third exercise with 6 reps.

Regardless of how you modify them, these protocols will increase work volume, time under tension and therefore metabolic stress.

Boosters such as those in the Gods Rage series or Godmode can fundamentally increase performance.

How many sets?

Perform the 21- and 28-set protocols with 1 to 2 sets and 90 seconds to 3 minutes rest between sets. As these protocols use lighter weights to complete a higher volume of work, they are best used at the end of a comprehensive strength training session.

References

1 Schoenfeld BJ The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72.

2 Grant, A. C., Gow, I. F., Zammit, V. A., Shennan, D. B. (2000). Regulation of protein synthesis in lactating rat mammary tissue by cell volume. Biochimica et Biophysica Acta, 1475(1), 39-46

3 Stoll, B. (1992). Liver cell volume and protein synthesis. Biochemical Journal, 287( Pt 1)(-HD-), 217-222

4. Millar, I. D., Barber, M. C., Lomax, M. A., Travers, M. T., & Shennan, D. B. (1997). Mammary protein synthesis is acutely regulated by the cellular hydration state. Biochemical and Biophysical Research Communications, 230(2), 351-355.

5 Lieber, R.L., & Bodine-Fowler, S.C. (1993). Skeletal muscle mechanics: Implications for rehabilitation. Physical Therapy, 73, 844-856.

6. Smith, L.K., Weiss, E.L. & Lehmkuhl, L.D. (1996). Brunnstrom's clinical kinesiology (5th ed.). Philadelphia: F.A. Davis.

7 Winter, D. (1990). Biomechanics and Motor Control of Human Movement. New York: John Wiley.

By Chad Waterbury | 01/25/07

Source: https://www.t-nation.com/training/custom-hypertrophy-progression

The key to getting the best training results at the fastest rate relies heavily on an effective progression plan. As I mentioned in my book Muscle Revolution, there are five progression methods that I frequently use with my clients. However, the question often arises: Which progression is best for me? For this reason, I want to show you which method you should use based on your training experience.

In my world, your training experience is defined by how long you've been training consistently and what weights you can use on bench presses, squats and deadlifts. Here is the categorization I use:

• Beginner: A person who has been training consistently for less than a year and cannot move at least 125% of their body weight on bench presses, squats, and deadlifts.
• Somewhat Advanced: A person who has been training consistently for less than two years and can move at least 125% of their body weight on bench presses, squats and deadlifts.
• Advanced: A person who has been training consistently for more than three years and can move 125% of their body weight on bench presses and at least 150% of their body weight on squats and deadlifts.

Now that we've got those definitions out of the way, let me show you how to organize your progression for maximal hypertrophy. In other words, these progressions are not ideal for maximum fat loss or maximum strength, but will likely promote both.

Hypertrophy progressions for beginners, intermediate and advanced users

Progression for beginners (load):

A beginner can't go wrong with a full-body plan consisting of four multi-joint exercises per training session. The training frequency should start with three training sessions per week.

If you are a beginner, then you should focus on a progression of load. By this I mean the following: You should increase the weight by 2 to 3% or the weight level closest to that value for each subsequent training session. So if you're doing overhead presses at 50 kilos and your gym only allows a 2.5 kilo (5%) increase in weight, that's perfectly fine.

The reason beginners should focus on progression of load is because their nervous system is not yet efficient enough to recruit a large percentage of high threshold motor units.

Furthermore, different weights should be used for each of the three weekly training sessions. I like to have beginners start with a plan like the following:

• Monday: 4 x 6 with your 8RM weight (max weight for 8 reps) on front squats, wide grip pull-ups, dips and power reps (power clean).
• Wednesday: 3 x 9 with your 11RM weight on deadlifts, one-arm rows, bench presses and overhead presses.
• Friday: 3 x 12 with your 14RM on Bulgarian split squats, pull-ups, bench press on reverse incline bench and one-arm snatch.

If you repeat any of the above workouts, you should increase the weight by 2 to 3%.

Progression for slightly advanced (repetitions):

A somewhat advanced trainee would be well advised to perform four multi-joint exercises in conjunction with two isolation exercises during each training session. The training frequency should start with three training sessions per week.

If you are a slightly more advanced exerciser, then you should focus on a progression of repetitions. The reason for this is that it forces your muscles to maintain tension over a longer period of time. And since a somewhat advanced athlete has trained long enough to recruit their highest threshold motor units, longer sets often increase hypertrophy.

Again, a different load should be used for each training session. An example plan could look like this:

• Monday: 4 x 6 with an 8RM weight
• Wednesday: 3 x 9 with an 11RM weight.
• Friday: 3 x 12 with a 14RM weight.

For a progression of repetitions, I like to add a repetition every other set. The reason for this is that adding one repetition to each set on each subsequent training session can prove too difficult for many.

So your Monday workout would look like this for the second week: 6 reps with the 8RM weight, 7 reps with the 8RM weight, 6 reps with the 8RM weight and 7 reps with the 8RM weight. In the third week, your Monday training session would include 7 reps on all four sets.

Progression for advanced (sets):

For advanced exercisers, I have had good success with three multi-joint exercises in conjunction with three isolation exercises per training session. The training frequency should be 3 to 4 training sessions per week.

The reason I like set progression is that advanced exercisers can recruit most of their high threshold motor units. So by adding more sets, you are able to recruit these motor units even as fatigue accumulates. In addition, advanced exercisers should perform fewer repetitions per set. It would look like this:

• Monday: 6 x 4 with a 6RM weight.
• Wednesday: 4 x 6 with an 8RM weight.
• Friday: 3 x 9 with an 11RM weight.

Each new week, perform an additional set of each exercise.

It's that simple!

Related blog posts:

>> The 3 essential training methods for building muscle

>> The 5 best ways to get stronger