Medium repetition sets with maximum weights require a larger fuel supply, resulting in an increased protein breakdown, which leads to a bigger rebound in energy stores and increased muscle growth.BodySpace Programs BodySpace Programs Find a Program Find a Workout Build a Program Build a Workout Track a Workout BodyCalendar Get Social Get Social Instagram Facebook YouTube Twitter Pinterest LinkedIn Help Center Customer Support 1-866-236-8417 Select Country Order Status.
But the body is just naturally lazy and will only develop enough muscle to deal with the loads placed upon it. So, if you want to develop more muscle, then you better get ready to do some hard work and prepare for slow gains, for the body will only respond to a combination of resistance training, diet and rest. Sarcoplasmic hypertrophy shows an increase in muscle diameter and a decrease in density. All hypertrophy will involve both processes; the ratio is dependent on training intensity and frequency. If you are interested in improving performance, than strive for sarcomere hypertrophy. Sarcoplasmic hypertrophy is only beneficial if an increase in body weight is more important than an improvement in performance. Russian sports scientists claimed to find hyperplasia in swimmers shoulders. I do not know if hyperplasia is possible, but if you want to do a little experiment, I would train at high speed as opposed to hanging yourself in a stretched out position for the weekend. Lifting speeds up the process due to an increased need for fuel. Rebuilding peaks 24 to 36 hours after training and continues at increased rates for as much as 72 hours. Restricting blood flow with a tourniquet does not result in muscle growth, and pearl divers are not overly muscular, so the muscle hypoxia theory can be thrown out. Another theory is that training increases blood flow and the increased nutrient supply is responsible for growth. The ATP debt theory is that muscles use ATP contract, so ATP will break down and the waste products will trigger increased blood flow and growth. It has been discounted because ATP levels are the same following exercising to failure as at rest, and runners still do not have big legs. Soviet sport scientists have referred to this as an individuals current adaptive reserve. Over time, with a lot of hard work, the body becomes more efficient at breaking down and rebuilding muscle, which shows an increase in the current adaptive reserve. Increased energy supply allows more work to be accomplished, followed by increased growth. He recommends that if a weightlifter wants to stay in the same weight class, he should train with singles, and if the lifter is trying to go higher a weight class, he should train with sets of three to six reps. Obviously, the more work performed, the greater need for energy. High repetition sets with light weight also require a small amount of fuel supply.
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