An In-Depth Physiological Analysis of Hypertrophic versus Strength Training

[HugeRipped]

People train for a variety of reasons and goals.  For the sake of specificity, let us analyze and weigh in upon the efficacy of bodybuilding versus powerlifting training. First we must identify the key components of the two groups.

1. Bodybuilders - Their primary goal is muscle tissue hypertrophy, CNS adaptive strength is secondary.
2. Powerlifters - Their primary goal is strength through CNS adaptation leading to progressive resistance adaptation, muscle tissue hypertrophy is secondary.

To train like a bodybuilder, one must handle resistance levels that can be employed in a kinetic state for 6-8 repititions. If one cannot achieve a minimum of 6 repititions, then the resistance level is excess relative to the individual - conversely, if one can achieve a number of repititions that exceeds 8 then the resistance level is not taxing enough to induce muscular adaptive hypertrophy. Furthermore, a greater number of sets and exercises should be employed per muscle group to allow for maximum adaptive hypertrophy. Bodybuilders should expect to perform 3-4 exercises per large muscle group and 1-2 exercises per smaller muscle group. Bodybuilders should also expect to draw their training cycle out over the course of a week, often times spending 4-5 days per week engaging in resistance training. Each muscle group should be trained no more than once per 7 days to allow for muscle tissue repair and growth (72-100 hours) and central nervous system adaptation to induce progressive maximum overload (within the 6-8 repitition protocol).

To train like a powerliter, one will engage in resistance training with loads that can be maintained in a kinetic state for 1-3 repititions. This lower range of repitition and shorter time of the muscle tissue spent in the kinetic state induces central nervous system adaptation and resistance level progression while muscle tissue adapative hypertrophy remains relatively stagnant. If the load can be maintained in a kinetic state for a number greater than 3 repititions, than said resistance level is not taxing enough on the individual to induce the specific physiological adaptation one is looking to induce. Furthermore, if not a single repitition can be performed with full range of motion from full eccentricity to complete concentric contraction than said resistance level is excessive and risk of injury greatly outweighs central nervous system adaptation. Powerlifters can expect to perform 1-2 exercises per large muscle group and 0 exercises per smaller muscle group. Strength athletes focus on the prime movers of compound exercises and only engage smaller muscle groups in resistance training during central nervous system resistance deload training specific to accessory training protocol. Powerlifters can expect to spend 3 days per 7 day week engaging in resistance training and allowing 7-14 days of rest per muscle group for maximum central nervous system adaptation.

- HR

[LATS]

repetitions come down to time under tension.. 8 reps performed with a cadence of 1 second down and 1 second up is completely different stimulus then 8 repetitions down 3 seconds down and 1 second up.. the first example does not allow enough tut to be effective for hypertrophy.. so all i am saying is using blanket statements about rep ranges can not be used.. too many variables..

[HugeRipped]

repetitions come down to time under tension.. 8 reps performed with a cadence of 1 second down and 1 second up is completely different stimulus then 8 repetitions down 3 seconds down and 1 second up.. the first example does not allow enough tut to be effective for hypertrophy.. so all i am saying is using blanket statements about rep ranges can not be used.. too many variables..

Your understanding of human physiology as it relates to exercise science appears to be limited at best. I have dedciated a large portion of my life (over half a decade) to learning the way that the human body performs during exercise as well as analyzing the training of special demographics. I appreciate your input but you are attempting to peer edit someone with credentials and education in the field of which most only dream of obtaining.

[noworries]

People train for a variety of reasons and goals.  For the sake of specificity, let us analyze and weigh in upon the efficacy of bodybuilding versus powerlifting training. First we must identify the key components of the two groups.

1. Bodybuilders - Their primary goal is muscle tissue hypertrophy, CNS adaptive strength is secondary.
2. Powerlifters - Their primary goal is strength through CNS adaptation leading to progressive resistance adaptation, muscle tissue hypertrophy is secondary.

To train like a bodybuilder, one must handle resistance levels that can be employed in a kinetic state for 6-8 repititions. If one cannot achieve a minimum of 6 repititions, then the resistance level is excess relative to the individual - conversely, if one can achieve a number of repititions that exceeds 8 then the resistance level is not taxing enough to induce muscular adaptive hypertrophy. Furthermore, a greater number of sets and exercises should be employed per muscle group to allow for maximum adaptive hypertrophy. Bodybuilders should expect to perform 3-4 exercises per large muscle group and 1-2 exercises per smaller muscle group. Bodybuilders should also expect to draw their training cycle out over the course of a week, often times spending 4-5 days per week engaging in resistance training. Each muscle group should be trained no more than once per 7 days to allow for muscle tissue repair and growth (72-100 hours) and central nervous system adaptation to induce progressive maximum overload (within the 6-8 repitition protocol).

To train like a powerliter, one will engage in resistance training with loads that can be maintained in a kinetic state for 1-3 repititions. This lower range of repitition and shorter time of the muscle tissue spent in the kinetic state induces central nervous system adaptation and resistance level progression while muscle tissue adapative hypertrophy remains relatively stagnant. If the load can be maintained in a kinetic state for a number greater than 3 repititions, than said resistance level is not taxing enough on the individual to induce the specific physiological adaptation one is looking to induce. Furthermore, if not a single repitition can be performed with full range of motion from full eccentricity to complete concentric contraction than said resistance level is excessive and risk of injury greatly outweighs central nervous system adaptation. Powerlifters can expect to perform 1-2 exercises per large muscle group and 0 exercises per smaller muscle group. Strength athletes focus on the prime movers of compound exercises and only engage smaller muscle groups in resistance training during central nervous system resistance deload training specific to accessory training protocol. Powerlifters can expect to spend 3 days per 7 day week engaging in resistance training and allowing 7-14 days of rest per muscle group for maximum central nervous system adaptation.

- HR

[Coach is Back!]

People train for a variety of reasons and goals.  For the sake of specificity, let us analyze and weigh in upon the efficacy of bodybuilding versus powerlifting training. First we must identify the key components of the two groups.

1. Bodybuilders - Their primary goal is muscle tissue hypertrophy, CNS adaptive strength is secondary.
2. Powerlifters - Their primary goal is strength through CNS adaptation leading to progressive resistance adaptation, muscle tissue hypertrophy is secondary.

To train like a bodybuilder, one must handle resistance levels that can be employed in a kinetic state for 6-8 repititions. If one cannot achieve a minimum of 6 repititions, then the resistance level is excess relative to the individual - conversely, if one can achieve a number of repititions that exceeds 8 then the resistance level is not taxing enough to induce muscular adaptive hypertrophy. Furthermore, a greater number of sets and exercises should be employed per muscle group to allow for maximum adaptive hypertrophy. Bodybuilders should expect to perform 3-4 exercises per large muscle group and 1-2 exercises per smaller muscle group. Bodybuilders should also expect to draw their training cycle out over the course of a week, often times spending 4-5 days per week engaging in resistance training. Each muscle group should be trained no more than once per 7 days to allow for muscle tissue repair and growth (72-100 hours) and central nervous system adaptation to induce progressive maximum overload (within the 6-8 repitition protocol).

To train like a powerliter, one will engage in resistance training with loads that can be maintained in a kinetic state for 1-3 repititions. This lower range of repitition and shorter time of the muscle tissue spent in the kinetic state induces central nervous system adaptation and resistance level progression while muscle tissue adapative hypertrophy remains relatively stagnant. If the load can be maintained in a kinetic state for a number greater than 3 repititions, than said resistance level is not taxing enough on the individual to induce the specific physiological adaptation one is looking to induce. Furthermore, if not a single repitition can be performed with full range of motion from full eccentricity to complete concentric contraction than said resistance level is excessive and risk of injury greatly outweighs central nervous system adaptation. Powerlifters can expect to perform 1-2 exercises per large muscle group and 0 exercises per smaller muscle group. Strength athletes focus on the prime movers of compound exercises and only engage smaller muscle groups in resistance training during central nervous system resistance deload training specific to accessory training protocol. Powerlifters can expect to spend 3 days per 7 day week engaging in resistance training and allowing 7-14 days of rest per muscle group for maximum central nervous system adaptation.

- HR

LOL..what a clown, hahaha!

[Hulkotron]

Thank you for this post HugeRipped

[Topskin69]

We must all thank Hugeripped for his efforts... it must have taken him a solid week of furious Google-Fu to provides us with these insights.

Give credit where it is due! Bravo sir.... Bravo!

 

[pellius]

Pure gold right here. The aptly named HugeRipped has made this special place even more special.

Huge (May I call you "Huge"?), I have to know. Do you consider bodybuilding a sport? Why or why not?

[evandatp]

Pure gold right here. The aptly named HugeRipped has made this special place even more special.

Huge (May I call you "Huge"?), I have to know. Do you consider bodybuilding a sport? Why or why not?

(I'll answer for Huge as he's probably still on the phone with one of those physiology textbooks that Google have scanned.)

The answer will be yes the day a beauty competition is considered a sport.

 

[Gavin Laird]

HR I know you are a comedy gimmick but nontheless, to claim that anything more than 8 reps cannot induce hypertrophy is...err...well...misgui ded at best.

C'mon, you can do better.

[Krankenstein]

Your understanding of human physiology as it relates to exercise science appears to be limited at best. I have dedciated a large portion of my life (over half a decade) to learning the way that the human body performs during exercise as well as analyzing the training of special demographics. I appreciate your input but you are attempting to peer edit someone with credentials and education in the field of which most only dream of obtaining.

Eur J Appl Physiol. 2006 Nov;98(4):402-10. Epub 2006 Sep 13.
The effects of varying time under tension and volume load on acute neuromuscular responses.

Tran QT, Docherty D, Behm D.

University of Queensland, Brisbane, QLD, Australia.
Abstract

The purpose of this study was to examine the effects of different methods of measuring training volume, controlled in different ways, on selected variables that reflect acute neuromuscular responses. Eighteen resistance-trained males performed three fatiguing protocols of dynamic constant external resistance exercise, involving elbow flexors, that manipulated either time-under-tension (TUT) or volume load (VL), defined as the product of training load and repetitions. Protocol A provided a standard for TUT and VL. Protocol B involved the same VL as Protocol A but only 40% concentric TUT; Protocol C was equated to Protocol A for TUT but only involved 50% VL. Fatigue was assessed by changes in maximum voluntary isometric contraction (MVIC), interpolated doublet (ID), muscle twitch characteristics (peak twitch, time to peak twitch, 0.5 relaxation time, and mean rates of force development and twitch relaxation). All protocols produced significant changes (P <or= 0.05) in the measures considered to reflect neuromuscular fatigue, with the exception of ID. Fatigue was related to an increase in either TUT or VL with greater fatigue, as reflected by MVIC and peripheral measures, being associated with differences in TUT. The lack of change in ID suggests that fatigue was more related to peripheral than central mechanisms. It was concluded that the load and contraction velocities of the repetitions have different effects on acute neuromuscular responses and should, therefore, be clearly calculated when describing training volume for dynamic constant external resistance exercise training.

[_bruce_]

Your understanding of human physiology as it relates to exercise science appears to be limited at best. I have dedciated a large portion of my life (over half a decade) to learning the way that the human body performs during exercise as well as analyzing the training of special demographics. I appreciate your input but you are attempting to peer edit someone with credentials and education in the field of which most only dream of obtaining.

HugeRipped layeth the smack down 

[BIG_STI]

Hugeripped = Adam

[FREAKgeek]

You can get hypertrophy over 8 reps. The key is progressive overload. Ever done 20 rep squats?

[Nirvana]

Hugeripped, what do you think about people who are bigger than you and perform more than eight reps?

How about people who are bigger than you without college degrees?

[HugeRipped]

You can get hypertrophy over 8 reps. The key is progressive overload. Ever done 20 rep squats?

Adaptive muscular tissue hypertrophy will be a secondary or tertiary biological response to 20+ repititions with the primary adaptive responses being muscular endurance and central nervous system adaptation toward the physiological processes induced by high repititions. If one wants to incite primary adaptive muscular tissue hypertrophy he or she must train with a resistance level that can be maintained in a kinetic state for no less than 6 and no greater than 8 repititions.

[mwbbuilder]

Ha ha a "over half a decade"

5 1/2 years is a long, long time to a 2o something year old "expert" who reads a lot.

[FREAKgeek]

Adaptive muscular tissue hypertrophy will be a secondary or tertiary biological response to 20+ repititions with the primary adaptive responses being muscular endurance and central nervous system adaptation toward the physiological processes induced by high repititions. If one wants to incite primary adaptive muscular tissue hypertrophy he or she must train with a resistance level that can be maintained in a kinetic state for no less than 6 and no greater than 8 repititions.

There is countless testimony over the effectiveness of the 20 rep squat. People have put on over 30 quality lbs and more over the course of several months on just focusing on that move, to the point of writing books about it. I don't doubt that a 6 - 8 rep scheme is effective, it does work too. But, I don't agree that it's a "secondary or tertiary" response. Judging from your avatar pic, you haven't been in the trenches long enough for real hands on experience. Don't take my word, but the countless trainees who have walked the walk even before you were born.

[ThaRealist]

Why is this not being moved to the training board?

[HugeRipped]

There is countless testimony over the effectiveness of the 20 rep squat. People have put on over 30 quality lbs and more over the course of several months on just focusing on that move, to the point of writing books about it. I don't doubt that a 6 - 8 rep scheme is effective, it does work too. But, I don't agree that it's a "secondary or tertiary" response. Judging from your avatar pic, you haven't been in the trenches long enough for real hands on experience. Don't take my word, but the countless trainees who have walked the walk even before you were born.

The evidence you speak of is anecdotal, mostly reported by people who use anabolic steroids, growth peptides and insulin in which cause the necessity for the inciting primary adaptive hypertrophy is diminished since varying ranges of kinetic maintenance will incite relatively massive growth. I have been training for 7 years and bodybuilding for 2 and I have spent the last 6 years of my life in graduate and post-graduate programs earning degrees in Exercise Science. What is your masters in?

[buffdnet]

anecdotally speaking

[noworries]

The evidence you speak of is anecdotal, mostly reported by people who use anabolic steroids, growth peptides and insulin in which cause the necessity for the inciting primary adaptive hypertrophy is diminished since varying ranges of kinetic maintenance will incite relatively massive growth. I have been training for 7 years and bodybuilding for 2 and I have spent the last 6 years of my life in graduate and post-graduate programs earning degrees in Exercise Science. What is your masters in?

You have NO degrees and full of shit.  You are fast becoming the #1 clown on Getbig.  You are already a joke to the people who know the smallest amount about training.  Where are all your Nobel Prizes kept and Oscars'.  I mean if you are going to bullshit us you might as well go all the way.  You are definitely the easiest guy to pick on and make fun of now.  goodrum should thank you

[HugeRipped]

You have NO degrees and full of shit.  You are fast becoming the #1 clown on Getbig.  You are already a joke to the people who know the smallest amount about training.  Where are all your Nobel Prizes kept and Oscars'.  I mean if you are going to bullshit us you might as well go all the way.  You are definitely the easiest guy to pick on and make fun of now.  goodrum should thank you

Why would I lie about my credentials on an internet bodybuilding forum? If you do not believe my level of education, then you can at least verify my extensive post-graduate level knowledge of exercise science because all my posts on exercise physiology are based on peer revewied studies in the field. The problem is that too many people on this board are self-proclaimed exercise gurus without the credentials to back it up. I am extremely successful in the fitness industry and I have an M.S. in Exercise Science and two of the most difficult and acclaimed personal training certifications in the world. The only people that get upset over my posts are those that lack both equivalent credentials and intellectual proweess.

[noworries]

Why would I lie about my credentials on an internet bodybuilding forum? If you do not believe my level of education, then you can at least verify my extensive post-graduate level knowledge of exercise science because all my posts on exercise physiology are based on peer revewied studies in the field. The problem is that too many people on this board are self-proclaimed exercise gurus without the credentials to back it up. I am extremely successful in the fitness industry and I have an M.S. in Exercise Science and two of the most difficult and acclaimed personal training certifications in the world. The only people that get upset over my posts are those that lack both equivalent credentials and intellectual proweess.

You have not proved anything.  Are you truly this dumb or is it all part of the act.  You can't even say what college you went to.  All you say it is the best in the country or whatever.  Dude this is reality.  You have been in a dreamworld long enough.  Now come back down to earth.  By the way the people who get upset are the people who know better.  You are FAR from being smarter than alot of guys on here and so far you have NO credentials only a bunch of talk.  That basically means you are full of shit.  Prove something you are.

[buffdnet]

thanks for allowing me with my ged level edumucation for verifying your ip address.
pwned