Muscle Hypertrophy

muscle fibers hypertrophy Extreme muscle size and hypertrophy is possible only in case of maximum development of all subcellular muscle structures. Only in this case we can talk about approaching the limit of our genetic potential. There are three inter-muscular elements that are maximally adapted to hypertrophy: myofibrils, mitochondrions and sarcoplasm. According to some researches these three components occupy 30% of muscle cell volume and are able to increase their mass significantly. Each of these muscular tissue cell structures requires specific methods of influence.

MAXIMUM MUSCLE SIZE — muscle fibers hypertrophy discussing

Before we start discussing these muscle size hypertrophy methods I’d like to draw you attention to the main reason of muscle growth. If you believe that it happens because you increase your basic training weights you are mistaken. The biochemical basis of hypertrophy of cross-striated muscular tissue appears to be rapid reduction of ATP level in muscle fiber sarcoplasm. And you can achieve this effect in different ways…

Hypertrophy of fibrillar apparatus is assisted by power training with heavy weights and an by putting an emphasis on the positive movement phase; the time of a barbell or dumbbell lifting is to vary from two to four seconds; the quantity of reps should amount 5 to 8 ones. Increase of lifting time over 4 seconds leads to reduction of basic weights and less rapid reduction of ATP level in the working muscles. Such kind of work is to be performed in phosphagenic regime of anaerobic ATP resynthesis, which restricts set duration by time limits of 20-30 seconds.

Increase of sarcoplasm amount is directly connected with improvement of muscular tissue trophism due to opening of reserve capillaries.

In practice, a workout session that aimed at increase of sarcoplasm amount looks like work in the regime of uninterrupted muscular tension of 2-3 seconds for both positive and negative movement phases performing 15-30 reps.

At the same time working in this regime assists training of systems responsible for spending and accumulation of glycogen by muscular tissue.

MUSCLE SIZEThe most intensive and difficult workout is a workout aimed at hypertrophy of mitochondrion muscle apparatus because exactly mitochondrions appear to be the most efficient means to increase ATP production to a significant extent. This process results in huge increase of both sports and general working efficiency and the rate of recovery processes and volumes of supercompensation additions.

To achieve maximum hypertrophy of mitochondrion muscle apparatus one needs to guarantee maximally rapid reduction of ATP level in the working muscle group. This requirement can be fulfilled most effectively by means of training in the regime of uninterrupted muscle tension with 1-2 second pause in the point of maximum muscle contraction.

Once again, I’d like to stress the information about putting emphases on different muscle fibers:

You should remember how you tested your muscles to define your genetic ‘rep corridor’. Now then, you should take into consideration that for a muscle itself it doesn’t matter how many reps you perform; it values only a set duration that decreases its ATP level. In practice, it looks like this:

When workout muscle groups with clearly defined prevalence of low-contracting muscle fibers: 5-6 seconds – to lift an exercise apparatus and 4-5 seconds – to lower it. The time spent on performance of one repetition should not exceed 10 seconds; the total set duration varies from 90 to 120 seconds.

When wrkout muscle groups with prevalence of fast-contracting muscle fibers: 3-4 seconds – to lift an exercise apparatus and 2-3 seconds – to lower it; set duration varies from 30 to 60 seconds.

When workout muscle groups without clearly observed prevalence of a certain fiber type: 4-5 seconds – to lift an exercise apparatus and 2-3 seconds – to lower it.

The covered above methods of development of main muscle structures can be used both in different sets of the same exercise and in different exercises of the same workout. They can also be used as specific methods within the framework of certain micro- and even mesocycles. To cut a long story short, it’s up to you to choose any of the existing ways of workouts.

 

Written by: Dennis Borisov
© April 2010
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