SkeletalMuscleHypertrophy: anoverview

MichaelH.Stone CenterforExcellenceforSportScience andCoachEducation KLSS EastTennesseeStateUniversity

Definitions: Hypertrophy increasedcrosssectionalareaandmass oftheskeletalmuscle Hyperplasia increaseinskeletalmusclemassasaresult ofcreatingadditional(new)musclefibersorbysatellite cellincorporation

Hypertrophy/Hyperplasia:Stimuli Damage

Repeatedstimuliofdamagingfibersthroughregular resistanceexercisefollowedbyadequaterecoveryresultsina netanaboliceffectandproteinaccretion

Carlson,B.M.theregenerationofskeletalmuscleAmJAnat 137:119150,1973

MuscleTissueRemodeling: Remodeling Thereorganizationorrenovationof existingmuscletissue.Thisprocesscaneitherchangethe characteristicsofthetissueorresultinadynamicequilibriumof tissuehypertrophy/atrophy.Mechanistically,remodelingresults largelyfrom proteinturnoverinvolvingthesummationofprotein synthesisandproteincataboliceffects.

Anaboliceffects proteinsynthesis Cataboliceffects proteinbreakdown Anaboliceffects=Cataboliceffects:dynamicequilibrium nohypertrophy oratrophy Anaboliceffects>Cataboliceffects:musclegrowth/hypertrophy Anaboliceffects<Cataboliceffects:muscleatrophy

EFFECTOFTRAININGONMUSCLEFIBERSIZE

Initialadaptation ENDURANCE Especially TypeI Especially TypeII RESISTANCE TypeI TypeII

Maybemorepronouncedwithhighpowermovements

MUSCLESTRUCTURALADAPTATIONSTORT
HYPERTROPHY(INCREASEDCSA)
PROTEINREMODELING SYNTHESISAND/OR DEGRADATION FIBERTYPESPECIFICRESPONSE TypeI:synthesisanddegradation TypeIIsynthesisanddegradation TypeIIfiberstendtorespondatafasterratethanTypeI
Hakkinenetal.JGerontolABiolSciMedSci53(6):B41523,1998 Deschenes,M.R.etal.Enduranceandresistanceexerciseinduces musclefibretype specificrespsonsesinandrogenbindingcapacity.J.SteroidBiochem BiochemMol.Bio 50:175179,1994

TASKSPECIFICHYPERTROPHY
RegionalHypertrophy:
Abe,T.etal.BrJSportsMed37543545,2003.

ContractionTypeAdvantages EccentricorCON/ECCcanproducegreaterhypertrophythanconcentric concentric alone.

Walkeretal.ArchPhysMedRehabil79:13911398,1998

EccentricAccentuatedtrainingmay producedgreaterhypertrophyand afasterstrongermusclethantraditionaltraining

FriedmanB.etal.ActaPhysiolScand182:7788,2004 OjastoT.andHakkinenK.JSCR 23:946953,2009

BasicMechanisms

RepeatedContractions increased metabolism decreasedATP availability

IncreasedMuscle Tension Stretch MechanicalStress Initialdamage Zdisk streamingandmyofibrillar disruption plasmamembrane disruption

IncreasedCa++ decreased mitochondrialfunction, increasedphosphorylase activity

Secondarydamage cytoskeletalandmyofibrillar damage EndocrineResponse? EndocrineAdaptation

Inflammation autocrineand paracrineeffects Proteinsynthesisand degradationalterations

myostatin()

TissueRemodeling
MechanicalStimuliLeadingtoTissueRemodeling

Initiation

AlteredTissue Remodeling Altered Function Sarcolemma

ExerciseStimulus

Altered Metabolis m nucleus

Mitogens (e.g. IGF1)produced (autocrine/paracrine)

Intracellular signaling pathways

Alteredenzyme/isozyme concentrations

AlteredGeneExpression Transcriptionfactors
Increased translationalactivity Proteinsynthesis

Alteredgene expression Increased transcription/ translational activity Protein synthesis

Intracellularsignals:Aerobicversus Anaerobic intensity/volume considerations?

AMPKSignaling
Endurance Exercise, Insulin, TZDs, Metformin Volume Effects, Hypoxia, AICAR, IRS1 [AMP]:[ATP] PI-3 Kinase LKB1 MTORC1 ( ) Muscle Contraction [Ca2+]

LowMuscle Glycogen

AMPK
Fatty Acid Oxidation Mitochondrial Biogenesis

GLUT4 translocation/ Oxidative Enzymes gene transcription

Modified from Carling, 2005; Winder, 2001

mTORSignaling
Resistance exercise, growth factors, amino acids, rapamycin
IRS1 PI3K PIP3 PDK1

Akt

TSC2

Rheb
mTORC1

Raptor

Deptor mLST8

PRAS40

mTORC1
4E-BP1 eIF4E Cap-dependent translocation mRNA Biogenesis Translation elongation S6K1

Modified from Laplante and Sabatini, 2008; Nadar, 2006

Strongrelationbetween mTORC1activation,increased FFMandstrength: TerzisG.etal.resistance exerciseinducedincreasein musclemasscorrelateswith p70S6 kinasephosphoylation inhumansubjects.EuJAppl Physiol102:145152,2007. After14wksofresistance traininginyoungmales(n=6) thephosphorylation activation)ofp70S6k was stronglycorrelatedwith increasedFFMwb (r=0.89), FFMleg(r=0.81),1RMsquat (r=0.84)andTypeIIXsec area(r=0.82). Phosphorylationof p70S6K indicates mTORC1activation

Exercise=simultaneousactivationofdifferentICSpathways

TSC1/2 Inhibits Phosphorylation (activation)of mTORC1

Mitochondrial biogenesis,shiftin MHCtoward MHC1,etc.

volumeincrease (independentof exercisetype) calcineurin low [glycogen]

() myostatin

IncreasedProteinSynthesis muscle andconnectivetissueremodeling

Nader,G.Concurrentstrengthand endurancetrainingFrommoleculestoman MedSciSportsExerc38:19651970,2006

Myostatin (growthdifferentiationfactor8:GDF8):secretedasaTGFbeta proteinfamilymemberthatinhibitsmuscledifferentiationandgrowth. Myostatin:producedprimarilyinskeletalmusclecells,circulatesinthe bloodandactsonmuscletissuebybindingacellboundreceptor(activin typeIIreceptor)andinhibitingtheactionofspecificgrowthfactorsand mitogenssuchasIGF1 Animalslackingmyostatin(oranimalstreatedwithsubstancessuchas follistatinthatblockthebindingofmyostatintoitsreceptor) have substantiallylargermuscles.

Significantrelationshipinwhippetsbetweenamyostatinmutationand racingperformance.Whippetsthatareheterozygousfora2basepair deletioninmyostatinaresignificantlyoverrepresentedinthetopracing classes. ThemutationresultedinatruncatedmyostatinmRNA,apparentlyresulting inaninactiveformofmyostatin.

MosherDS,QuignonP, BustamanteCD,SutterNB, MellershCS,ParkerHG,Ostrander EA."Amutationinthemyostatin geneincreasesmusclemassand enhancesracingperformancein heterozygotedogs".PLoSGenet. 3 (5):e79,2007.

Photographsofchildat7 months,6days

a. b. c. d.

Photo Ultrasonagrams Morphometricanalysis Hereditarytree

Muscle Development

(-)
growth

(-)

Androgen s

Myostatin

Moststudies(notall):ResistanceExercise/Trainingappears to downregulatemyostatinexpression
Exercise
Kvorning,T.etal.SuppressionoftestosteronedoesnotbluntmRNA mRNAexpressionofmyoD, myogenin,IGF,myostatinorandrogenreceptorpoststrengthtraining traininginhumans.JPhysiol578(pt 2):579593,2006

Training
Jeongsu,K.etal.EndocrinologyandMetabolism 288:E1110E1119,2005 Walkeretal.MedicineandScienceinSportsandExercise36:787793,2004 Rothetal.ExperimentalBiologyandMedicine 228:706709,2003 SaremiA.etal.MolecularCellEndocrinology.2010Apr12;317(12):2530,2009(mayinteractwithcreatine) Hulmii,J.J.ResistanceexercisewithwheyproteiningestionaffectsmTORsignaling signalingpathwayandmyostatinin men. JApplPhysiol.106(5):17209,2009.

Review:WackerhageH.andRatkeviciusA. Signaltransductionpathwaysthatregulatemuscle growth.EssaysBiochem.44:99108,2008.

Therefore oneaspectofresistancetraininginducedhypertrophyisa reductioninthelimitsplacedonmusclegrowth

EndocrineInfluences AcutevsChronic

DirectEffectsofHormones:
Androgens&Estrogens receptorsforbothinskeletalmyofibers possible directeffectstoincreasemuscleproteinsynthesis Androgenshavebeenassociatedwithincreasedsatellitecellnumber numberandincorporation

Insulin Myofibers havemoreinsulinreceptorsthanIGF1receptorsthusinsulinisnecessaryformyofiberhypertrophy thishypertrophyisnecessarytostoreproteininmuscle Restingmuscle needsinsulintoincreaseinsize(i.e.increasenutrientuptake uptakeforstorageandproductionof contractileproteinsecretion);thusfollowingameal,wheninsulin insulinissecreted,excessnutrientscanbestoredin muscle.Ifinsulinislow,musclesatrophyandproteinstoresare aremobilized. Contractingmuscle doesnotneedinsulinforglucoseuptake;thusnutrientsinthe circulationcanentermuscleto supplyenergyforcontractionwithouteatingamealandgettingthesubsequentriseincirculatinginsulin GrowthHormone(GH,somatotropin) Nodirecteffects.ThereisnoevidenceofGHreceptorsonskeletal skeletalmuscle. ThyroidHormones thyroidhormonesrequiredforcontrolofmyofibermaturation :duringdevelopmenttheyincreasemyofibersize andaffectanaerobicmetabolism Glucocorticoids excessiscatabolicinmuscle(myofibers) excessdecreasesproteinsynthesis excessincreasesproteindegradation

AcuteEndocrineinfluences:
Hypothesis: postexercise (lasting 10 40 min) endocrine responses influence hypertrophy (recurrent mechanical stimuli + increased hormone concentrations such as hGH and T result in accentuated hypertrophy hypertrophy responsethatsummatesovertime) large muscle mass exercise elevates hormones to a greater extent than smallmusclemassexercise
Evidence:onlyfourstudiesfound:
Hansen S., Kvorning T., Kjaer M., Sjogaard G. The effect of shortterm strength training on human skeletal muscle: the importance of physiologically elevated hormone levels. Scand J Med Sci Sports 11: 347354, 2001 incorporation of leg work (HH)priortoarmwork(LH)enhancedarmstrengthgains(hypertrophynotdirectlymeasured) Ahtiainen J.P et al. Muscle hypertrophy, hormonal adaptations and strength development during strength training in strength trained and untrained men. Eur J Appl Physiol 89:55563, 2003. Mean acute responses across 21 weeks of training correlated withisometricstrengthandCSA(however,basalandmeanacutewerestronglycorrelated) Beaven CM. et al. Significant strength gains observed in Rugby players after specific resistance exercise protocols based on individual salivary testosterone responses, JSCR 22: 419425, 2008. Longterm effect assumption was that responses made difference nodirectevidence nomeasureofLBM/CSAalterations changesinstrengthwerenotlarge problems? Spiering,B.A.Kraemer,,W.J.,Vingren, J.L., Ratamess, N.A., Anderson, J.M., Armstrong,L.E., Nindl, B.C., Volek, J.S., HkkinenH. and Maresh, C.M.. Elevated endogenous testosterone concentrations potentiate muscle androgen receptor responses to resistance exercise . J Steroid Biochemi Mol Biol 114: 195199, 2009 . incorporation of leg work prior to arm work enhanced androgenreceptorcontent(hypertrophynotdirectlymeasured)

AcuteEndocrineinfluences:
Hypothesis: postexercise endocrine responses influence hypertrophy (recurrent mechanical stimuli + increased hormone concentrations such as hGH hGH and T result in accentuatedhypertrophyresponsethatsummatesovertime) Evidenceagainst:
1.Hypophysectimized, 1.Hypophysectimized, castrated animals can still show considerable hypertrophy when trained however adding T or T +GH chronicallydoesincreaseeffect. 2.Short 2.Shortterm higher intensity aerobic exercise can result in marked increases increases in anabolic hormones however, aerobic exercise resultsinlittleornohypertrophy 3.Increased 3.Increasedhormone(especiallyT)concentrationscanbehigheras aresultofcircadianrhythmsthanpostexercisevalues.(Training timemayinfluencethis) McMillan,J.etal.20hourphysiologicalresponsestoasingleweighttrainingsessionJStrengthCondRes 7:921,1993 Bird, S.P. and Tarpening K.M. Influence of circadian time structure structure on acute responses to a single bout of heavy resistanceexerciseinweighttrainedmen.ChronobiologyInternational21:131146,2004 4. Women have approximately 10 % of the testosterone concentration of men but show the same relative relative hypertrophycomparedwithmen. Cureton, K. J., Collins M.A. HILL D.W. and McElhannon F. M. . Muscle hypertrophy in men and women. Med. Sci. Sports.Exerc,Vol.20,No.4,pp.338344,1988. O'Hagan F.T., Sale D.G., MacDougall .JD., Garner S.H. Response to resistance training in young women and men. Int J SportsMed.16:31421,1995.

AcuteEndocrineinfluences:
Hypothesis: postexercise endocrine responses influence hypertrophy (recurrent mechanical mechanical stimuli + increased hormone concentrations such as hGH and T result result in accentuated hypertrophyresponsethatsummatesovertime) Evidenceagainst: 3.No 3.No correlation or evidence of hypertrophy (or strength) enhancement enhancement as a result of acute hormoneresponses:
Wilkinson, S.B. Hypertrophy with unilateral resistance exercise occurs without increases in endogenous anabolic hormone concentrationEur J ApplPhysiol 98:546555, 2006.Hypertrophyoccurredonly in thetrained leg and occurred independently independently of hormone elevation Kvorning, T. et al. Suppression of testosterone does not blunt mRNA mRNA expression of myoD, myogenin, IGF, myostatin or androgen receptor post strength training in humans. J Physiol 578(pt 2): 579593, 2006 . treatment with goserelin causes lower T placeboshowed increasedpostex T, goserelin group showed decreased T responses; no differences differences between groups in mRNA expression, myoD,myogenin,IGF,myostatinorandrogenreceptorpoststrength strengthtraininginhumans West, D.W., et al. Resistance exerciseinduced increases in putative anabolic hormones do not enhance muscle muscle protein synthesisor intracellular signalingin youngmen. J Physiol. 587(pt2): 52395247, 2009. markers of protein synthesis and markers of mTOR werenotdifferentbetweenarmonly(LH)andarm+leg(HH)resistance resistanceexercise. West, D.W., et al. Elevations in ostensibly anabolic hormones with with resistance exercise enhance neither training induces musclehypertrophynorstrengthoftheelbowflexorsJApplPhysol108:6067,2009.Xsectionalareawasnotdifferentbetween arm only andarm+legresistanceexercise.

AcuteEndocrineinfluences:
Hypothesis: postexercise endocrine responses influence hypertrophy (recurrent mechanical stimuli + increased hormone concentrations such as hGHandTresultinaccentuatedhypertrophyresponsethatsummates summatesover time) Evidenceagainst: 4. Disconnect between postexercise hormone concentrations and hypertrophy response hormone responses to absolute (and likely relative)loadstendtodecreaseaftertraining
Hypertrophy

BureshR.,BergK.andFrench J.Theeffectofresistive exerciserestintervalson hormonalresponse,strength andhypertrophywithtraining JSCR23:6271,2009

[Hormone]

Time

EXERCISESTIMULUS
DAMAGE??/TENSION??/ METABOLISM

IMMUNESYSTEM RESPONSE

AUTOCRINE/PARACRINE RESPONSE

ENDOCRINE RESPONSE

Metabolism

MUSCLEREMODELING +

MINOR EFFECT

HYPERTROPHY
AcuteEffectsofPostExerciseHormoneResponses

ChronicEndocrineInfluences
1.Nocontest anabolicsteroidresearch 2.GeneticsandrestingLH,FSHandtestosteroneconcentrations
HarrisJ.A.etal.Theheritabilityoftestosterone:astudyofDutch adolescenttwinsandtheirparents.BehavGenet 28:165171,1998 HoekstraR.A.etal.Heritabilityoftestosteronelevelsin12yearoldtwins anditsrelationtopubertaldevelopment.TwinResHumGenet.9(4):55865,2006 KuijpersE.A.etal.Heritabilityofreproductivehormonesinadultmale twins.HumReprod.:21539,2007 Bogart,G.etal.Heritabilityofbloodconcentrationsofsexsteroidsin relationtobodycompositioninyoungadultmalesiblings.ClinEndocrinol(Oxf). 69:12935.2008

3.Testosterone Heritability+Training

TESTOSTERONE:PRIMARYANDROGEN
PRIMARYANDSECONDARYSEXCHARACTERISTICS

METABOLICEFFECTS
PROMOTESPROTEINSYNTHESIS ANTICATABOLICEFFECTS ANTAGONISESGLUCOCORTICOIDS(DISPLACESCORTISOLFROMRECEPTOR) INHIBITIONOFMUSCLEGLYCOGENCATABOLISM

CANDECREASEFATMASS

EFFECTSONNERVETISSUE
INCREASEDCNSNEURONEXCITABILITY(?) INCREASEDACHRECEPTORDENSITYANDSIZEOFMEPINPERIPHERALMUSCLES MAINTANANCEOFDOPAMINERGICCNSNEURONS

ENHANCESMAXIMUMSTRENGTHANDEXPLOSIVNESS COMPENSATESFORMUSCULARFATIGUE
ENHANCEDEFFICIENCYOFCa++DISPOSITION(primarilyTypeIIfibers)

Bhasin,S.etal.TheEffectsofSupraphysiologicDosesofTestosteroneonMuscleSizeandStrengthinNormalMen,NEngJMed,335: 17,1996 HerbstK.L.andBhasin,S.Testosteroneactiononskeletalmuscle.CurrentOpinClinNutrMetebCare 7(3):271277,2004 Bialek,M.etal.Neuroprotectiveroleoftestosteroneinthenervoussystem.PolJPharmacol56:509518,2004

EndogenousTestosteronePreconditioning? Longterm increasedmusclexsectionandincreasedmyonuclearnumber/fiber

SinhaHikim,I.etal.AmJPhysioEndoMetab 283:E154164,2002 TrelatedtodevelopmentandmaintenanceoftypeIIfibers(animals)
Bass,A.etal.PhysiolBehemoslov 20:423 431,1971 KrotiewskiM.etal.ActaPhysiolScand109:233237,1980 Dux,L.etal.HormMetabRes14:191194,1982

Humans (1112Yroldboys)theareaofTypeIIfibers significantcorrelationwithTconcentrations

Mero,A.EurJApplPhysiol 57:660666,1990

(6 15yroldboys) bloodorsalivaTconcentrationscorrelatedwithMaxAnaerobicpowerand maximumstrength(indirect)

Mero,A.EurJApplPhysiol 57:660666,1990 Mero,A.etal.EurJApplPhysiol 60:3237,1990 Falgairette,G.etal.EurJApplPhysiol 62:151156,1991

EndogenousTestosteronePreconditioning? Longterm PotentiatingResistanceTraining/ExerciseEffects Effectsonhypertrophyandsatellitecellincorporation incorporation

Ahtiainen,J.Petal.EurJApplPhysiol89:555 563,2003 SinhaHikim,Ietal.AmJPhysiolEndocrinolMetab 285:E197 205,2003 Effectsonmyostatin KawadaS.TestosteroneCausesDecreaseintheMyostatin ContentofSkeletalMuscle.IntJSportand HealthSci4:4448,2006

Effectsonthenervoussystem (indirect) Androgensinfluencedendriticbranchingandsynapseformation

Arnold,A.andBreedlove, M.HormBehav 19:469498,1985 Matsumoto,A.RevNeurosci 3:287306,1992 Androgensinfluencetheregenerationofdamagecranialnerves Jones,A.AnnN.Y.AcadSci 743:141161,1994 Review:HarbstK.L.andBhasinS.Testosteroneactiononskeletalmuscle.CurOpinClinNutrMetab Care 7:217277,2004

EndogenousTestosteronePreconditioning? Shortterm Aggressivebehavior

Barkley,M.S.andGoldman,B.D.HormBehav 9:3248,1977(animals) Olweus,D.etal.PsychosomMed50:261272,1988(humans)

ItmaybepossiblethatTpromotesaggressivenessorsometypeofcentrallymediated drivepromotingstrength,powerandexplosivenessinpowerevents(WrightandStone 1993,ViruandViru2005).

Training+higherrestingtestosterone(chronicallyelevated) =lessfat,greaterhypertrophy, hypertrophy,strength,explosiveness, power

Cardinale,M.andStone,M.H.Istestosteroneinfluencingexplosiveperformance?JournalofStrength andConditioningResearch20:103107,2006.

ArslanianS.andSuprasongsinC.Testosteronetreatmentinadolescentswithdelayedpuberty:changes inbodycomposition,protein,fat,andglucosemetabolism.JClinEndocrinolMetab.82:321320,1997

Reviews:
TiptonK.D.andWolfeR.R.Exercise,Proteinmetabolismandmuscle musclegrowth.IntJSport NutrExercMetab11:109132,2001 Bhasin,S.etal.Proofoftheeffectoftestosteroneonskeletal muscle.JEndocrinol 170:27 38,2001. Matlock,A.G.etal.Androgensandskeletalmuscle.CellscienceReviews2:916,2005

RESISTANCETRAINING:RESTINGTESTOSTERONECONCENTRATIONSADAPTATIONS ADAPTATIONS
NOCHANGEORADECREASE: HakkinenK.etal.JApplPhysiol 65:24062412,1988 KraemerW.etal.MedSciSportsExerc 20:S152S157,1988. NiklasB..J.etal.IntJSportsMed 16:445450,1995(midagemen) Warren,B.et.al.IntJSportsMed 13:372376,1992(1K JuniorWL)

INCREASED Staronetal.JApplPhysiol76:12471255,1994(4weeks) Johnson,C.etal.JSportsMedPhysFit,23: 23:3941,1983.(midagemen) HakkinenK.etal.JApplPhysiol 65:24062412,1988(weightlifters>2y) Stone,M.H.andFry,A.C.OvertraininginSport, Sport,pp87105,1998(juniorWLpreex) KraemerW.J.etal.JApplPhysiol87:992982,1999(young>old) Tsolakis,C.etal.JApplSportsSciRes14:399404,2000(boys) Marx,J.etal.MedSciSportsExerc 33:635643,2001(women)

Traininginduced alterationsinTis likelytobea functionof fatigue/stress management FreeversusBound notallstudies agree however, generallyratiois unchanged if totalTincrease FTincreases.

TRAININGINDUCEDRESPONSESTOEXERCISE NOCHANGE NiklasB..J.etal.IntJSportsMed 16:445450,1995(midagemen) TsolakisC.Ketal.JSCR18:625629,2004(preadolescentboys) INCREASED KraemerW.etal.IntJ.SportsMed 20:103109,1992(juniorWL>2y) Stone,M.H.andFry,A.C.OvertraininginSport, Sport,pp87105,1998(juniorWL) Ratamess,N.A.etal.J.SteroidbiochemMolecBiol93:3542,2005

Insulin

Inmammals,insulinisa proteinsynthesizedinthe theisletsofLangerhansof thepancreas(cells)and isreleasedwhenanyof severalstimuliare detected,includingfood (carbohydrate>protein, >>>fat)andCNSinput. Insulininitiatesasignal transduction,whichhas theeffectofincreasing glucose,aminoaciduptake andstorage.Insulinisa stronganabolichormone. hormone

Insulincandecreaseasaresultofatrainingsession
McMillan, J. et al. 20-hour physiological responses to a single weighttraining session J Strength Cond Res 7:9-21, 1993

Supplementation (carbo(carbo-protein timed) or a meal increases/maintains insulin concentrations and promotes muscle growth (hypertrophy)

Mitogens

Amitogen isusuallysomeformofapolypeptideorprotein. thatcantriggersignaltransductionpathwaysinwhichamitogenactivated proteinkinaseisinvolved,leadingtomitosisandincreasedgrowthin muscletissue. Examples: InsulinlikeGrowthfactor1(IGF1) Mechanogrowthfactor(MGF) FibroblastGrowthfactor(FGF) directlyrespondstoinjuryofmuscletissue HepatocyteGrowthfactor(HGF)
Adams,G.R.,andF.Haddad.TherelationshipsamongIGF1,DNAcontent,andproteinaccumulationduring skeletalmusclehypertrophy.JournalofAppliedPhysiology81(6):25092516,1996. FiataroneSingh,M.A.,W.Ding,T.J.Manfredi,etal.InsulinlikegrowthfactorIinskeletalmuscleafterweight liftingexerciseinfrailelders.AmericanJournalofPhysiology277(EndocrinologyMetabolism40):E135E143, 1999. Yamada,S.,N.Buffinger,J.Dimario,etal.FibroblastGrowthFactorisstoredinfiberextracellularmatrixandplays aroleinregulatingmusclehypertrophy.MedicineandScienceinSportsandExercise21(5):S173180,1989.

Example:
IGF1:70aminoacidsinasinglechain withthreeintramoleculardisulfide bridges(7649daltons). . Producedprimarilybytheliverasan endocrinehormoneaswellasintarget tissuesaspartoftheparacrine/autocrine function. function Productionisstimulatedbygrowth hormone(andtestosterone)andcanbe impededbyundernutrition,lowglycogen concentrations,receptorinsensitivity,lack ofgrowthhormonereceptors,orfailures ofthedownstreamsignalingpathway InratexperimentstheamountofIGF1 mRNAintheliverwaspositively associatedwithdietarycaseinand negativelyassociatedwithaproteinfree diet.

MuscleCatabolismandAtrophy

Glucocorticoids(cortisol) blockthephosphorylation (activation)ofAktthus mTORislessactivatedand theFOXOproteinsstimulate proteincatabolism. Cortisolresponsetendsto decreaseatthesameloading posttraining smaller influence? Cortisolreleaseand accumulationisbluntedby carbohydrateintake.
GlassD.J.Signalingpathwaysperturbingmusclemass.CurrOpinClinNutrMetabCare. 13(3):225229,2010 FranchH.AandPriceS.R.Molecularsignalingpathwaysregulatingmuscleproteolysisduring atrophy.CurrOpinClinNutrMetabCare.8(3):2715,2005
Redirection

Anabolic:CatabolicBalance

Testosterone:CortisolRatio

TESTOSTERONE:CORTISOLRATIO(T:C)

INDEXOF:ANABOLICSTATUS STATUS T:Crelatedto: LBM,FATMASS,MAXIMUMSTRENGTH,RFD,POWER

Hakkinen,K.etal.EurJApplPhysiol 53:287293,1985 Hakkinen,K.etal.IntJSportsMed 11:9198,1990 HakkinenK.etal.ElectromyogrClinNeuorphysiol 31:3542,1990 Fry,A.C.etal.JStrengthCondRes 14:338343,2000

INDEXOFOVERREACHINGVERSUSOVERTRAINING
Adlercreutz,H.etal.IntJSportsMed 7:27S28S,1086

DifferentialeffectworkpostexerciseforT:C? Highexerciseintensitylowvolume: noeffectorslightincrease

Fryetal.Pituitaryadrenalgonadalresponsestohighintensityresistanceexerciseovertraining.JApplyPhysiol85: 23522359,1998

Higherexercisevolumeproducesgreatereffectsonindividual hormoneconcentrations butT:Cusuallynoeffect

Stone,M.H.andFry,A.C.OvertraininginSport,pp87105,1998 MigianoM.J.etal.Endocrineresponsepatternstoacuteunilateral unilateralandbilateralresistanceexerciseinmen.JSCR 24:128134,2010.

Higherreps/set:Effectmaybeindependentoftotalmechanical workperformed
McCaulleyG.O.etal.Acutehormonalandneuromuscularresponses tohypertrophy,strengthorpowertype resistanceexercise.EurJApplPjysiol105:695704,2009.

TrainingEffectsontheT:C

Chronic[Resting]alterations:moreinfluencedby volumecomparedtointensity:
Stone,M.H.andFry,A.C.OvertraininginSport,pp87105,1998 Fryetal.Pituitaryadrenalgonadalresponsestohighintensityresistance exerciseovertraining.JApplyPhysiol85:23522359,1998 HaffG.G.etal.Forcetimecurvecharacteristicsandhormonalalterations duringandelevenweektrainingperiodinelitewomenweightlifters.JSCR 22:433436,2008

Hormones: T:C Ratio T and C alterations

Men
45000 40000 35000 30000 25000 20000 15000 10000 5000 0 23Sep 7Oct 21Oct 4Nov 18Nov 2Dec 60.00 50.00 40.00 30.00 20.00 10.00 0.00 VL T:C

MEN: TI V T:C
60 40 20 0 1 2 3 4 5 6 7 8 9 10 11 110 105 100 95 90 85

T:C TI

Men
45000 40000 35000 30000 25000 20000 15000 10000 5000 0
4No v 23 -S ep 18 -N ov 21 -O 2De c ct 7O ct

MEN: TI V T:C
60.00 50.00 40.00 30.00 VL T:C Poly. (VL) Poly. (T:C)

R2 = 0.8857

60 40 20 0

R2 = 0.7689

R =1

20.00 10.00 0.00

R2 = 1 1 2 3 4 5 6 7 8 9 10 11

110 105 100 95 90 85

T:C TI Poly. (T:C) Poly. (TI)

Resting Hormones: T:C ratio Primarily C alterations

Women
40000 35000 30000 25000 20000 15000 10000 5000 0
No v -N ov p ct ct -S e 21 -O 742De O c

WOMEN: TI V T:C
1.40 1.20 1.00 0.80 0.60 0.40 0.20 0.00 VL T:C

1.5 1 0.5 0 1 2 3 4 5 6 7 8 9 10 11

85 80 75 70 65 T:C TI

23

Women
40000 35000 30000 25000 20000 15000 10000 5000 0
No v -N ov p ct ct -S e -O 742De O c

18

WOMEN: TI V T:C
1.40 1.20 1.00 0.80 0.60 0.40 0.20 0.00 VL T:C Poly. (VL) Poly. (T:C)

R = 0.9195

1.5 1 0.5 0

R2 = 1

85 80 75 70 65 T:C TI Poly. (T:C) Poly. (TI)

R2 = 0.9427

R2 = 0.3231 1 2 3 4 5 6 7 8 9 10 11

21

23

18

Primarymediatingaspectofhypertrophyappearstobeautocrineand paracrinemechanismsresultingintheproductionofgrowthpromoting promoting mitogens mitogens whichtriggerintracellularsignaling:

Theinfluenceoftheendocrinesystemislikelysecondaryto thatoftheimmuneresponseandtheparacrineandautocrine systems

Bickel,C.Setal.1998JournalofAppliedPhysiology 94:22552262. Goldspink,G.1999.JournalofAnatomy 194(Pt3):323334. Goldspink,G.2002.BiochemicalSocietyTransactions30:285290.

TRAININGSTIMULUS
DAMAGE??/TENSION??/ METABOLISM

IMMUNESYSTEM REPEATED RESPONSE

AUTOCRINE/PARACRINE REPEATEDRESPONSE

ENDOCRINE ADAPTATION

Metabolism

MUSCLEREMODELING

LARGER EFFECT HYPERTROPHY

ChronicEffectsofHormoneAdaptation

EffectsofSupplementation

ABalancingAct:

Hypertrophy=Atrophy=nochange Hypertrophy<Atrophy=muscleloss Hypertrophy>Atrophy=musclegrowth

HoffmanE.P.andNaderG.A.Balancingmuscleandatrophy.Nature Medicine 10:584585,2004 Moore,M.S.andUrbanR.J.Anoverviewoftheendocrinologyofskeletal skeletal muscleTrendsEndocrinolandMetab15:110115,2004

Protein+CarbohydrateSupplementation

DrummondM.J.etal.Nutritionalandcontractile regulationofhumanskeletalmuscleprotein synthesisandmTORC1signaling.JAP106:1374 1384,2009

Primaryeffectsappeartobe: increasedsubstrateavailability Increasedinsulin carbohydratebluntingofcortisolrelease

TRAININGSTIMULUS
DAMAGE??/TENSION??/ METABOLISM

IMMUNESYSTEM REPEATED RESPONSE

AUTOCRINE/PARACRINE REPEATEDRESPONSE

ENDOCRINE ADAPTATION

Metabolism

MUSCLEREMODELING Nutrition: supplementation Dailyintake

LARGER EFFECT HYPERTROPHY

ChronicEffectsofHormoneAdaptation

HyperplasiaandSatelliteCell Incorporation

Satellitecells(SC) arefoundinthematuremusclearoundthemusclefibers,
Thesecellsareinvolvedinthenormalgrowthofmuscle,aswell asregenerationfollowinginjuryor disease Satellitecellsareadultstemcellsspecifictoskeletalmuscle fibers,andarealsoknownasskeletal musclemyoblasts. Whenmusclecellsundergotraumaorinjury,SCcellsarereleased releasedfrombeneaththebasallamina. Whilenormallyinapostmitoticstate,aftermuscleinjurySCcanreenterthecellcycleandclone themselves.Theseclonesaggregate(fuse),againbecomepostmitotic,andformamyotube.This myotubedifferentiatesintonormal,complexmuscletissue,thusrepairingtheinjuredsite ortheSC willdonateitsnuclearmaterialtothedamagecelltoeffectrepair. repair.Thissatellitecellactivationand proliferationperiodlastsupto48hoursafterthetraumaorshock shockfromtheresistancetrainingsession stimulus
Hawke,T.J.,andD.J.Garry.Myogenicsatellitecells:physiology physiologytomolecularbiology.JournalofAppliedPhysiology. 91:534551,2001.

Researchiscurrentlyunderwaytoinvestigatewhethersatellitecellscandifferentiateintoviable cardiacmusclecells.Normalcardiaccellsareunabletoregenerate, regenerate,whichmakesthecardiacmuscle deathofmyocardialinfarctionsirreversible.

Embryonic development: myoblasts fuse to form skeletal fibers. At the end of the developmental phase, some undifferentiated myoblasts remain within the external lamina, at the periphery of mature, skeletal muscle fibers. These undifferentiated cells are satellite cells. Satellite cells are closely associated with the sarcolemma of a muscle fiber. They are typically present in the ratio of approximately one, mononucleated satellite cell for every 100 muscle fiber nuclei with some fiber type differences.

SatelliteCellnumberappearstobefibertypedependent.
TypeI:tendtohavemoreSatellitecells withagingTypeItendtohaveafivetosix timesgreatersatellitecellcontentthanTypeIIfibers(satellite (satellitecellsdisappearfromtype IIatafasterrate)? maybeduetoanincreasedcapillary(andnutrient)supply. maybeduetothefibertypeuse:Type1musclefibersareusedwithgreaterfrequency (lowintensityactivity,postureetc.),therefore,moresatellite satellitecellsmayberequiredfor ongoingminorinjuriestomuscle.
Feldman F.andStockdaleF.E.Skeletalmusclesatellitecelldiversity:Satellitecellsformfibersofdifferenttypesin cellculture.DevBiol143:320334,1991. VerdijikL.B.etal.SatellitecellcontentisspecificallyreducedintypeIIskeletalmusclefibersintheelderly.Am JPhysiolEndocrinolMetab 292:E151E157,2007.

ExerciseStimuli

Connectiveandmuscletissue damage(ultrastructure) productionofmitogens(MGF, HGFetc.etc.)

ActivationofSatelliteCells

Hyperplasia? Fusionof myoblast new fiber

Donationofnuclearmaterialto existingmusclefiber

EvidenceforHyperplasia

PotentialMechanismsforHyperplasia:
Fibersplitting cellsenlarge(byhypertrophy)tothepointthat theirnucleiandotherorganellescannotcontrolallthenormal cellularfunctions

Hoetal.Skeletalmusclefibersplittingwithweightliftingexerciseinrats.AmJAnat 157:433440,1980

Animalmodelsforhypertrophy/hyperplasia Stretch
StretchInducedhypertrophy chronicstretch(e.g. hanganweightonabirdswingforweeks weeks 10%ofbodymass) Weightpullschronicallyonthebackmusclesofthebird. Causeshypertrophy Causessomehyperplasia Mechanism stretch myototicreflex pullingback

SolaO.etal.ExpNeuol 41:76100,1973 AlwaysS.etal.JApplPhysiol 66:771781,1989 Antonio,J.etal.J.ApplPhysiol 75:12631271,1993 SiuP.andAlwayS.J.ApplPhysiol99:18971904,2005

Review:FollandJ.P.andWilliamsA.G.Theadaptationstostrength strengthtraining:morphologicalandneurological contributionstoincreasedstrength.SportsMedicine37:145168,2007

AnimalModel:CompensatoryHypertrophy
Ablation/tenotomyasynergisticmuscle(cutawaygastrocnemiusand andsoleus leaving plantaris) Walkingonisolatedmusclecauseshypertrophytooccurasaresult resultofchronicdynamic overload. Somestudiesshowasmalldegreeofhyperplasia However adaptationsareacombinationofenduranceandresistancetraining training Adaptationscanbealteredbetrainingprograms
GoldbergA.MedSciSports7:185198,1975 Roy,R.etal.JApplPhysiol83:280290,1997

Animalmodel:weighttraining

Animalsliftweightsforfood Gonyeaetal als.Cats Animalsliftsweights(electricshockavoidance) Ho Hosetal alsrats Cancauseconsiderablehypertrophy

Volumeeffect toapointthemoreworkthegreaterthehypertrophyand hyperplasia

Ho et al. (1980)

Followingtable studiesshowinghyperplasia(earlystudies)
KelleyG.JApplPhysiol 81:15841588,1996

Reference

Overload

Subject

Muscle

Technique

Alway (1991) Alway (1993) Alway (1994) Alway et al. (1990) Alway et al. (1989) Antonio and Gonyea (1993) Antonio and Gonyea (1993) Antonio and Goynea (1994) Gollnick et al. (1983) Gollnick et al. (1981) Gonyea (1980) Gonyea (1977) Gonyea et al. (1986) Ho et al. (1980) Tamaki et al. (1992) Timson et al. (1985) Vaughan and Goldspink (1979)

Chronic stretch Chronic stretch Chronic stretch Chronic stretch Chronic stretch Intermittent stretch Intermittent stretch Intermittent stretch Chronic stretch Ablation Weights Weights Weights Weights Sprints/weights Ablation Tenotomy

Quail Quail Quail Quail Quail Quail Quail Quail Chicken Rat Cat Cat Cat Rat Rat Mice Mice

ALD ALD ALD ALD ALD ALD ALD ALD ALD Soleus, plantaris, and EDL FCR FCR FCR AL Plantaris Soleus Soleus

NAD Histo Histo NAD NAD and Hist Histo Histo Histo NAD NAD Histo Histo NAD Histo NAD NAD Histo

ALD, anterior latissimus dorsi; EDL, extensor digitorum longus; FCR, flexor carpi radialis; AL, adductor longus; Histo, histological cross sections; NAD, nitric acid digestion

Changesinmusclefibernumberforindividualstudies(Example) No. of Subjects 5 15 12 10 9 8 8 8 9 9 Alway et al. (5) 12 Treatment Control Difference Change, %

Reference Alway (1) Alway (2) Alway (3) Alway et al. (4)

1,653 239 1,764 221 1,766 343 1,251 328 1,247 315 1,240 253 1,247 335 1,283 228 1,305 304 1,462 136 1,945 419

1,278 145 1,208 128 1,189 270 1,200 367 1,143 304 1,154 148 1,084 202 1,024 176 999 167 1,174 102 1,281 287

375 556 577 51 104 86 162 258 306 287 664

29 46 48 4 9 7 15 25 31 24 52

Littledoubtthatatleastinsomeinanimalspecies,hyperplasia hyperplasia canoccur

Whatabouthumans? typicallycannotcutthemup.

HumanMethodologyisindirectanddifficult

HumanCrosssectionalStudies:
Elitebodymalebuilders largertotalmuscleXsectionalarea however,fiberXsectionwasonlyslightlylargerthan untrainedcontrol hyperplasia?

MacDougalletal.JApplPhysiol 57:13991403 LarsonandTeschEurJApplPhysiol 55:130136,1986 Swimmershadlargerdeltoidtotalmuscleareathancontrolfiberxsectionalareasnodifferentthanuntrained control hyperplasia? NygaardandNielsonSwimmingMedicineIV (6):282293,1978. ElitemaleandfemaleBB TotalmusclecrosssectionalareacorrelatedwithbothfiberXsectionandNumber Alwayetal.JApplPhysiol 1989 However,MoststudiesindicatenohyperplasiainBB theincreasedtotalmusclecrosssectionisduetohypertrophy (i.e.fibershavegreaterXsection) Haggemerketal.ScandJClinLabInvest38:355360,1978 MacDougalletal.JApplPhysiol57:13991403,1984 Schantzetal.ActaPhysiolScand113:5370539,1981

HumansandHyperplasia:longitudinalstudies

Notmuchevidenceofhyperplasia increasedcrosssectional areainresponsetoresistancetrainingiscausedby hypertrophy

However,nolongtermstudies

McCalletal.JApplPhysiol 81:20042012,1996 Abernethyetal.SportsMedicine17:2238,1996

Satellitecellincorporation SC SCsproliferateformnewmyoblast (immatureMusclecells) myoblastseitherfusewithanexisting cellorfusewitheachothertoformanewmusclefiber.

WinchesterP.K.etal.Satellitecellactivationofthestretchenlargedanteriorlatissimusdorsioftheadultquail.AmJ Physiol 260:C206C212,1991

KadiF.etal.Concomitantincreasesinmyonuclearandsatellite satellitecellcontentinfemaletrapeziusmusclefollowing strengthtraining.HistochemandCellBiol 113:99103,2000

Review:FollandJ.P.andWilliamsA.G.Theadaptationstostrength strengthtraining:morphologicalandneurological contributionstoincreasedstrength.SportsMed37:145168,2007

Heredity

HEREDITY
COACHATHLETEINTERACTION WORK

PHYSICAL ENVIRONMENT

SCHOOL Recovery/Adaptation
DAILY IRRITANTS:CELL PHONE,BANKS, INSURANCE,IRS ETC.

RESTORATION/ RECOVERY Supplements DAILYNUTRITION SLEEP TRAINING

SOCIALLIFE

Girl/boyfriend Alcohol Wife/mistressOtherbadhabits Sheep,DogsandCatsetc.etc.

INJURY

FACTORS(STRESSORS)EFFECTINGADAPTATIONTO TRAININGANDSPORTPERFORMANCE

Individual differences:

Genetics versus Environment

Heredity - the most important factor influencing performance because: 1. Genetically linked physiological characteristics are associated with specific performance abilities 2. Genetic makeup establishes the boundary for adaptation Some athletes boundarys are more narrow than others (less adaptability)

Klissouras, V. Adaptability of genetic variation. J Appl Physiol 31: 338338-344, 1971. Bouchard, C. et al. Genetics of aerobic and anaerobic performance. performance. Med Sci Sports Exerc 20:2720:27-58, 1992

STRENGTH/POWER ATHLETES: HERITABILITY

1. HIGHTESTOSTERONECONCENTRATIONS HarrisJ.A.etal.Theheritabilityoftestosterone:astudyofDutchadolescenttwinsandtheir parents.BehavGenet 28:165171. HoekstraR.A.etal.Heritabilityoftestosteronelevelsin12yearoldtwinsanditsrelationto pubertaldevelopment.TwinResHumGenet.9(4):55865,2006 KuijpersE.A.etal.Heritabilityofreproductivehormonesinadultmaletwins.HumReprod.:21539, 2007 Bogart,G.etal.Heritabilityofbloodconcentrationsofsexsteroidsinrelationtobodycomposition inyoungadultmalesiblings.ClinEndocrinol(Oxf).69:12935.2008

2. ACTN3GENOTYPE(SKELETALMUSCLEACTINBINDINGPROTEINALPHAACTININ3TYPEIIFIBRES) Yang,N.etal.ACTN3genotypeisassociatedwitheliteathletic performance.AmJHumGenet 73:627631,2003.

3. ENHANCEDMOTORCONTROLATFASTSPEEDS Missitzi,J.andV.Klissouras.Heritabilityofneuromuscularcoordination:Implicationsforcontrol strategies.MedSciSportExerc 36:233240,2004.

Genetics: Hard Gainers

REGARDLESS OF THE PROGRAM SOME INDIVIDUAL ATHLETES WILL NOT GAIN MUCH SIZE AND RELATIVELY LESS STRENGTH AND POWER

Van Etten L.M. et al. Effect of body build on weight-training-induced adaptations in body composition and muscular strength. Med Sci Sports Exerc 26:515-521, 1994. (somatotype)

TrainingMethods:factorseffecting Hypertrophy,strengthandpower. ABrief(very)Discussion) Considerabledataonmechanismof hypertrophy Verylittleonmethods

AdaptationDependsUpon: SubjectCharacteristics
1.Experience 2.Leveland State 3.Sex 4.Age

TrainingVariables
1.Volume 2.RelativeIntensity 3.TrainingIntensity 4.Rest/Recovery Periods 5.LengthofTrainingSessions/ numberofsessions 6.Timeofday 7.Warmup catecholaminerelease,etc.

Volume(Work)Effects

VolumeEffects:
KriegerJ.W.Singleversus multiplesetsformuscle hypertrophy:ameta analysisJSCR24:11501159, 2010

Volumeeffects:
Froboseetal.ZOrthopIhreGrenzgeb131(2):164167,1993 Foundthathypertrophyisbetterstimulatedbyhighervolumeloads

Stoneetal.StrengthandCond.18(3):4451,1996 Notedthatelitebodybuilders,weightliftersandpowerliftershavesimilar hypertrophy(xsec)levelsincommonlyusedmuscleseventhoughthese athletestrainverydifferently suggestedthatoveralongtermthatvolume effectsplaymajorrole totalworkmaybemoreimportantthannumberof repspersetamong(exceptmaybeforbeginners)

Manipulationofintensity(withinvolume)effectson strengthinwelltrainedathletes:
Usinghighervolumesofmoderate heavyloadingproducesgreater strengthgainsthenhighvolumesorlowvolumes.
GonzalezBadilloJ.JModeratevolumeofhighrelativetrainingintensityproducesgreaterstrength gainscomparedwithlowandhighvolumesincompetitiveweightlifters. weightlifters.JCSR20:7381,2006

RelativeIntensity:TrainingtoFailure

TrainingtoFailure
Stoneetal.StrengthandCond.18(3):4451,1996 Firstsuggestedthattrainingtofailurewasnotneededtoinduce significanthypertrophy,strengthorpower Bodybuildersoftentraintofailure basedonbiopsyofsamemuscle grouphypertrophyisnotstatisticallygreaterthanotherstrengthtrained athletes(i.e.powerliftersandweightlifters) typeIversustypeII Bodybuildersarenotstronger(usuallynotasstrong)asotherstrength powerathletes Shortterm(muscular)endurancemightbeenhanced Froboseetal.ZOrthopIhreGrenzgeb131(2):164167,1993
Foundthathypertrophyisbetterstimulatedbyhigher volumeloads Trainingtofailurewasnotnecessarytoactivatehigher thresholdmotorunits Ballisticexercisealso recruitmentofhigherthresholdmotorunits

TrainingtoFailure
PetersonM.etal.JSCR, 19(4):950958,2005.
Metaanalysis:Trainingto failuredoesnotresultin significantlygreaterstrength gainsthannottrainingto failure.

TrainingtoFailure
IzquierdoM.etal.JAP,100:16471656,2006. Subjects:
42recreationallytrainedmen

Methods:
16weeksperiodizedtraining Twotreatmentgroups
SetstoFailure(SF) NosetstoFailure(NSF)

Results:
SFproduced>(marginally)performancegainsinHIEendurance NSFproduced>performancegainsinpower NSFstimulated>restingIGF,Testosteroneand<Cortisol

SingleversusMultipleSessions

GeneralConsensusAmongCoachesandSportScientists
Theoreticalparadigm intervaltraining higherintensitycanbemaintained whenworkisbrokenup 1.Multipletrainingsessionsproducesuperiorresults 2.Volumeoftrainingmustnotbeexcessive 3.Subsequenttrainingcanbeeffectedbyprevioustraining(i.e.fatigue management) atleast4hrsrecoverybetweensessions?

Notmuchresearchavailable
HakkinenK.andPakarinenA.Serumhormonesinmalestrengthatletes atletesduring intensiveshorttermstrengthtraining.EurJApplPhysiol63:194199. HkkinenK.andKallinenM.(1994)Distributionofstrengthvolumeintooneortwo dailysessionsandneuromuscularadaptationsinfemaleathletes. Electromyogr.Clin. Neurophysiol.,34:117124. Hartman,M.etal.(2007)Comparisonsbetweentwicedailyandoncedailytraining sessionsinmaleweightliftersIJSP&P2: 159169.

HkkinenandKallinenElectromyogr.Clin.Neurophysiol.,34:117124, 1994

Methods: Comparedequaltrainingvolumethatwereeitherencounteredin oneortwotrainingsessionsinoneday

10competitivefemalestrengthathletes 3weektrainingblocksofeither1or2sessionsaday Thetotaldailyvolumeencounteredwasidentical

Results: 2sessionsadayproducedgreater

inmuscularstrength(p<0.05) inmusclecrosssectionalarea(p<0.05) inIEMGoftrainedmuscles(notstatisticallysignificant)

Conclusion:MultipleTrainingSessionsinOneDaylikely EnhancetheAdaptiveResponsetoTraininginAdvanced Athletes

InterSetRestPeriods

Descriptive: greatervolumeloadswithlongerrest/set assumed tostimulategreatergains:

WillardsonandBurnettAcomparisonof3DifferentRestIntervalsontheExerciseVolumeCompletedDuringA Workout. JSCR19:2326,2005 RahimiR.EffectOfDifferentRestIntervalsOnTheExerciseVolumeCompletedDuringSquatBouts.JSportsSci& Med4:361366,2005

Trainingstudies(greaterstrengthgainswith>rest):
Robinson,J.M.,etal.Effectsofdifferentweighttrainingexercise-restintervalsonstrength,powerandhigh intensityendurance.JSCR,9:216221,1995. WillardsonandBurnettTheEffectOfDifferentRestIntervalsBetweenSetsOnVolumeComponentsAndStrength Gains JSCR22:146152,2008

Trainingstudies(greaterCSAgainswith>rest:1vs2.5min):
BureshR.,BergK.andFrenchJ.Theeffectofresistiveexerciserestintervalsonhormonalresponse,strengthand hypertrophywithtrainingJSCR23:6271,2009

Trainingstudies(equalresults:2vs5minrest):
AhtiainenJ.P.Shortvs.longrestperiodbetweenthesetsinhypertrophicresistancetraining:influenceonmuscle strength,size,andhormonaladaptationsintrainedmen.JSCR.19(3):57282,2005

Restperiodsdoappeartomakeamarkeddifferencein thetrainingintensityandvolumeloadaccomplished thegreaterloadingandtotalworkwilllikelyresultin superiorimprovementsinstrengthandpower. rest periodsshouldbegreaterthan1min:3 5minappear to beoptimalforsimultaneousstrength,powerandCSA gains

deSallesB.F.etal.Restintervalbetweensetsinstrengthtraining.SportsMed.2009;39(9):76577

Thereislittleevidencethatshortrestperiodsenhance HIEendurance:
GarcaLpezD.etal.Effectsofshortvs.longrestperiodbetweensets onelbowflexormuscular enduranceduringresistancetrainingtofailure.JSCR:13204,2007. Robinson,J.M.,etal.Effectsofdifferentweighttrainingexercise-restintervalsonstrength, powerandhighintensityendurance.JSCR ,9:216221,1995.

Finalthoughts:
Relationshipbetweenhypertrophyandperformanceiscomplexatbest: Toanextenttherearesomeindividualvariationsbutingeneralusingthese ideasmayincreasehypertrophyadaptation: 1.Trainingvariation 2.Highervolumes(forhypertrophyalterations) *Higherrepsamongbeginners,highmoderaterepsandhigher intensityamongadvanced? 3.Sufficientrest(notlessthan2minbetweensets) 4.Sufficientrecovery 5.Supplementation

Stoneetal.Trainingtofailure:Isitworthit?StrengthandCond.18(3):4451,1996 JonesE.J.etal.CrossSectionalAreaandMuscularStrength:ABriefReviewSports Med38:987994,2008

Questions:

The Governator, Mr.Olympia, 1980(103kg)

RonnieColemanMr.Olympia, 2005(137kg)

SteveReeves1947 Mr.America(98kg)