Question on stimulation of hypertrophy

December 16, 2003

Hey Folks,

Here is something I'm wondering if there is an answer or hypothesis to.

Or is this assumption even correct.

If one were to perform a set of 4 reps, with their 6RM, it is said that

this will not stimulate hypertrophy as you are within your capablitlies.

First, is this true?

OK, now on to the rest.......

Or it is true that tension is the primary stimulus for hypertrophy, and

since the tension is obviously the same during rep 6 as it was during rep

one. (the weight is the same), there is no diffference physiologically

from rep compared to rep 1?

Taking this info. from Enoka,

" The relative contribution of motor unit recruitment to muscle force

varies between muscles. In some hand muscles for example, all motor units

are recruited at around 50% of maximum. In other muscles, such as the

bicep brachii, deltoid, and tiblias anterior, motor unit recuitment

continues upto 85% of the maximum force (Deluca, LeFever, McCue &

Xenakis, 1982a; Kukulka & Clamann, 1981; Van Cutsem et al,. 1997) "

From p290, Neuromechanics of Human Movement 3rd Edition. M. Enoka "

If one were to do 6 reps with each rep seperated by a 5 minute break,

rather than all in a row, why would this not work as well as actually

doing the 6 reps in a row? All voluntarilly recruitable fibers should be

recruited the entire time, even during the first rep, or with each single

rep, as the case may be. I have asked a lot on here about fatigue and

it's role in hypertrophy. There are studies which compare fatiuge and

non-fatigue training and in those studies, the training WITH fatigue

seems to increase strength and hypertrophy more rapidly. BUT, I recently

read an old paper from some German doctors who did work with

static/isometric training, and they reported that tension was the ONLY

factor in the strength increases. That whether or not the subjects

trained to fatigue had zero bearing on their rate of progress.

How does one make sense of this?

Ron Sowers

Post Falls Id

USA

December 22, 2003

Ron,

To reply to your first question, (1x4 @ 6RM), stimulating

hypertrophy is most often associated with performing high volumes of

work. Even though you are performing " within your capabilities " by

doing 4 reps at 6RM if an individual was to perform 4-8 sets under

these parameters I believe it is at a high enough intensity, combined

with the volume of work to initiate hypertrophy. If one was to

perform 4 reps per set with 12 RM the intensity would not be great

enough to stimulate hypertrophy. But beyond the volume of work their

are many variables within your parameters (4 reps at 6RM) that effect

the outcome.

What lift is performed (as total body exercises at higher intensities

stimulate more muscle mass and have a greater effect on hormone

concentrations). What velocity is being attempted and consequently

what is the lift tempo. Is the individual performing slow efforts on

the concentric and eccentric portion of the lift, are the reps being

performed explosively or in a ballistic fashion. (Accordingly, what is

the tempo: 4 sec eccentric, 0 isometric at the bottom, 4 sec

concentric, 602, 212, 303, etc.) These two variables will affect

force, and tension, and the density/volume of the workout. Subtle

changes such as these make a world of difference.

Finally, and maybe most importantly, are the rest periods. As you

questioned the difference between performing six reps consecutively,

or spacing 5 minutes between each rep, it would make a significant

difference. When attempting to stimulate hypertrophy, an important

factor is not only the amount of muscle (muscle fibers) recruited,

but the hormonal environment elicited by the workout. If all the

reps were performed consecutively; a multipoint lift was performed

(i.e. squat or deadlift), a relatively high volume was used (4-8

sets); and the rest periods were short < 1.5 minutes b/t sets. It

would induce high levels of lactate/lactic acid, which are associated

with stimulating the release of high levels of growth hormone,

additionally performing exercises that use large amounts of muscle

mass and higher intensities are associated with increases in

testosterone. (Kraemer, 2000) These two hormones are essential to

muscle hypertrophy.

Although NOT AN EXACT parallel, the difference in program variables

and outcomes can be seen in Olympic and Powerlifters that want to

stay in a certain weight class. At different phases of training these

individuals take MANY lifts at high intensities separated by long

rest periods for physiological and psychological recovery, and

because of the technical demands of the lifts. In part, because of

the long rest breaks (an many other factors) these individuals

maintain a particular weight range.

Their are an unlimited number of combinations when considering all

the program variables, and considering that each person responds

differently to an exercise protocol their is never a sure fire way to

guarantee hypertrophy. In other words, there are many roads to that

destination. Consider this, to stimulate hypertrophy, most people

employ high volumes of work (i.e. 3x10 at 10 RM, with 1.5-2 min rest

periods) but could you not achieve nearly the same high volume goal,

with high quality reps, at a higher intensity using a reversed

protocol (10x3, 5-6 RM, 30 sec rest periods). The challenge and the

fun of training (yourself) and others is considering these

possibilities and trying them to see which works best.

Kraemer, W.J. (2000) Endocrine responses to exercise. IN: Essentials

of Strength Training and Conditioning, 2nd Ed. Baechle, T.R. & Earle,

R.W. (Eds.) Champaign, IL: Human Kinetics.

Certainly not definitive, but I hope it is a good start to the answer

to your question.

Roe, CSCS

La Crosse, WI

> Hey Folks,

>

> Here is something I'm wondering if there is an answer or hypothesis to.

> Or is this assumption even correct.

>

> If one were to perform a set of 4 reps, with their 6RM, it is said that

> this will not stimulate hypertrophy as you are within your capablitlies.

> First, is this true?

>

> OK, now on to the rest.......

>

> Or it is true that tension is the primary stimulus for hypertrophy, and

> since the tension is obviously the same during rep 6 as it was during rep

> one. (the weight is the same), there is no diffference physiologically

> from rep compared to rep 1?

>

> Taking this info. from Enoka,

>

> " The relative contribution of motor unit recruitment to muscle force

> varies between muscles. In some hand muscles for example, all motor units

> are recruited at around 50% of maximum. In other muscles, such as the

> bicep brachii, deltoid, and tiblias anterior, motor unit recuitment

> continues upto 85% of the maximum force (Deluca, LeFever, McCue &

> Xenakis, 1982a; Kukulka & Clamann, 1981; Van Cutsem et al,. 1997) "

>

> From p290, Neuromechanics of Human Movement 3rd Edition. M. Enoka "

>

> If one were to do 6 reps with each rep seperated by a 5 minute break,

> rather than all in a row, why would this not work as well as actually

> doing the 6 reps in a row? All voluntarilly recruitable fibers should be

> recruited the entire time, even during the first rep, or with each single

> rep, as the case may be. I have asked a lot on here about fatigue and

> it's role in hypertrophy. There are studies which compare fatiuge and

> non-fatigue training and in those studies, the training WITH fatigue

> seems to increase strength and hypertrophy more rapidly. BUT, I recently

> read an old paper from some German doctors who did work with

> static/isometric training, and they reported that tension was the ONLY

> factor in the strength increases. That whether or not the subjects

> trained to fatigue had zero bearing on their rate of progress.

>

> How does one make sense of this?

>

> Ron Sowers

> Post Falls Id

> USA

December 22, 2003