Guest guest Posted May 8, 2006 Report Share Posted May 8, 2006 Thanks. If there is no advantage in using bullworker isotonically then why bullworker recommends using isotonic followed by isometric contraction in advanced and specialized training. I am confused please clarify this point. I read an article for hypertrophy but not strength increase they recommend isometric hold for 30-60 seconds in three different angle up to 3 sets per exercise. Can anyone share his experience with 30-60 seconds isometric hold with bullworker. What is the trade off with this type of approach? Isometrics is known to increase blood pressure for the duration of the exercise. Is it healthy to adopt this approach of 30-60 seconds hold? Is this ok from health point of view? Forget about weights I got admitted in hospital for two weeks after my insane personal trained tore my muscles off by forcing me to do some weight training beyond my limit. I developed a kind of phobia with weight training after this incident and don’t want to go back to it for whatever reason. Let us talk about bullworker. -- --- rrbelloff wrote: > I have just reviewed my isometrics research file. I > can find no > credible research that addresses this topic > directly. Hence, we have > to infer on how we would modify isometric > contractions to focus on > hypertrophy rather than on maximal strength. > > I would suggest that you do not need to hold > contractions as long as > you have suggested. I think 12-15 seconds for these > three > contractions would be more than sufficient, assuming > your tension is > sufficiently strong. > > I see nothing to suggest that using the BW > isotonically would result > in any additional muscle mass. As I have stated in > the past, it is my > opinion that the BW is a lousy device for isotonics, > but a superior > device for isometrics. > > If one wants to practice isotonics, weights or > bodyweight exercise is > far superior a method than the BW. > > Interesing question. > > > > > > > > Isometrics for time (hold for 30-60 seconds at > three different > > angles) and Isometric stops (as recommended by > bullworker manual for > > specialized training 6 isotonic movement and > isometric hold on the > > last) which one is most effective for building > muscles. > > > > . > > > > > > > __________________________________________________ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 12, 2006 Report Share Posted May 12, 2006 Sorry for the delayed answer. I was on a project didn't had time to check my mails L. I read an article on http://www.bodybuilding.com/fun/xrep5.htm and then went to www.x- rep.com. I agree these guys out there trying to make money by selling the information, which is in known for long time. I too don't like it and who is going to believe their hyperbole 500% increase claims. My idea is if there is some truth in it we can implement the same into bullworker training. We have fast and slow twitch muscle fibers. Fast twitch fiber comes to play only when all slow twitch fibers are exhausted. In Isometric stop Istonic contractions are used to exhaust all slow available slow twitch fibers and the final isometric hold exhausts the remaining fast twitch fibers. When all fibers are exhausted using exercise or some activity brain will order body to build new fibers. This logic makes sense to me. What we are trying to do here is to research on how to use bullworker for muscle building. We know bullworker is a proven device to increase strength and it would be fantastic if it can also build muscles continuously. I added some muscle with my initial bullworker training. I didn't see muscle growth with bullworker for long time in spite of strength increase and feeling of well-being after that. I tried strong range contractions and added few inches of muscles again. But for the past few weeks I don't see any improvements in muscle with strong range. If anyone finds success with any other method let the group knows so it will benefit everyone until someone uses this forum to earn money (like bully extreme). Let us be truthful when telling the group some kind of method worked for them so people wont waste their time in trying that. Have anybody tried isometric stops with bullworker and seen good results with that? --Shravan Kumar > > > > > > > > > > Isometrics for time (hold for 30-60 seconds at > > > > three different > > > > > angles) and Isometric stops (as recommended by > > > > bullworker manual for > > > > > specialized training 6 isotonic movement and > > > > isometric hold on the > > > > > last) which one is most effective for building > > > > muscles. > > > > > > > > > > . > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > __________________________________________________ > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 12, 2006 Report Share Posted May 12, 2006 Not to be contrarian here but there is no truth to the assertion that you have to exhaust the slow twitch fibers in order to get the fast twitch fibers to work. Anyone who asserts this better tell the world's best sprinters. I can assure you they DO NOT go out and run to exhaustion before their final sprint races. Secondly, this guys who favor the " strongest angle " theory have it exactly backwards. Their are studies that show the exact opposite effect for iso contractions. Lastly, the point of isometric training is NOT muscle fiber exhaustion. It is to train the nervous system to be able to exert more and more TENSION in the muscle by firing more and more of the available muscle fibers. EXHAUSTION is the enemy of maximal strength training. Now, if you are looking to develop strength-endurance, that is a different thing altogether. My point is be careful when a marketer tells you something about exercise physiology. They have something to sell, not tell. Rich > > > > > > > > > > > > Isometrics for time (hold for 30-60 seconds at > > > > > three different > > > > > > angles) and Isometric stops (as recommended by > > > > > bullworker manual for > > > > > > specialized training 6 isotonic movement and > > > > > isometric hold on the > > > > > > last) which one is most effective for building > > > > > muscles. > > > > > > > > > > > > . > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > __________________________________________________ > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 12, 2006 Report Share Posted May 12, 2006 I agree with you the last point. rrbelloff wrote: Not to be contrarian here but there is no truth to the assertion that you have to exhaust the slow twitch fibers in order to get the fast twitch fibers to work. Anyone who asserts this better tell the world's best sprinters. I can assure you they DO NOT go out and run to exhaustion before their final sprint races.Secondly, this guys who favor the "strongest angle" theory have it exactly backwards. Their are studies that show the exact opposite effect for iso contractions.Lastly, the point of isometric training is NOT muscle fiber exhaustion. It is to train the nervous system to be able to exert more and more TENSION in the muscle by firing more and more of the available muscle fibers. EXHAUSTION is the enemy of maximal strength training.Now, if you are looking to develop strength-endurance, that is a different thing altogether.My point is be careful when a marketer tells you something about exercise physiology. They have something to sell, not tell.Rich> > > > > >> > > > > > Isometrics for time (hold for 30-60 seconds at> > > > > three different > > > > > > angles) and Isometric stops (as recommended by> > > > > bullworker manual for > > > > > > specialized training 6 isotonic movement and> > > > > isometric hold on the > > > > > > last) which one is most effective for building> > > > > muscles.> > > > > > > > > > > > .> > > > > >> > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > __________________________________________________> > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 13, 2006 Report Share Posted May 13, 2006 SO In your last point "Lastly, the point of isometric training is NOT muscle fiber exhaustion. It is to train the nervous system to be able to exert more and more TENSION in the muscle by firing more and more of the available muscle fibers. EXHAUSTION is the enemy of maximal strength training." How would you suggest someone looking to gain mass, be able to do so still keeping in balance with isometric training principals you have pointed out above? Dave Re: Muscle hypertrophy Not to be contrarian here but there is no truth to the assertion that you have to exhaust the slow twitch fibers in order to get the fast twitch fibers to work. Anyone who asserts this better tell the world's best sprinters. I can assure you they DO NOT go out and run to exhaustion before their final sprint races.Secondly, this guys who favor the "strongest angle" theory have it exactly backwards. Their are studies that show the exact opposite effect for iso contractions.Lastly, the point of isometric training is NOT muscle fiber exhaustion. It is to train the nervous system to be able to exert more and more TENSION in the muscle by firing more and more of the available muscle fibers. EXHAUSTION is the enemy of maximal strength training.Now, if you are looking to develop strength-endurance, that is a different thing altogether.My point is be careful when a marketer tells you something about exercise physiology. They have something to sell, not tell.Rich> > > > > >> > > > > > Isometrics for time (hold for 30-60 seconds at> > > > > three different > > > > > > angles) and Isometric stops (as recommended by> > > > > bullworker manual for > > > > > > specialized training 6 isotonic movement and> > > > > isometric hold on the > > > > > > last) which one is most effective for building> > > > > muscles.> > > > > > > > > > > > .> > > > > >> > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > __________________________________________________> > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 13, 2006 Report Share Posted May 13, 2006 First off, it is useful to distinguish that there are two kinds of muscle hypertrophy (current theory that is). The HP that you gain from isometrics usually results from the enlarging of the muscle fibers you already have. In other words, these fibers in increase in circum. Now, this type of HP is not normally very very large. In other words, think of competitive olympic weightlifters as the best example of this type of HP. They have more mass than the average joe, but nowhere near what Body Builders have. This is due to both the type of strength training the OW do and the fact that they restrict their bodyweight in order to compete. Well, how do they train? With many sets of very few reps and with great weight (read great tension). So, if I were going to try to maximize my mass AND strength using isos, I would follow the lead of the OW. So, I would do say, 6-8 sets of iso contractions of say 5-7 seconds. I would do these sets along the range of the muscle and I would have a decent rest period between sets, say one minute. The approach is to generate great tension multiple times and to avoid exhaustion. Now, if you want to go towards HP type two, ie BB HP, that is really best served by using weights and/or bodyweight exercise. That type of HP is physiologically different from the OW HP and tends to involve an accumulation of fluid in the muscle, ie that PUMPED look. If you want that look, see your local gym owner and your local steroid dealer. Good luck! Hope this helps. > > > > > > > > > > > > > > Isometrics for time (hold for 30-60 seconds at > > > > > > three different > > > > > > > angles) and Isometric stops (as recommended by > > > > > > bullworker manual for > > > > > > > specialized training 6 isotonic movement and > > > > > > isometric hold on the > > > > > > > last) which one is most effective for building > > > > > > muscles. > > > > > > > > > > > > > > . > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > __________________________________________________ > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 14, 2006 Report Share Posted May 14, 2006 " rrbelloff " wrote: > So, if I were going to try to maximize my mass AND strength using > isos, I would follow the lead of the OW. So, I would do say, 6-8 > sets of iso contractions of say 5-7 seconds. I would do these sets > along the range of the muscle and I would have a decent rest period > between sets, say one minute. So instead of *one* of each BW exercise (as per the wall chart), do 6-8 of each of them, with a minute rest between each one? /Jelks Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 14, 2006 Report Share Posted May 14, 2006 Rich, Do you think 6-8 sets of 5-7 second contractions more effective than one all out 5-7 second contraction? If you are doing 6-8 sets, how many exercises would you do per bodypart? > > > > > > > > > > > > > > > > Isometrics for time (hold for 30-60 seconds at > > > > > > > three different > > > > > > > > angles) and Isometric stops (as recommended by > > > > > > > bullworker manual for > > > > > > > > specialized training 6 isotonic movement and > > > > > > > isometric hold on the > > > > > > > > last) which one is most effective for building > > > > > > > muscles. > > > > > > > > > > > > > > > > . > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > __________________________________________________ > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 15, 2006 Report Share Posted May 15, 2006 If I was going for hypertrophy, I would do 4-5 sets of 7 second contractions. I would try for between 70-90% effort on each rep. I would do this to each muscle group, ie 4-5 sets for the biceps, then the triceps etc. Remember the rest period of say a minute between contractions for each group. By alternating exercises, say biceps with triceps, you can cut down the time that you are not actually doing contractions. I BELIEVE that this approach would yield more HP than on set of max contractions but I can't point you to a direct study that would prove this. Good luck! > > > > > > > > > > > > > > > > > > Isometrics for time (hold for 30-60 seconds at > > > > > > > > three different > > > > > > > > > angles) and Isometric stops (as recommended by > > > > > > > > bullworker manual for > > > > > > > > > specialized training 6 isotonic movement and > > > > > > > > isometric hold on the > > > > > > > > > last) which one is most effective for building > > > > > > > > muscles. > > > > > > > > > > > > > > > > > > . > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > __________________________________________________ > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 15, 2006 Report Share Posted May 15, 2006 With this approach do you still recommend 5 days a week workout or 3 days a week workout. rrbelloff wrote: If I was going for hypertrophy, I would do 4-5 sets of 7 second contractions. I would try for between 70-90% effort on each rep.I would do this to each muscle group, ie 4-5 sets for the biceps, then the triceps etc. Remember the rest period of say a minute between contractions for each group. By alternating exercises, say biceps with triceps, you can cut down the time that you are not actually doing contractions.I BELIEVE that this approach would yield more HP than on set of max contractions but I can't point you to a direct study that would prove this.Good luck!> > > > > > > > >> > > > > > > > > Isometrics for time (hold for 30-60 seconds at> > > > > > > > three different > > > > > > > > > angles) and Isometric stops (as recommended by> > > > > > > > bullworker manual for > > > > > > > > > specialized training 6 isotonic movement and> > > > > > > > isometric hold on the > > > > > > > > > last) which one is most effective for building> > > > > > > > muscles.> > > > > > > > > > > > > > > > > > .> > > > > > > > >> > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > __________________________________________________> > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 15, 2006 Report Share Posted May 15, 2006 4-5 days depending on how you feel. In bullworkerclub , saravana kumar wrote: > > With this approach do you still recommend 5 days a week workout or 3 days a week workout. > > > rrbelloff wrote: > If I was going for hypertrophy, I would do 4-5 sets of 7 second > contractions. I would try for between 70-90% effort on each rep. > > I would do this to each muscle group, ie 4-5 sets for the biceps, > then the triceps etc. Remember the rest period of say a minute > between contractions for each group. By alternating exercises, say > biceps with triceps, you can cut down the time that you are not > actually doing contractions. > > I BELIEVE that this approach would yield more HP than on set of max > contractions but I can't point you to a direct study that would > prove this. > > Good luck! > > > > > > > > > > > > > > > > > > > > > > > > > > > Isometrics for time (hold for 30-60 seconds at > > > > > > > > > three different > > > > > > > > > > angles) and Isometric stops (as recommended by > > > > > > > > > bullworker manual for > > > > > > > > > > specialized training 6 isotonic movement and > > > > > > > > > isometric hold on the > > > > > > > > > > last) which one is most effective for building > > > > > > > > > muscles. > > > > > > > > > > > > > > > > > > > > . > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > __________________________________________________ > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 15, 2006 Report Share Posted May 15, 2006 Thanks, I will give a try and let you guys know whether it works.rrbelloff wrote: 4-5 days depending on how you feel.In bullworkerclub , saravana kumar wrote:>> With this approach do you still recommend 5 days a week workout or 3 days a week workout.> > > rrbelloff wrote:> If I was going for hypertrophy, I would do 4-5 sets of 7 second > contractions. I would try for between 70-90% effort on each rep.> > I would do this to each muscle group, ie 4-5 sets for the biceps, > then the triceps etc. Remember the rest period of say a minute > between contractions for each group. By alternating exercises, say > biceps with triceps, you can cut down the time that you are not > actually doing contractions.> > I BELIEVE that this approach would yield more HP than on set of max > contractions but I can't point you to a direct study that would > prove this.> > Good luck!> > > > > > > > > > > > > > > > >> > > > > > > > > > Isometrics for time (hold for 30-60 seconds at> > > > > > > > > three different > > > > > > > > > > angles) and Isometric stops (as recommended by> > > > > > > > > bullworker manual for > > > > > > > > > > specialized training 6 isotonic movement and> > > > > > > > > isometric hold on the > > > > > > > > > > last) which one is most effective for building> > > > > > > > > muscles.> > > > > > > > > > > > > > > > > > > > .> > > > > > > > > >> > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > __________________________________________________> > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 15, 2006 Report Share Posted May 15, 2006 Look at the item highligted in yellow. ***The following is the introduction and first three of ten research reviews on the topic of Hypertrophy. Up Front In many general exercise programs, resistance-training participants undertake a variety of prescriptions to either tone up their muscles or increase their muscle size. There is a plethora of magazines available that focus on the concept of increasing muscle size both through the manipulation of diet and exercise programming in combination with the additional use of nutritional supplements. Consequently, information abounds that at times is controversial attracting widespread debate. Before a consensus of opinion can be developed, research on hypertrophy and hyperplasia needs to be examined to form at least a base opinion as to the mechanism of hypertrophy and the effect that the manipulation of training variables has on this mechanism. This issue of the FIA Research Review examines the process of muscle hypertrophy and its application in general exercise prescription by examining skeletal muscle adaptations as a result of hypertrophy, hormonal influences, training volume, specific muscle contractions and hypertrophy responses and exercise prescriptions. Review 1 : Skeletal Muscle Adaptations during Early Phase Heavy Resistance Training in Men and Women. Staron, R. S. , Karaponda, D. L. , Kraemer, W. J. , Fry, A. C. , Gordon, S. E. , Falkel, J. E. Hagerman, F. C. & Hikida, R. S. (1994) Journal of Applied Physiology. 76 (3) : 1247-1255. Introduction It has been reported that both hypertrophy and neural responses contribute to increases in strength. Neural responses include motor unit synchronization, neural activation, increased excitability of motor end plates and decreased inhibition of the Golgi tendon organs while hypertrophy involves the increase in size of the muscle fibers and perhaps some hyperplasia. It has been generally accepted that the initial strength responses occur from the neural adaptations followed by muscle hypertrophy responses. Recently this has been challenged with reports of significant hypertrophy in all major fiber types after just six weeks of high intensity training. The purpose of this study was to investigate the time period of muscular responses every two weeks during an eight week high intensity heavy resistance training program in trained and untrained subjects. Method Thirty-three subjects volunteered for this study. Thirteen men and eight women comprised the trained group while seven men and five women comprised the untrained group who acted as a control group. Body composition, hormone analyses, muscle biopsies, myosin heavy chain analyses and serum collection was conducted every two weeks of the eight-week program. The heavy resistance-training program consisted of three lower limb exercises performed twice per week. Workouts consisted of two warm-up sets followed by three sets to failure of either six to eight repetitions for each of the three exercises. Results Women increased strength significantly in leg extension and squat while men increased strength in squat and leg press. There was a decrease in Ftb after two weeks in women and four weeks in men, while testosterone levels increased in men after four weeks and cortisol decreased after six weeks. No other significant changes occurred. Application for the Fitness Instructor 1. Studies have reported a significant increase in the size of all muscle fibers of young and elderly women after participation in a 20 week high intensity resistance training program. It was also demonstrated that there was an apparent fiber conversion from Ftb to Fta. This is somewhat unusual as this is a typical response of endurance training. 2. It has been suggested that after a single bout of heavy training there can be an increase in protein synthesis for up to 24 hours. This can ultimately lead to an increase in the number of actin and myosin filaments within the sarcomere of the affected fibres. This process can show significant cross sectional changes in the muscle within eight weeks of training. 3. Even though the addition of actin and myosin takes up to eight weeks to initiate, the conversion of Ftb to Fta appears to occur much quicker in women. However the general strength changes are very similar for men and women during the first eight weeks of training. 4. One specific gender difference observed was the increased testosterone and decreased cortisol in men which was not apparent in women. The increases in these hormones suggest an improved environment for muscle growth. 5. While neural factors still appear to be very important in the initial stages of a heavy resistance training program muscle specific cross sectional responses cannot be underestimated. Review 2 The Effect of Voluntary Effort to Influence Speed of Contraction on Strength, Muscular Power and Hypertrophy Development. Young, W. B. & Bilby, G. E. (1993) Journal of Strength and Conditioning Research. 7 (3) : 172-178 Introduction It has become apparent over many years that to improve strength and power required different exercise prescriptions. Sports such as sprinting, jumping, throwing and kicking require high-speed actions and maximum force generation and are generally trained in power activities. Prescriptions to develop power have generally involved loads of approximately 20-80% of maximum strength performed with fast contractions. Strength is developed at 90% of maximum strength in a slower more concentrated contraction. More recently this prescription has been challenged with some studies reporting improvements in power with heavy loads and slow contractions. A study by Schmidtbleicher and Haralambie trained subjects on 90-100% of maximum strength + 1kg performing sets of 1-4 repetitions. The subjects improved in strength, rate of force production and speed of the electrical impulse. It has been further suggested that if maximum effort is used the activation pattern of the muscle is the same regardless of the speed of movement. Perhaps the external speed of the limb is less important than the speed of the muscle contraction that is controlled by the central nervous system. The purpose of this study was to determine the effects of voluntary effort on strength, muscle power and hypertrophy in untrained subjects. Method Eighteen subjects who were untrained and free of injury volunteered for this study. Subjects were tested for height, weight and absolute 1 Repetition Maximum on a machine squat. Subjects were assigned to one of two experimental groups. Both groups completed four sets of 8-12 repetitions at an 8-12 RM, with a rest of three minutes between sets, three times per week for seven and half weeks on half squat exercise. The fast group completed the sets in a fast controlled upward motion while the slow group completed the sets in a slow and controlled upward and downward motion, minimizing acceleration. The exercise was supervised under close supervision at all times. Subjects were not permitted to undergo any additional exercise that may train the lower extremity. All subjects were tested pre and post program on vertical jump, 1 RM, peak isometric force, middle and distal thigh circumference, rectus femoris and vastus intermedius thickness and body weight. Results The fast group (68. 7%) improved more than the slow group (23. 5%) in maximum rate of force development (power), while the slow group (31%) performed better than the fast group (12. 4%) in absolute isometric strength. Both groups increased similarly for hypertrophy. There was no difference in 1 RM for either the slow or fast group. Application for the Fitness Instructor 1. The investigators reported significant gains in strength, power and hypertrophy concurrently in untrained subjects after seven and half weeks participation in a resistance training program. Consequently initial gains for untrained subjects may be general in nature. 2. The results suggest that a greater improvement in power can occur with faster movements when compared to slower movements. This may indicate that these initial power gains in beginners can be substantially influenced by neural factors. 3. The fast group and the slow group showed no significant difference in 1 RM strength measures. An examination of the raw scores still indicated that the greatest values were reported in the slow group. If little difference exists between both speeds, because of safety the slow method should be prescribed first for beginners. Isometric gains were significantly greater in the slow group than the faster group. This would indicate that slow speed training increases isometric strength while faster speed training increases power for lower body exercises. Strength gains can occur irrespective of the speed that training is performed at. 4. Both the fast and slow training methods produced gains in muscle hypertrophy. The highest values were reported in the vastus intermedius than the rectus femoris. This may reflect the individual involvement of each of these muscles. Overall strength gains were greater than hypertrophy gains. This may indicate that neural factors are again more prevalent in the early stage of the program for beginners. 5. Seven and half weeks of resistance training either using fast or slow methods appears to be sufficient to induce significant hypertrophy changes in beginning exercisers. With further participation, it is theorised that the slow training method would achieve greater gains due to the increased length of time the muscle would be placed under tension. Review 3: The Effect of Weight Training Volume on Hormonal Output and Muscular Size and Function. Ostrowski, K. J. , , G. , Weatherby, R. , , P. W. & Lyttle, A. D. (1997). Journal of Strength and Conditioning Research. 11 (3) : 148-154. Introduction Muscle hypertrophy is often pursued by both athletes and recreational exercise enthusiasts alike. Athletes seek hypertrophy to increase strength and power, while exercisers desire the "look". Intensity and volume of effort have long been recognized as crucial to the hypertrophy response. However controversy exists as to the best prescription for muscle hypertrophy. Scientific studies have suggested that 1-4 sets per muscle group per session is highly effective while body builders have typically performed 9 to 24 sets per muscle group. Consequently it is generally accepted that 3-6 sets per exercise for 3-4 exercises using a load of 60-80% max may represent the best hypertrophy prescription. The purpose of this study was to examine the effects of three specific volume methods on hypertrophy, strength and power in average trained subjects. Method Thirty-five males were selected for this study. Each had been training for between 1-4 years and was able to squat and bench press 130% and 100% of their body weight. Subjects were assigned to one of three groups. A low volume group who performed 3 sets per muscle group, a moderate volume who performed 6 sets per muscle group and a high volume group who performed 12 sets per muscle group. The program was conducted for 10 weeks with subjects training to fatigue in each set 4 times per week. Each training session consisted of a variety of exercises, each performed once per week. Each subject was tested for hypertrophy by an ultrasound procedure, strength by a 1 repetition maximum on squat and bench press, peak power by vertical jumps and bench press throws and testosterone and cortisol changes through urine testing. Results All three training volumes increased power, strength and power over the 10-week training program. There was no reported change in testosterone or cortisol levels in any of the volume groups. Application for the Fitness Instructor 1. This study reported that there were similar increases in strength and power regardless of the training volume (3, 6 or 12 sets). In other words, there appears a training volume threshold where additional volume is no longer an advantage. By decreasing the training volume by almost half, strength and power responses can be maintained. 2. Over a 10 week program of 4 times per week there was no difference in muscle hypertrophy between performing 3, 6 or 12 sets of the same exercise. This finding contradicts some of the currently available literature as it has often been postulated that time under tension of a muscle is a key stimulus for muscle growth. Based on this recommendation an increased muscle tension for a longer duration is supposed to produce the best adaptation. An increase in muscle hypertrophy is based on the disruption of myofibrils forcing an increase in the deposit of contractile protein increasing the size and number of myofibrils. The present study indicates that programs of varying volumes will all increase muscle hypertrophy at a similar rate. This indicates that further overload through additional volume at a high intensity will not necessarily increase the size of the muscle to a greater extent. 3. The results of this study indicated that average trained subjects did not significantly increase testosterone and cortisol levels after 10 weeks of high intensity training. This is in support of a study completed by Hakkinen who reported that athletes can increase muscle strength without an increase in hormonal levels. saravana kumar wrote: Thanks, I will give a try and let you guys know whether it works.rrbelloff wrote: 4-5 days depending on how you feel.In bullworkerclub , saravana kumar wrote:>> With this approach do you still recommend 5 days a week workout or 3 days a week workout.> > > rrbelloff wrote:> If I was going for hypertrophy, I would do 4-5 sets of 7 second > contractions. I would try for between 70-90% effort on each rep.> > I would do this to each muscle group, ie 4-5 sets for the biceps, > then the triceps etc. Remember the rest period of say a minute > between contractions for each group. By alternating exercises, say > biceps with triceps, you can cut down the time that you are not > actually doing contractions.> > I BELIEVE that this approach would yield more HP than on set of max > contractions but I can't point you to a direct study that would > prove this.> > Good luck!> > > > > > > > > > > > > > > > >> > > > > > > > > > Isometrics for time (hold for 30-60 seconds at> > > > > > > > > three different > > > > > > > > > > angles) and Isometric stops (as recommended by> > > > > > > > > bullworker manual for > > > > > > > > > > specialized training 6 isotonic movement and> > > > > > > > > isometric hold on the > > > > > > > > > > last) which one is most effective for building> > > > > > > > > muscles.> > > > > > > > > > > > > > > > > > > > .> > > > > > > > > >> > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > __________________________________________________> > > > > > > > Quote Link to comment Share on other sites More sharing options...
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