Training For Hypertrophy?

[gaspar 1704]

Tem muito pouca coisa do Verkhoshansky na net, acho que principalmente por ele escrever em russo.

Acho que vale a pena traduzir uns pedaços da obra dele, se alguém se habilitar.

Training for Hypertrophy?

There are numerous theories and beliefs about what the best formula is to follow for producing greatest muscle hypertrophy. One such concept is that every exercise must maintain a prolonged muscle tension time for at least 40seconds or so if one wishes to produce maximalhypertrophy.

Some have commented that "All the big bodybuilders who I trained with did their reps pretty fast, which makes me seriously question the Time Under Tension theory, though I am sure there are exceptions, as there always are to each rule. However, it's not the biggest guys I see who are counting the seconds on the way up or down.

Others have added that "People with extreme genetics who are using huge amounts of drugs will probably get big no matter what kind of weight training and rep speed they're doing. What's more important is finding out how much rep speedmatters for a natural bodybuilder with average genetics."

Now, what we are all trying to identify here are the most important factors in stimulating muscle hypertrophy, or we should rather say, musculo-collagenous hypertrophy, since training affects the entire muscle complex, not just the muscles. Physical loading also stimulates bone hypertrophy, especially at the sites of maximal stress concentration, but that is of little consequence to the bodybuilder because bone size and definition are not seen by spectators, though this phenomenon may assist us later in answering some other questions about muscle growth.

Any Hypertrophy Formula has to be based on many well-known observations on muscle physiology and mechanics. Some of these observations are:

1. The fundamental stimulus in all strength and tissue hypertrophy quite simply is physical loading.

2. The physical loading must not exceed the mechanical strength of the tissues involved.

3. Increase in strength and hypertrophy is not instantaneous,but occurs predominantly during a certain recovery period after loading

4. All tissues do not hypertrophy or strengthen at the same rate or to the same degree

5. Strengthand hypertrophy increase is minimal unless a certainminimalthreshold load is imposed

6. The minimal threshold is not fixed, but increaseswith level of adaptation, which ensures that rate of progress slows down or ceases

7. The concept of tension time per sets meaningless, since loading even for very prolonged periods may have no effects of strength and hypertrophy if tension does not exceed this minimum threshold

8. The effects of tension on tissue depend not only on the magnitude or duration of the tension, but the way in which the tension is produced os maintained . For example, one can use high or low Rates of Tension Development, and one ,can increase tension by use of a large, slowly accelerated load or a smaller, rapidly accelerated load (in accordance with Newton II:Force =Mass x Acceleration)

9. Long periods of muscle 'time under ,tension' as imposed by cyclical activities such as endurance running, cycling and swimming are not known generally to produce significant increases in strength or hypertrophy.

10. Continued increase in strength and hypertrophy is a consequence of progressive incremental increase in loading. (principle of progressive overload)

11. Changes in strength and hypertrophy are not linear or continuous. For example, a 10% increase in load does not necessarily produce a 10% increase in strength. Some changes may be delayed or marked at certain stages.

12. Muscles rarely are able to produce 100% of their maximum potential, due to a variety of reasons suach as protective inhibition by certain reflexes.

13. Increase in strength and hypertrophy may or may not be associated with some form of fatigue

14. It is difficult to distinguish between the limitations imposed by short-term fatigue and those imposed by reflex inhibition of maximal force production

15. Fatigue is not a single discrete factor, but a multi-faceted process involving phenomena such as central and peripheral fatigue, slow and fast fatigue, and short-term and long-term fatigue.

16. Muscle tension is not constant during any movement, but varies between zero and a certain maximum as joint angles change

17. Muscle tension is not produced under the same conditions throughout any movement, but changes between concentric, eccentricand isometric modes of action

18. Muscles comprise smaller groups of fibres which exhibit different rates of fatigue, h

fatigue resistance and ability to generate force (e.g. so-called slow and fast twitch fibres)

19. All muscle tension and patterns of muscle recruitment are a consequence of nervous activity,

so that increase in strength and hypertrophy ultimately are the result of specific patterns of nervous excitation.

20. Increase in strengthis not necessarily associated with increase in hypertrophy or vice versa

2 1. Strength and hypertrophy diminish if physical loading is not imposed regularly at certain intervals

22. Strength and hypertrophy increase may be stimulated by active muscle contraction, passive stretching, vibrational oscillation or external electrical stimulation.

There are many other observations which are relevant to our quest to find the ideal, individualised physique or strength building program, but these should suffice to show that a Time Under Tension' formula or any other highly prescriptive rule is oversimplistic in satisfying many of the above observations.

When someone stated that "People with extreme genetics who are using huge amounts of drugs will probably get big no matter what kind of weight training and rep speed they're doing", he is probably far closer to the truth than anyone who religiously propounds simplistic Tension Time theories. One has to remember that the marketability of a certain fitness figure or group, accordingto well~establishedmarketing principles, depends on slogans and simply stated formulae.

The public usually feels far more comfortable with cerebrally undemanding mantras and 'fast food' solutions than with far more accurate, more complex methods. That is a major reason why many-fitness figures write as they do and market their catch phrases simplistically as they do - society has been processed by the mass media to behave like that and they usually do not want to be forced to think too deeply or to have their convenient current beliefs questioned, because that entails a serious threat to their psychological safety. Humankind has always been like that and they receive what they have been processed or educated to want.

Fonte

Supertraining 6ª edição Versão expandida.

Yuri Verkhoshansky / Mel Siff

[Visitante usuario_excluido22s]

[1] A dissociação entre força e hipertrofia é muito importante.

[2] Fica evidente (pelo menos dentro da minha visão mais científica) que o que define a "genética boa para hipertrofia" é a habilidade de não degradar.

[3] É bem provável que um bodybuilder com boa genética é aquele que combina as duas coisas: sintetiza mais, e degrada menos.

[4] Contudo, para um praticamente padrão, acredito que seja a habilidade de não degradar o diferencial - seja por genética, seja por controle da dieta.

[5] Os experimentos em animais claramente demonstram que ao inibir a miostatina (por anticorpo, ou RNAi), há hipertrofia independentemente de exercício físico. Aumento de massa magra, em até 40%.

[6] Nesse caso, a hipertrofia não é acompanhada de aumento da força.

[7] Muita carga, movimento lento e pouco catabolismo. Esse seria o segredo na minha humilde visão.

[gaspar 1704]

[7] Muita carga, movimento lento e pouco catabolismo. Esse seria o segredo na minha humilde visão.

Isso é variável Der, também se consegue hipertrofia considerável com movimentos bem rápidos.

https://docs.google.com/file/d/1hIEL4I-HuuLQHqKPphHWD3GWQKZQFS0tgKOe31vrxQd3e17B3ehlPoTVNL2W/edit

Gosto de treinos híbridos, tanto para naturais como hormonizados. (sendo que hormonizados podem ter um leque maior de opções devido a maior tolerância ao stress do treino.

[Visitante usuario_excluido22s]

[1] Uma coisa estamos certos: nem os mais cientistas, nem os mais empiricos sabem como funciona a coisa.

[manel007 3417]

bem legal gaspar, valeu por postar!

vc tem mais material dele sobre hipertrofia/ progressão de tensão? realmente é tenso achar mta coisa dele na net que não seja russo...

essa ultima parte do texto é bem verdade, mto nego prefere ficar na zona de conforto e fazer esses treinos pronto para evitar pensar um "pouco" ( pouco o caramba )

[Arex 264]

9. Long periods of muscle 'time under ,tension' as imposed by cyclical activities such as endurance running, cycling and swimming are not known generally to produce significant increases in strength or hypertrophy.

10. Continued increase in strength and hypertrophy is a consequence of progressive incremental increase in loading. (principle of progressive overload)

bom, pelo menos alguns conceitos são defendidos tanto pelos cientistas quanto pelos empiricos...ainda bem...rs

[Dacio 240]

Compartilho da mesma teoria, em resumo ao que foi dito, devemos procurar gerar estímulos, gerando o mínimo de destruição possível nos tecidos, que dê o comando ao cérebro que é necessário uma adaptação e anabolismo do músculo, tecido e fibras.

Variáveis de tensões, irão gerar estímulos diferentes, contudo não temos estudos de qual seria o modelo correto de se balancear um treino sobre o contexto idealizado, para aprimoramento fisiológico, afinal de contas, o metabolismo também deve-se ser pensado em sua capacidade natural de se regenerar e anabolizar, dadas o estilo de vida do indivíduo.

Editado Outubro 26, 2013 às 12:52 por Dacio

[gaspar 1704]

bom, pelo menos alguns conceitos são defendidos tanto pelos cientistas quanto pelos empiricos...ainda bem...rs

Todo cientista é empírico! Quem fica só sentado pensando é filosofo, cientistas colocam as coisas em prática várias vezes até ver se elas realmente funcionam e como funcionam.

Verkhoshanky foi um dos maiores cientistas esportivos da história, treinou um monte de campeões e sua metodologia é usada por um monte de gente, ele é um dos responsáveis pelo domínio russo nos esportes de força e potencia como ginastica e LPO.

Pessoal tem que entender que o que chamam de TEORIA na ciência é diferente do que o povão chama de teoria. O que vocês se referem como teoria na verdade é uma hipótese, ou seja uma ideia ainda não comprovada.

Teoria cientifica é uma ideia testada várias vezes no mundo real.

bem legal gaspar, valeu por postar!

vc tem mais material dele sobre hipertrofia/ progressão de tensão? realmente é tenso achar mta coisa dele na net que não seja russo...

essa ultima parte do texto é bem verdade, mto nego prefere ficar na zona de conforto e fazer esses treinos pronto para evitar pensar um "pouco" ( pouco o caramba )

Eu tenho o livro dele em PDF, mas dá um trabalho ficar transcrevendo.

[Gui312 301]

Eu traduzo, mas no fim de semana não vai dar, esperem até segunda por favor

[manel007 3417]

tava vendo essa discussão aqui, alguem poderia resumir a resposta dele? fiquei um pouco confuso...

http://www.verkhoshansky.com/Forum/tabid/84/forumid/15/postid/278/scope/posts/Default.aspx