Diário do gato de Schrödinger: LPO, powerlifting e umas paradinhas boribildi

[Lucas, o Schrödinger 11837]

Amanhã inicio meu descondicionamento estratégico, que vai durar 7-9 dias. Falei há vários posts atrás sobre isso em tom de brincadeira, dizendo que era uma desculpa, com embasamento científico, pra ficar sentado no sofá. Pois bem, vou copiar aqui o que eu entendo resumidamente por descondicionamento estratégico:

Tentando resumir, o SD é um período de descondicionamento posterior a um período de treinamento e anterior a um retreinamento. Com o tempo, a tendência é que a hipertrofia ocasionada pelo treino diminua até estagnar. O descondicionamento estratégico tem o objetivo de fazer com que aquele estímulo volte a dar resultados - inclusive com cargas menores do que as utilizadas no final do ciclo de treinos anterior. Há pesquisas que indicam que a massa muscular perdida - caso exista - é rapidamente recuperada e, em seguida, é alcançado um nível de hipertrofia superior ao anterior. É uma forma de driblar o platô ocasionado peloRepeated Bout Effect (RBE), que é basicamente a adaptação do músculo às repetidas micro lesões. Algo parecido ocorre quando retornamos de um período de inatividade e a hipertrofia acontece em um ritmo mais acelerado por conta da "memória muscular".

Agora, como uma imagem diz mais que mil palavras, segue imagem bonitinha, com os mecanismos de doação dos mionúcleos pelas células satélite -> aumento do sarcoplasma -> posterior destreino e redução do sarcoplasma - porém com manutenção do número de mionúcleos - -> retreino, mostrando o fenômeno da memória muscular, com o sarcoplasma retomando o tamanho anterior. Segue imagem:

Agora, pra quem tiver paciência e curiosidade científica, segue texto do Bryan Haycock sobre descondicionamento estratégico, repeated bout effect e a ciência por trás disso:

19. Strategic Deconditioning, ...relation to the Repeated Bout Effect
Also read the Strategic Deconditioning
(http://www.hypertrophy-specific.com/hst_artcls_stratdecon.html) article.
Once you have maxed out your voluntary strength levels, growth will stop. It may take several weeks for it to stall. Once this happens, HST incorporates Strategic Deconditioning in order to lower the level of conditioning of the muscle tissue. This is necessary in order to use "submax" weights.
Is the purpose of SD to cure overtraining? No. Research has shown a week is not long enough to reverse the symptoms of overtraining. If you have been properly managing your training volume, you wont be overtrained anyway. If you are, you should adjust your training levels. [Note] Overtraining is not necessary for hypertrophy. Methods such as "over reaching" are used to increase performance, not hypertrophy.
The efficacy of the stimulus is relative to the state of conditioning of the "tissue", not voluntary strength levels. Of course, a muscle's cross sectional area is related to the amount of force it can generate. But a load able to induce "microdamage", and thus hypertrophy, doesn't have to be at the top of the individual’s voluntary strength output. It only has to be heavy enough to induce microtrauma to the tissue. This is relative the state of conditioning, or the tissues level of resistance to further damage.
Granted, any form of exercise will alter patterns of protein synthesis and degradation. But a muscle cell can only grow significantly if some degree of tissue microtrauma occurs. This is brought about when the load is sufficient to strain the cell membrane and its integral structural and contractile protein structures. This signals cellular messengers of various kinds including calcineurin and MAPKs and their associated nuclear counterparts.
Now, if you are training without the aid of exogenous hormones, you will eventually come to the limit of your voluntary strength if you have used the principle of progressive overload. Obviously, at this limit you will be training at 100% effort. And essence, your progress has also reached its pinnacle. The muscle is absolutely tuff as shoe leather (so to speak) and you can no longer add more weight to get it to grow further. What do you do? Well, you can do what thousands of people do and simply beat your brains out using the same weight workout after workout for months or even years on end. As long as your level of conditioning (resistance to microtrauma) stays the same, and the level of weight you use stays the same, your muscles will stay the same. Big or small, they will stay the same.
SD is simply a method that allows (not “tricks”) your muscles to continue to grow, using weights that your muscles have seen before. The method is simple, the science is complicated, the results are significant.
P.S. If you are afraid of using baby weights, check your ego at the door, or use the heaviest weights you can lift from day one an be satisfied with your results, in other words, stop looking for anything better.
I have never claimed that a period of Strategic Deconditioning lasting 7-12 days would completely revert your muscles to an "untrained" state. I have spoken frequently of the rapid training effect or repeated bout effect. Some protection seems to last for a very long time. Still, 7-12 days of complete rest does appear to cause some reversal of the adaptations to training. And from the application, it appears it is sufficient to allow one to start growing again, once gains have stopped with a given weight. Hopefully through the forum and other articles and interviews people have come to learn that SD is more than just a break from training.
Someone who has trained for an extended period of time using 5s/negs at loads of 85%+ of 1RM would often require upwards of 2 weeks SD to ensure sufficient reversal. More advanced athletes have successfully extended the HST cycle with 5s and negatives with the addition of drop sets (refer to the drop set thread), but if this is your first time doing HST I suggest you do the regular 6-8 week cycle as outlined on this website.
***********************
The effectiveness of tension to elicit hypertrophy depends on the condition of the muscle at the time the tension is applied. So, after a period of regular heavy training, the muscle becomes resistant to further growth. I don’t think anyone needs an article in a medical journal to tell them that.
So the only solution to overcome the progressive resistance to tension is to progressively increase the tension. This works perfectly…for a while. The problem is that once you have “maxed out” your strength you can no longer apply a consistently effective stimulus (i.e. tension) for hypertrophy. Once this happens you plateau. You are dead in the water. 99 out of 100 lifters in any given gym will not make any significant muscle growth from one month to the next because of this phenomenon, despite their efforts to constantly get stronger. So all the end up doing is busting their butt each and every workout just to stay the same. This effect is so tangible that it eventually leads to a type of paranoia of getting smaller should they ever stop killing themselves in the gym. In a word, this is modern natural bodybuilding…ok, 3 words.
The solution is to lower the resistance to the stimulus. This is called Strategic Deconditioning in HST. When Strategic Deconditioning is properly applied to ones training, growth can resume, even when using weights previously used.
Is there research to demonstrate this scenario? Yes, but it isn’t exactly coffee table reading. The HST book however will not force you to rely on my word. It will contain a full treaty of the research behind HST.
Until the book is ready, you’ll have to just trust me and use other people’s results as evidence. If not, that’s ok too. Just as long as you are growing with whatever you’re doing you’re fine...for the time being anyway.
19.1. Isn't SD just a form of "periodization"?
There is one traditional concept with its associated methods and practices that often make HST appear to be like previous programs. That is the concept of “periodization”.
We will only briefly discuss the topic of periodization, as only a brief treatise will be sufficient to show the differences between periodization and HST. For more detailed discussions of periodization you are advised to read "Super Training: Special Strength Training for Sporting Excellence" by Siff & Verkhoshansky, "Special Strength Training" by Verkhoshansky, "Fundamentals of Sport Training" by Matveyev and "Science and Practice of Strength Training" by Zatsiorski.
Traditional concepts of periodization are based on methods used to manipulate intensity (i.e. work and/or load), volume and frequency in order to manage CNS fatigue and adaptability in athletes. To date, the art of periodization has entered the mathematical age and significant progress is being made in modeling systems designed to predict CNS fatigue and changes in the individual’s fitness level. (1,2,3). Once an individual familiarizes him or herself with the true concept of periodization, they will immediately see the difference between Strategic Deconditioning and Periodization for strength training.
For example, here are a few differences between SD and Periodization:
- SD is used to decrease fitness level (A.K.A. conditioning).
- Periodization is used to increase fitness level.
- SD is used to increase the micro trauma associated with training.
- Periodization is used to decrease the trauma associated with training.
- SD is used to reduce work capacity.
- Periodization is used to increase work capacity.
- SD is applied irrespective of the need for “rest”.
- Periodization is applied according to the need for rest.
- SD is not based on “peaking” performance.
- Periodization’s sole purpose is to allow the athlete to peak (strength/performance) on a specific date.
19.2. The weights feel so heavy and I'm so sore on the first couple of workouts after SD!
You will often experience an increased sensation of weight and/or effort, but the actual strength generating potential of the muscle does not diminish significantly.
What happens is the CNS (Central Nervous System) is also deconditioned. Perceived exertion will increase as a result. Yes, this may even be noticeable during everyday activities.
The opposite of this effect is seen when people say, "Since I started exercising I just have so much more energy!" They don't really have more energy, it's just that their CNS has up regulated itself to better cope with the increased demands for exertion during exercise. This lowered CNS activation threshold level spills over to everyday activities and makes them feel better, more energetic.
If you feel really sore, this is actually GOOD news! what just happened to you is that you successfully lowered your minimum effective weight. That is perfect! This allows even less weight to be used and still grow.
Now you should take note of this and plan your next cycle accordingly. Don't lower your 15RM, just lower your starting weight next cycle (make sure your SD is just as effective/long as well). This allows greater increments during the 15s, and an overall greater progression of weight used over the entire cycle. Once again, perfect!
All the pain won't hurt your gains. But it can draw unwanted attention when you walk like you're 90 years old.
Though I wish I had more time to fully address your questions here, they will be more fully addressed in one of the HST books. In the mean time, we will try to use the most representative research of SD followed by retraining as we can find (with time constraints). The following study by Hortobágyi and colleagues (Hortobágyi, 2000) is one of the best I have found to date, with special reference to the adaptive changes to both deconditioning and retraining. Here is the full reference:
Hortobagyi T, Dempsey L, Fraser D, Zheng D, Hamilton G, Lambert J, Dohm L. Changes in muscle strength, muscle fiber size and myofibrillar gene expression after immobilization and retraining in humans. The Journal of Physiology 2000 April 1;524 Pt 1:293-304.
For those of you familiar with Medline the full text version is FREE.
But here are some important points brought to light by this and similar studies.
Deconditioning (including complete immobilization or even zero gravity)
1) In vivo studies suggest that a fall in the rate of protein synthesis rather than an increase in protein degradation is the predominant mechanism of atrophy at least during the first few weeks of immobilization in rats (Booth, F. W. & Seider, M. J. (1979). Early changes in skeletal muscle protein synthesis after limb immobilization of rats. Journal of Applied Physiology 47, 974-977) as well as in humans (Gibson, J. N. A., Halliday, D., Morrison, W. L., Stoward, P. J., Hornsby, G. A., Watt, P. W., Murdoch, G. & Rennie, M. J. (1987). Decrease in human quadriceps muscle protein turnover consequent upon leg immobilization. Clinical Science 72, 503-509)
2) In his pioneering work D. F. Goldspink (Goldspink, D. F. (1977). The influence of immobilization and stretch on protein turnover of rat skeletal muscle. The Journal of Physiology 264, 267-282) demonstrated that when the extensor digitorum longus of young rats was chronically stretched while immobilized, the muscle actually underwent hypertrophy. Although this chronic stretch may not be qualitatively equivalent to dynamic muscle lengthening, there is now cumulative evidence to suggest that strength gains (Dudley et al. 1991), muscle hypertrophy (Hather et al. 1991) and myosin heavy-chain (MyoHC) gene expression are specific to the type of mechanical loading (Booth & Thomason, 1991), with greater adaptations occurring if the mechanical stimulus contains muscle lengthening or eccentric contractions compared with concentric contractions.
3) Even though strength loss correlated with muscle fiber atrophy (r = 0·75), the magnitude of strength loss (47 %) was almost 4-fold greater than the magnitude of fiber atrophy (11 %) [with 3 weeks of immobilization]
4) Greater type II than type I muscle fiber atrophy occurred after elbow immobilization in the triceps brachii (30 vs. 25 %, MacDougall et al. 1980), in the vastus lateralis after an 11 day space flight (36 vs. 16 %, Edgerton et al. 1995), lower leg suspension (12 vs. 6 %, Berg et al. 1993) and knee immobilization (19 vs. 15 %, Veldhuizen et al. 1993). In contrast, others reported that atrophy was greater in type I than type II fibres (46 vs. 37 %, Sargeant et al. 1977; 26 vs. 1 %, Häggmark et al. 1981). In the present work type I and type II fibres atrophied to about the same extent, 13 and 10 %.
Retraining
1) In the current work, resumption of spontaneous activity (i.e. just being up and around) for 2 weeks after the cast was removed resulted in about 90 % recovery of muscle strength and 95 % recovery of muscle fiber size. [That’s a 10% increase in muscle size in only two weeks WITH NO TRAINING!]
2) 3 weeks of immobilization significantly and uniformly reduced type I, IIa and IIx muscle fiber areas by 13, 10 and 10 %, respectively…Hypertrophy of type I, IIa and IIx fibres relative to baseline was 10, 16 and 16 % after eccentric and 11, 9 and 10 % after mixed training (all P < 0·05) and these gains were significantly (P < 0·05) greater than the hypertrophy after concentric training (4, 5 and 5 %). In addition, the type IIa and IIx fibres were significantly larger after eccentric than after mixed training
3) We observed a significantly faster rate of strength recovery when the exercise program contained eccentric contractions. Muscle strength recovery after 4 weeks was complete when subjects exercised with concentric contractions, whereas recovery to initial levels occurred about 2 weeks faster when pure eccentric contractions were used or added to concentric contractions…Not only was the rate of strength recovery faster with pure eccentric or mixed eccentric and concentric contractions but the strength gains and muscle fiber hypertrophy were also substantially greater compared with pure concentric contractions, confirming most (Komi & Buskirk, 1972; Dudley et al. 1991; Hather et al. 1991; Hortobágyi et al. 1996a, but not all (Jones & Rutherford, 1987; Smith & Rutherford, 1995) prior reports. [We are not so interested in strength, but this info is demonstrative of the importance of eccentric training.]
Now this doesn’t speak much towards RBE, but it does demonstrate how muscle tissue responds differently after SD than it does during training. It’s a sliding scale of sensitivity and hypertrophy. When muscle is at its highest sensitivity, it grows most rapidly, and likewise, it grows more resistant to further growth at the same rate. I have other studies on RBE that I may be able to post later.
1. McHugh MP. Recent advances in the understanding of the repeated bout effect: the protective effect against muscle damage from a single bout of eccentric exercise. Scand J Med Sci Sports. 2003 Apr;13(2):88-97.
2: Thompson HS, Clarkson PM, Scordilis SP. The repeated bout effect and heat shock proteins: intramuscular HSP27 and HSP70 expression following two bouts of eccentric exercise in humans. Acta Physiol Scand. 2002 Jan;174(1):47-56.
3: Proske U, Morgan DL. Muscle damage from eccentric exercise: mechanism, mechanical signs, adaptation and clinical applications. J Physiol. 2001 Dec 1;537(Pt 2):333-45.
4: Stupka N, Tarnopolsky MA, Yardley NJ, Phillips SM. Cellular adaptation to repeated eccentric exercise-induced muscle damage. J Appl Physiol. 2001 Oct;91(4):1669-78.
5: McHugh MP, Connolly DA, Eston RG, Gleim GW. Exercise-induced muscle damage and potential mechanisms for the repeated bout effect. Sports Med. 1999 Mar;27(3):157-70.
6: Brown SJ, Child RB, Day SH, Donnelly AE. Exercise-induced skeletal muscle damage and adaptation following repeated bouts of eccentric muscle contractions. J Sports Sci. 1997 Apr;15(2):215-22.
7: Brown SJ, Child RB, Day SH, Donnelly AE. Indices of skeletal muscle damage and connective tissue breakdown following eccentric muscle contractions. Eur J Appl Physiol Occup Physiol. 1997;75(4):369-74.
8: Ebbeling CB, Clarkson PM. Exercise-induced muscle damage and adaptation. Sports Med. 1989 Apr;7(4):207-34.

Pra quem preferir ler direto do FAQ Book do HST, segue link:

http://users.telenet.be/aaitee/HST Faq_book.pdf

Como Greg Nuckols tá na moda, segue artigo recente dele sobre o tema:

http://www.strengtheory.com/grow-like-a-new-lifter-again/

E por último minha tentativa de escrever um resumo sobre o assunto:

Abraços

 

[duduz 144]

No meu caso que convivo com alta frequência e alta intensidade graças ao trabalho essa estratégia seria uma boa, pelo que entendi, o que você acha? esse tempo de descondicionamento pode ser maior dependendo da ocasião ou esse período de 7-9 dias é o ideal? quem sabe eu não consigo uma mini férias com essa  desculpa hehe

Abraços

Editado Outubro 27, 2015 às 14:11 por duduz

[Lucas, o Schrödinger 11837]

No meu caso que convivo com alta frequência e alta intensidade graças ao trabalho essa estratégia seria uma boa, pelo que entendi, o que você acha? esse tempo de descondicionamento pode ser maior dependendo da ocasião ou esse período de 7-9 dias é o ideal? quem sabe eu não consigo uma mini férias com essa  desculpa hehe

Abraços

Bryan recomenda 9-16 dias, mas isso depende do nível de treinamento - quanto mais treinado o atleta, mais tempo é necessário pra descondicionar.

O repeated bout effect é uma adaptação do tecido conjuntivo que transmite a tensão mecânica às células musculares, provocando micro-lesões. O objetivo é descondicionar pra que o treino volte a ocasionar as micro-lesões. Além disso, um período de descondicionamento provoca a proliferação de células satélite - que posteriormente podem doar seus núcleos às células, quando os treinos forem retomados.

Há discussões acerca de se o SD realmente tem o poder de promover maiores ganhos quando há o retorno aos treinos. Entretanto, na pior das hipóteses, há um reganho de massa muscular bem acelerado, após um período de destreino.

Outro ponto positivo é a recuperação das articulações. 

Em um ciclo de HST, é recomendado iniciar com altas repetições, o que vai preparar as articulações para as altas cargas do final do ciclo - parece que o acúmulo de metabólitos e ácido lático "lubrifica" as articulações proporcionando maior saúde das mesmas.

Além disso tudo, tem o benefício para o SNC.

Uma forma de fazer isso é: 2 semanas de SD -> 2 semanas de altas repetições (12-15) -> 4-6 semanas progredindo cargas -> repete o ciclo. (Esse é o espírito do HST, cujos princípios são: (1) tensão mecânica; (2) progressão de carga, (3) descondicionamento estratégico; e (4) estímulo crônico [alta frequência]).

Abraços

 

[Lucas, o Schrödinger 11837]

27/10/2015 - Cindy, sua vadia!

Hoje eu tava mto cansado. Cheguei a levar as coisas de malhar pro trabalho, mas desisti. Em vez disso, fui comer um hamburguer rankeado entre os 10 melhores do rio (n°6). Comi um hamburguer e um cheeseburguer com bacon (câncer é o caralho!), além de uma heineken. Muito bom! O nome é beco do hamburguer, no Centro do Rio de Janeiro.

Andei pra caralho, novamente. Foram 6km (ontem foram 6km também e anteontem 9km).

Eis que em casa, resolvi fazer o WOD Cindy, que consiste em 5 barras, 10 flexões e 15 agachamentos BW, AMRAP, em 20min.

Fiz 9,67 rounds. Faltou a última série de agacho. Que canseira do capeta. Muito bom pro condicionamento. Vou adotar essa vadia!

Agora vou comer um japa pra repor as energias.

A dieta de hoje vai ficar assim:

• Proteína: 159g 
• Carboidratos: 319g (Fibras: 32g) 
• Gorduras: 102g
• Calorias: 2981kcal 
• Saldo calórico: ~400 de superávit (queria ficar no zero a zero, mas o cheeseburguer com bacon não colaborou )

Abraços

[Leticia Lelis 595]

23/10/2015 - Treino de Fraqueza Força

Ontem eu bebi com um amigo, que tá na cidade e depois voltei pra casa e recebi meus pais, que chegaram de salvador 0h pra me visitar aqui no rio. Fiquei com eles até umas 2h da manhã (bebendo vinho) e depois fui dormir. Acordei 7h, com uma leve rinite alérgica, que costuma tirar minhas forças, mas fui resignado pro trabalho, decidido a ir a academia a tarde. Fui malhar às 14h, no horário do almoço. 

 

O conservante do vinho, INS 201, sulfito, tá relacionado com alergias. 

Qdo não é tua mãe fazendo glúten com molho funghi, é o vinho q te dá alergia... aiai
Negócio é mandar um anti alérgico logo depois de abraçar os pais, só por precaução. E continuar tomando vinho com eles, e comendo a comida da mamãe, q não tem preço e independe dos macros.

[Lucas, o Schrödinger 11837]

O conservante do vinho, INS 201, sulfito, tá relacionado com alergias. 

Qdo não é tua mãe fazendo glúten com molho funghi, é o vinho q te dá alergia... aiai
Negócio é mandar um anti alérgico logo depois de abraçar os pais, só por precaução. E continuar tomando vinho com eles, e comendo a comida da mamãe, q não tem preço e independe dos macros.

kkkk

Pô, se eu tiver alergia a sulfito vai dar ruim. To indo pra um lugar que tem 1 milhão de habitantes e 2000 vinícolas... Além do mais, não gosto desses vinhos biológicos/orgânicos e afins - o vinho tem que envelhecer pra ganhar corpo e estrutura, o que não seria possível sem os conservantes.

Obrigado pela lembrança do anti-alérgico - já tinha esquecido de por na mala

Abraços

 

[Lucas, o Schrödinger 11837]

Post do Blade no FB:

Eating breakfast, and more specifically - a high-protein breakfast - is more effective for weight and fat loss than skipping breakfast or eating a lower-protein breakfast. New findings from long-term trials (acute studies are all over the place and not conclusive, which is to be expected). 

As we have shown in The Energy Blueprint having breakfast within a few hours of getting up has several other benefits related to circadian rhythm entrainment, which in turn has a whole range of benefits as well. Looking forward to sharing our findings with the public within the next couple of months

http://suppversity.blogspot.no/2015/10/breakfast-eat-it-or-skip-it-making-it.html?m=1

[Ricardo Queiroz 5760]

Sei que está viajando, mas deixar aqui outro pedaço gosto dos quadros vermelhos 

 

Citar

 

In the long run, calories count. So if you are counting calories it doesn't matter if you have breakfast or don't. There are bazillions of "breakfast eating vs. skipping"-studies, but this is only study #3 to test the long-term effects. Yes, sometimes science is pathetic and stupid - and trying to elucidate the health effects of eating vs. skipping breakfast in studies on three testing days is both: pathetic and stupid. 

 

 

Editado Outubro 31, 2015 às 08:12 por Ricardo Queiroz

[Trew 262]

Qual o face do blade? 

[Lucas, o Schrödinger 11837]

Em 1 de novembro de 2015 03:38:34, Trew disse:

Qual o face do blade? 

Borge Fagerli