The same does not happen for the countless disciplines of the sports world - obviously, small variations are always and in any case lawful or understandable; however, no technician would dream of challenging the anaerobic threshold principle, for example.
The answers are multiple:
- Although it correlates with the increase in muscle strength, hypertrophic muscle growth is an aesthetic result based on the combination of numerous physiological reactions - absolute in their "biological logic" but subjective in their expression;
- In the "field of bodybuilding, there is a tendency to want to demonstrate what one senses, rather than appreciating what one is objectively able to demonstrate;
- The hidden use of doping substances offers several "false positives".
However, it must be said that the fundamental physiological principles remain the same; it is only the interpretation that changes.
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- Stimulate strength, progressively increasing loads;
- Maintain high intensities;
- Guarantee a satisfactory training load, also taking care of the overall volume and an appropriate density, but not excessive;
- Do not neglect the remaining training parameters, such as times under tension (TUT), repetitions (rep) and series (sets);
- Provide the necessary nutrients;
- Ensure the right regeneration-supercompensation times;
- Vary the stimuli.
On the one hand, it is true that, based on the concept of individual variability, each of us has attitudes that can respond differently to the various types of training stimulus.
On the other hand, however, it is equally true that this "margin" is much more contained than one might think.
For example, there are many who build their training based on their "supposed" muscle composition. Since there are different types of contractile fibers and related motor units - some delegated to slow but resistant contractions, which mainly exploit the aerobic energy metabolism, and others reserved for fast and powerful contractions, which instead substantially exploit the anaerobic energy metabolism - it is logical to hypothesize that the prevalence of one or the other may affect performance and response to different training stimuli.
Should the tables therefore take into consideration the different metabolic aptitudes of the muscles and even the individual predisposition?
Yes and no. In the sense that physiology is the same for everyone! And indeed, often the hardgainers are the ones who need to show more diligence - than the lucky few who grow up with any system.
In some cases it might be smart to slightly modify the training parameters but, regardless of the type of prevailing motor units, fast-twitch anaerobic ones always grow and, to do this, we must still respect the aforementioned rules.
, but also as a cultural baggage in experimenting with new methods, is the most important factor.
Tests can be of great help, especially in more advanced subjects.
But he takes away from the fact that everything depends, on balance, on:
- Predisposition to anabolism;
- Recovery capacity;
- Psychological strength (fatigue tolerance, determination and perseverance, general resilience).
We have said it above, a subject predisposed to grow, and we add also with a great resilience, as well as psychologically strong, will always have an edge; he will reach and maintain an obviously higher level than those who do not possess these qualities.
However, entering into practice, we must try to understand how to orient ourselves. So, let's establish a few basic concepts:
- The training load is given by intensity, volume and density. The volume corresponds to the amount of work (rep, TUT, time, tonnage, etc.), the intensity is the proportion with respect to the maximal effort (% 1RM), the density could be defined as the proximity of the stimuli (> recoveries
- The intensity, volume and density are inversely proportional; the volume is directly proportional to the exhaustion of the energy substrates and to the caloric consumption, the density is inversely proportional to the recovery between stimuli, the intensity is directly proportional to the expression of strength and to the stimulus of growth;
- Increasing one of the three training parameters too much penalizes the others, to the detriment of the training load;
- The priority in strength training and hypertrophy is to maintain a high intensity, so at least 85% compared to 1RM. However, it is necessary to have an adequate training volume, that is a sufficient "quantity" of stimuli to push the organism towards adaptation. The density between the stimuli (recovery between sets) must be such as to allow the table to be completed while maintaining the established overloads, reps, sets and TUTs;
- High intensities impose rather short sets, both from the point of view of the number of reps and from that of TUTs;
- The application of the failure system or the buffer method depends on the choice of giving precedence to the exhaustion of the energetic substrates and to the accumulation of lactic acid in the first case, or to increasing the force stimuli in the micro cycle in the second;
- What pushes the organism towards adaptation? Overcoming resistance for which greater strength is required, the exhaustion of energy substrates - in particular of phosphages - and the accumulation of high concentrations of lactic acid;
- How does all this happen? Thanks to the biochemical regulation of anabolic factors such as: mechano growth factor, IGF-1, GH, terstosterone and insulin. However, all this requires a positive caloric balance and sufficient levels of both carbohydrates, essential amino acids, vitamins and minerals. These processes need a time proportional to the degree of effort employed;
- How do you know if the recovery between sessions is adequate? First of all if you are able to carry out the pre-established training until the end of the programming (micro-, meso-, macrocycle), secondly if there is an increase in loads or an objective increase in muscle mass.
That said, first of all it is essential to choose whether to give precedence to the growth of strength or to the exhaustion of the energetic substrates with the production of lactic acid.
This because:
- In the first case, the best option is to create a multi-frequency table, with very high intensity sets on 1RM but low rep, TUT and set, in buffer, characterized by moderate volume and low density.
- In the second, however, it may be advisable to choose the single weekly split for muscle group or the bi-frequency in the 10-day micro-cycle, with medium-high intensity sets on 1RM, medium rep, TUT and sets, with yield, characterized by a greater volume. and medium density.
The best solution is undoubtedly to try both and choose whether to alternate different phases or create hybrid tables.
All this will become part of the famous baggage of experience, and will help you to better understand which type of stimulus your body responds with greater vigor.
