"Mechano Growth Factor" Training: A Return to "Old Way" Heavy-Duty

To affirm that the cause (or at least one of the main causes) triggering of the "hypertrophy / hyperplasia is the stretching and an overload so high as to cause evident damage in the muscle tissue, I do not think this is new, on the contrary ...
Right now a phrase comes to mind, spoken decades ago, by Arthur Jones:

“Muscles can only be treated in one way: brutally!”

In confirmation of this, recently, it was found that a new substance - described as more "effective" than "IGF-1 - called MGF (Mechano Growth Factor) is released locally in the muscles in order to rebuild the muscle cells damaged by strenuous exercise, based on rather high loads and with a particular emphasis on the eccentric phase of the movement.

Earlier I mentioned that this substance has been described as more "effective" than IGF-1. Well, the scientists found that in a group of rats, which had been injected with artificially recombined FGM, the muscle mass that was the site of the treatment. it had even increased by 20% in just 2 weeks!

Obviously, it is certainly not necessary (indeed I do not recommend openly) introduce this substance from the outside; in fact, it is enough to know how to make it locally free from our body by means of well-targeted training.
If we look at (a few lines above) the characteristics of training aimed at stimulating the endogenous secretion of FGM, we cannot fail to notice that, essentially, it is very close to Heavy-Duty: high loads and particular attention to negative repetitions!
But be careful, in my opinion the latest versions of the Heavy-Duty do not seem suitable for the purpose: the training stimulus, in my view, is in fact too low.
I think the "training"Mechano Growth Factor”Is closer to the old-fashioned Heavy-Duty, perhaps with the addition of - even - some nuances of“ Platziano ”training (who doesn't remember Tom Platz and his grueling workouts?).

Here, by way of example, is a training proposal "Mechano Growth Factor"For the pectorals (you can find the" complete training in the new - constantly updated - version of my technical handout "Biomechanics of the exercises and optimal choice of the same") and for the lats:

BIBS Warm up Series Repetitions Techniques Rest Bench horiz. 3 x 5 2-3 6 + + 2 Negatives 2.5 min. Crosses on bench 1 x 5 2-3 6 / 8 Hold, with each repetition,
the weight for 2-3 seconds
in the phase of maximum stretching 1.5 min. Parallel 1 x 5 2-3 Max + + 3 Negatives 3 min.

DORSALS Warm up Series Repetitions Techniques Rest Pull ups 3 x 5 2-3 6 + + 2 Negatives 2.5 min. Pull-over 1 x 5 2-3 6 / 8 With each repetition, hold the weight for 2-3 seconds in the maximum stretch phase 1.5 min. Barbell rowing machine 1 x 5 2-3 6 + + 6 half repetitions 3 min.

The rest between sessions of such a workout must, of course, be proportional to this intensity and, above all, it must be optimized for each single muscle section! Currently, the most modern way of configuring the temporal arrangement of the individual training units is that of multiple frequency systems, in which each single muscle section is trained with a different frequency: as I think you know, each muscle needs its own time to recover and different muscles usually need different recovery times.
Here is an example of a program lasting 4 weeks with a weekly frequency of three workouts, developed by my software with a patented algorithm:

Days L M. V. S. L M. V. S. L M. V. S. L M. V. S. Quadriceps # # # Dorsal # # # Bibs # # # Femoral # # # Shoulders # # # # Biceps # # # # Triceps # # # # Abdominal muscles # # # # # # Calves # # # # # #

The hashs (#) indicate the day in which it is necessary to train a certain muscle section; for example, on Monday of the first week you will need to train your quadriceps, hamstrings and shoulders.

NOTE:

• Warning: this is a method that is NOT good for beginner athletes!
• The number of repetitions indicated in the table is purely indicative, as it is always necessary to pull the series to the limit (while remaining in a range of repetitions acceptable).
• Explosive (but not out of control) execution in the positive, (particularly) slow and controlled in the negative.
• Even if you are an "intermediate" athlete try to start gradually and be careful not to get injured.
• The method, like all the others, should be periodized.
• Try to support this intense training with the right nutrition and the necessary supplementation.

Francesco Currò

Francesco Currò, ASI / CONI teacher, teacher of the "Academy of Fitness, athletic trainer and personal trainer, is the author of the new book"Full Body", of the" e-book "The Training"and the book on" Multiple Frequency Systems ". For more information you can write to the email address [email protected], visit the websites http://web.infinito.it/utenti/x/x_shadow/

or http://digilander.libero.it/francescocurro/

or call the following number: 349 / 23.333.23.