In this article we will try to clarify the parameters useful for establishing a training plan as subjective as possible, reminding us that the choice of exercises must in any case respect the conditions of muscle flexibility and elasticity, and joint mobility.
they can also be classified according to their contraction capacities: slow oxidative red (type I), intermediate (clear) anaerobic glycolytic (type IIa) and rapid anaerobic white phosphagen (type IIb).IIa and IIb are often unified in the wording IIX, because there is no clear separation between the white and the intermediate ones, as the characteristics are not completely exclusive.
Note: The color classification largely, but not completely, overlaps the subdivisions for MHC (myosin heavy chain) and ATPase myionsin activity.
Now that we understand which fibers are attributed to the various energy systems that our body uses to produce mechanical energy, therefore movement, it remains to understand "which" and "how many" type I, IIa and IIb fibers the various muscles contain.
Are all muscles the same?
The fiber composition tends to differ between the various muscles, affecting the choice of the various training parameters (intensity, volume, density, tension times, recovery, etc.).
The differences are also subjective, but they do not seem to depend on sex or age, even if the children seem to have poor anaerobic capacity. In sedentary patients, the average percentage of fibers indicates a near parity between I and IIx.
The percentage changes considerably on the basis of the training background, since the motor stimulus can alter the peripheral metabolic aptitude.
How this metamorphosis occurs is still being studied. Most believe that in the macro-ensemble of IIx fibers, the so-called intermediate phosphatagen IIa fibers show the ability to "specialize" in the oxidative direction.
This would be especially true for a multiplication of mitochondria, although this would not fully explain why, in the biopsy analysis, cross-country skiers still show a disproportionately high percentage of type I or red and oxidative slow fibers.
This is probably a first adaptation, or a medium-term response, of fabrics with a considerable percentage of IIx fibers.
, obviously in hypertrophic terms, it is profoundly influenced by the type of fibers that characterize the fabric in question.
The type IIx (white and intermediate) have a marked tendency to growth, because they are those recruited in the stimuli of high strength.
Since all types of strength are directly related to the muscle section - but not proportional - it is logical that the primary supercompensation adaptation to a training of this type is the growth of the transverse diameter.
On the other hand, the red fibers have a reduced hypertrophic capacity, but on the other hand they can support the workloads for much longer times and recover quickly.
In order to make the most of general hypertrophic abilities, it will be necessary to train with training parameters that turn to one side or the other, depending on the "hypothetical" fiber composition.
This variation is both intra-individual, that is, it changes from muscle to muscle, and inter-individual, that is, it changes from person to person. This means that training should differ in terms of training parameters both from one subject to another and from one district to another.
The breakdown of the fibers of each muscle in the body is genetic in nature but does not always affect all muscles in the same way; a subject may have large pectoral muscles with more white fibers or large medial muscles with more red fibers than average. Hence, a further different growth potential.
However, we must not make the mistake of believing that physiological principles change according to the case; it is instead the opposite. In the sense that the basal condition changes, consequently requiring the application of stimuli with greater interest in one metabolic path rather than another.
From this point of view, a "hardgainer" - often resembling the so-called ectomorph model - should ask himself a question:
'is it more worth trying to target the red fibers, because they are abundant in a particular subject, or the light ones, because they still have greater potential?'
The answer could basically depend on how many red or light fibers a particular muscle "should" contain. To give an example, the quadriceps muscles contain on average 52% of type I fibers, while the soleus reaches about 80%; for both, the remainder is of IIx fibers (both IIa and IIb). This suggests that the front thighs will certainly be more likely to respond to high load intensities than the deep calf muscle.
That said, fibers are not "everything" anyway. In the expression of force other variables come into play and therefore, on balance, the only certainty is given by the experimental outcome.
For example, the difficulties in back training could depend on technical (incorrect execution), anatomical-functional (scapulo-humeral mobility) or biomechanical (aptitude to premature exhaustion of the arm flexors) factors, rather than muscle composition.
For this reason it is always advisable to vary the stimulus, with a scientific and not random approach, in order to test the real hypertrophic response as a useful data for the construction of future protocols.
we're done "it is possible to perform a workload test, which can provide us with a useful track on which to build our custom routine.This test - to be performed on non-novice subjects - it consists in carrying out, through a single-joint exercise and at 80% 1RM, the greatest possible number of repetitions up to concentric failure.
The calculation of 1RM can be obtained with direct (more accurate) or indirect methods, for example following the Bryzicki equation: 1RM = Load lifted / 1.0278- (0.0278 * number of repetitions max)
Note: this equation reflects reality the more the number of maximum repetitions will be low, so let's say around 4-6 repetitions, and that the load being lifted must include the rocker arms or any other supports such as side stops.
For the 1RM pre-test the general indications are few: perform a good warm-up, an adequate approach to the load and repeat the test at least 2 times taking the highest value as valid and recover at least 2 minutes and no more than 4-5 .
From the 1RM (possibly obtained with Bryzicki) we will obtain the 80% to be used in the test, at the end of which the maximum repetitions performed at positive inability will be noted. The assistance of a spotter will be essential, who on the other hand will not facilitate in no way the rep - except to total inability, and in that case the rep doesn't count.
Test results and muscle fibers
- With 5-8 reps and fatigue within 10-15 ", we can hypothesize that in that muscle district there is a good density of IIx fibers (fast).
- With over 20 reps and fatigue exceeding 50-60 ", we can hypothesize that in that muscle district there is a good density of I (slow) fibers.
- With 10-15 reps and fatigue around 20-30 ", we can hypothesize that in that muscle district there is a fair balance between the two types of fibers.
From this test it is possible to extrapolate the optimal workload for each muscle, in terms of percentage on 1RM, with adequate TUT, density and training volume.
It is therefore logical that if the results indicate a "high component of red fibers, the training table will" hypothetically "require lower intensity percentages than the white ones, a greater density (therefore less recoveries) and greater training volume.
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In "training for" hypertrophy the "intensity" must be prevalent or in any case considerable, even in subjects with high percentages of red fibers.
High intensity is defined as that between 85 and 100% of 1RM.
How much volume and which training density to choose?
The choice of the degree of volume and density does not depend only on the composition of muscle fibers, but also on the subjective aptitude for fatigue - who is prone to muscle failure and who works better in buffer - and on the overall workload.
Volume is essential to the onset of biochemical stimuli such as lactic acid production, phosphagen depletion, etc.
In pure strength work (fast fibers), the volume of individual workouts is usually limited, because phosphagen depletion requires reducing the intensity. Conversely, it characterizes strength endurance workouts, which exploit the combination of intermediate fibers (lactic acid production) and oxidative fibers (slow fibers).
The density, on the other hand, which corresponds to the proximity of the stimuli and therefore the brevity of the recoveries, allows the sessions to be "concentrated" - making them last less - and to work in "pre-fatigue". In practice, it is inversely proportional to the recoveries between sets.
In pure force work, the density is very low. In strength endurance work, the density is "usually" high. Density is therefore a more important parameter in training slow fibers than fast ones.
But how can we understand how much volume and what level of density to adopt? It is soon said.
First of all, it must be clear whether to work with failure or with buffer. We suggest that you consult the dedicated article.
To learn more: Buffer Training: Why and EffectivenessThen you have to choose the intensity, based on the result of the test on the fibers and the goal of the training - to stimulate the red ones or the light ones.
The volume of work for a subject working at failure corresponds to the number of sets that can be completed respecting - with little margin of difference, let's say +/- 2 - the number of reps of the first, keeping the right times under tension (see below ).
For the density the discourse is analogous. Assuming a maximum recovery ceiling of 3 "00" and a minimum of 45 ", and aware of the fact that the red fibers take less time to recover than the clear ones, it is necessary to establish the necessary pauses to guarantee the completion of the volume. training.
Why is it essential to consider TUTs in addition to reps?
TUT (time under tension), rep (repetition) and set (series) are training parameters; by increasing or decreasing them, we mainly intervene on the volume.
By rep we mean the completion of the entire cycle of a movement. Per set, the consecutive set of multiple reps, possibly separated from other sets or exercises by passive recovery. "actual work".
Practically:
- if a rep had a TUT of 3 "" and the set had 10 hits, the TUT of the set would be 30 ""; if you practiced 3 sets for 3 exercises, the total TUT would correspond to 30 * 3 * 3 = 180 "" (3 minutes);
- but it is also true that if the TUT of the rep increased to 6 "", the overall would amount to 60 * 3 * 3 = 360 "" (6 minutes).
Increasing the TUTs means implementing the energy cost and - in the context of resistance training - the concentration of lactic acid. But is that always correct? What is the limit?
Relate intensity and times under tension
In bodybuilding training it is important to keep TUT considerable and mainly distributed on the eccentric phase; this is because the increase in the muscle section is greatly stimulated by the work in negative or in isometry.
So why count the reps if the TUT evaluates the "actual work"?
Because the repetitions are the result of the relationship between TUT (time / volume) and% 1RM (intensity).
However, with excessively high TUT it is impossible to keep% 1RM at a certain level! Therefore, keeping the reps constant, increasing the TUTs it is inevitable that you have to reduce the intensity.
It is no coincidence that one of the most common errors, increasing the overloads but in a medium or high volume protocol, is to drastically reduce the TUTs to keep the reps constant.
It therefore remains to understand why or how much to increase one and decrease the other or vice versa.
Reps at TUT can be considered "suitable" (concentric phase + eccentric phase) those between 4-6 "(inserting an isometric pause, even 7-8" "). This is because they allow you to manage high intensities and a good quality of work, also given by the cleanliness and amplitude of the movement (ROM) and by the relationship between concentric and eccentric phase.
Obviously, a single joint exercise such as the dumbbell bicep curl and a barbell squat cannot have an identical TUT, because the number of joints involved and the ROMs are extremely different.
Higher TUT sets above 60-80 "(about 12-15 reps), mediums around 45" "(about 8-9 reps) and low sets under 20-30" "(5-6 reps) are therefore considered to be high. ).
; but also in high-volume jobs - rare in bodybuilding - which would require you to split the two missing sessions into the other 3, making them last too long.Having said that, it becomes necessary to establish whether to work with failure (of any kind) or with buffer. Not to be "on the side of the buttons", but today it is advisable to find mixed solutions or in any case to alternate the two.
Always working in failure is in fact counterproductive, as it puts too much stress on both the brain and the mechanical structures; moreover, it often involves plateau and even worsening phases. It also has greater risks of injury.
Conversely, the buffer lacks the stimulus of exhaustion and sometimes that of maximum muscle tension; for some, these two are essential for growth.
The buffer simply plans to keep a "rep pool"; therefore, if with a certain overload I could perform 8 reps, in buffer 2 I will perform 6. Having clarified this, the calculation of the other training parameters is the same.
How to manage multi-joint exercises?
Assuming to have obtained net values for each muscle; as long as we choose to stimulate them with single-joint exercises, no problem. We can create tables with abysmal differences between one muscle and another.
But how to manage multi-joint exercises?
We take the usual squat. It involves ¾ of the body, with greater emphasis on the quadriceps hamstrings and gluteus maximus, followed by the hamstring group. However, the tests gave us different data; for example: high percentage of light fibers for the gluteus maximus and gluteus maximus. quadriceps, and vice versa high percentage of red fibers for the hamstring.
In this case, how to manage the squat? Priority should be given to the most recruited muscles, i.e. the quadriceps in the first 90 ° of the movement and gluteus maximus in the second 90 °. The hamstring plays an important stabilizing role, together with the adductors and abductors.
A good solution would be to only perform a half squat with high reps (15-20), medium intensity (65-70%), TUT per set of 60-80 "and low rests (45-75"), and dedicate to the glutes one exercise (such as the deadlift with straight legs) at low rep (6-7), high intensity (at least 85%), TUT per set of 20-30 "and high recoveries (150-180").
Another alternative could be to perform the complete squat but with variable training parameters between the sets; after an adequate approach to the load, starting from high intensities, few reps and large recoveries, ending with medium intensity, more reps and low recoveries.
However, this system applies a lot in the case of finding muscle failure, which requires only one workout per muscle group per week.
In the case of split training, you can divide the high intensity stimulus in the first workout and the medium intensity stimulus in the second. In that case, remember not to completely exhaust the district, or at the next strength session we will not be able to pay due.
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