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The Latest Research on High Intensity Bodybuilding

Part 12 of the Ebook 'Periodized Hypertophy Training': Strength, Tension, and Intensity (STI)

A Comprehensive Program for Year Round Muscle Growth

The Intensity phase incorporates drop sets and the rest pause technique to maximize muscle tension based on 3 major principles: 1.) High intensity training limits oxygen availability to your muscles during certain portions of training; this leads to an enhanced recruitment of Type II muscle fiber (fast twitch muscle fiber with the greatest potential for hypertrophy) similar to the hypoxia research which has been shown to illicit muscle growth 2.) Research showing faster repetition speeds increase IGF-1, and more continuous styles of training have positive effects on growth and strength. 3.) High Intensity training maximizes tension, and reduces volume to limit overuse injuries and maximize recovery for growth.

1. Akinobu Nishimura, Masaaki Sugita, Ko Kato, Aki Fukuda, Akihiro Sudo, Atsumasa Uchida. Hypoxia increases muscle hypertrophy induced by resistance training. International journal of sports physiology and performance (2010), Volume: 5, Issue: 4, Publisher: Oxford University Press, Pages: 497-508

Terms to know:

  • IGF-1- hormone similar in structure to insulin. It is responsible for growth in children and has anabolic effects in adults.

  • Isokinetic- Apparatus providing variable resistance to its user so that no matter how much force is applied, the movement speed is fixed.

  • Vascular Occlusion- restricting blood flow.

Below is an excerpt from my article ‘Ideal Repetition Speed and Rest Periods’:

“A very recent study from the Journal of Strength and Conditioning determined that a faster lifting tempo increased IGF 1 (Insulin like Growth Factor which is a hormone similar to insulin responsible for growth) and the subjects’ one repetition maximum also increased with the faster tempo2. While it is already known that a quicker tempo is better for increasing strength, the higher levels of IGF-1 were interesting since this hormone is most directly related to growth (when using anabolic substances IGF-1 is increased and is directly responsible for growth.) So does this mean that a faster lifting tempo is the only way to go? Note quite, while it does provide validity to that fact that different training styles have a positive effect on the body; it doesn’t supersede the research done by Dr. Goldberg and his team at the University of London where they found that constant tension and overload induced hypertrophy in the absence of testosterone (the rats were castrated) by way of IGF-1 as well4.”

“…In the European Journal of Applied Physiology they compared eccentric oriented training to concentric training5. The training methods used were isokinetic, meaning that variable resistance was used so that no matter how much force was applied, the speed would be fixed. They found that eccentric training was superior for hypertrophy as compared to concentric training at fast and slow speeds. However, they found that fast eccentric training was superior for strength (as stated above this is already widely accepted) and they hypothesized that it may be superior for hypertrophy too. They didn’t have any conclusive evidence for this in the study, and there is much evidence for slower, loaded eccentric training for hypertrophy (which they were able to conclusively discover in their study). So what does all this mean for the appropriate repetition speed? The best conclusions that can be drawn based on available evidence point to incorporating slower and faster repetitions into your routine to prevent adaptations to either style of training and to take advantage of the research behind both showing increases in IGF-1 and muscle growth.”

Rest Periods:

“Another hot debate in the weight training world is centered around the ideal rest periods during exercise. It was originally thought that the ideal rest periods for bodybuilding were 30-60 seconds because of the anabolic hormones that were released in response to the stress caused by these short rest periods. However, with rest periods this short, the amount of weight and tension time that can be put on a given muscle group are limited. Then came the research that showed that the acute hormone response to exercise was ideal for fat loss but had no connections with protein synthesis. What quickly followed was the trend of research and information pointing to adequate (1 ½- 2 minutes) rest periods and tension time for increasing IGF-1 and the growth response.

However, thanks to advancements in research, the validity behind lower workloads at higher intensities is making a comeback. The latest research method to determine the influence of anabolic hormones and training with lower levels of oxygen is being done through a method called vascular occlusion. This involves limiting blood flow (almost like using a blood pressure cuff) to a given muscle group while training it to cause an acute hormonal response as a result of the added stress. What was discovered is that fast twitch (Type II) muscle fibers had higher rates of activation (most likely as a result of the fact that these fibers have less of a reliance on available oxygen for activation)7. Vascular occlusion was also shown to increase strength and muscle mass in a study done just last year in the International Journal of Sports Physiology Performance6. Despite these findings for the effectiveness of training in low oxygen states, these positive findings weren’t compared to a group doing tension time oriented training; they were compared to a control group doing unrestricted training at similar rep ranges. In another study that compared intermittent (rest periods) leg training to continuous (without rest periods) leg training, the leg that was trained with limited rest periods experienced greater gains in muscle mass and strength9. However, once again these results were not compared to tension focused training protocol, although they were positive.

In the end, the take home message based on the latest research re validating the use of shorter rest periods and faster movements is that there is sufficient evidence to warrant keeping these in your routine if your goal is hypertrophy…”

Select Article Citations:

  1. Headley SA, Henry K, Nindl BC, Thompson BA, Kraemer WJ, Jones MT. Effects of Lifting Tempo on One Repetition Maximum and Hormonal Responses to a Bench Press Protocol. Journal of Strength & Conditioning Research: February 2011 - Volume 25 - Issue 2 - pp 406-413.

  2. Goldberg AL, Etlinger JD, Goldspink DF, Jablecki C. Mechanism of work-induced hypertrophy of skeletal muscle. Med Sci Sports. 1975 Fall;7(3):185-98

  3. Jonathan P. Farthing and Philip D. Chilibeck. The effects of eccentric and concentric training at different velocities on muscle hypertrophy. European Journal of Applied Physiology, Volume 89, Number 6, 578-586.

  4. Nishmura A, et al. Hypoxia increases muscle hypertrophy induced by resistance training. International Journal of Sports Physiology Performance. 2010 Dec; 5(4): 497-508.

  5. Schott J, et al. The role of metabolites in strength training II. Short versus long isometric contractions. European Journal of Applied Physiology and Occupational Physiology, 1995; 71(4): 337-41.

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