What does the research say about lifting tempo, stretching and how to schedule your training?

Part 5 of the Ebook 'Periodized Hypertophy Training': Strength, Tension, and Intensity (STI)

A Comprehensive Program for Year Round Muscle Growth

As far as exercise tempo or cadence, it will vary depending on the phase of training you are in (this training program has 3 distinct phases, see part 3). Varying your lifting tempo will also work to change the exercise stimulus and promote the overload principle. During the strength phase, research has shown a connection between an increase in velocity during training and strength. So the cadence for the strength phase will be 2 seconds eccentric (lowering), 1 seconds concentric (lifting). During the time under tension phase, the cadence will be slower, 3 seconds eccentric, 1-2 seconds concentric. You will notice this recommendation for tempo may be faster than that advocated by Arthur Jones (pioneer of time under tension), the time under tension phase will incorporate more volume than his routines did as his training was based on maximizing intensity through isokinetic training (using variable resistance so that no matter how much force is applied, the movement speed is fixed). Then during the intensity phase, the more routine cadence of 2 seconds down, 2 seconds up will be used (*These tempos do not apply to the squat or the deadlift).

For proper form, the idea of ‘stretch and contraction’ discussed in the introduction is optimal for time under tension training. Not only does it maintain range of motion and flexibility; but research has shown that it can inhibit myostatin which is responsible for limiting muscle growth. This technique however, should not be employed by ectomporphs who are double jointed, or during squatting exercises.

While it is true that partial range of motion training can improve strength, studies have shown that it can only improve strength through the shortened range of motion that was trained. So it is ideal to vary your range of motion when progressing through your training phases. During the intensity phase, you can employ a greater range of motion during the working sets and then shorten your range of motion during the extra intensity sets. This variation in ROM (range of motion), is also supported by research to be great for improving strength. The majority of your training program will be full ROM training however, as it is supported by research to be ideal for hypertrophy. Research has shown that your body reacts to different forms of mechanical stress, this is why variations in exercises for the same muscle group and range of motion is important.

Intense Stretching:

There is no evidence to date of intense stretching causing a tear in muscle fascia and promoting growth. Most celebrity training routines are based on principles of exercise science with a different name attached to them and a unique twist. In some cases extreme stretching is incorporated as well; as far as stretching is concerned, dynamic stretching is best before physical activity or exercise and static stretching (when you hold your stretches at uncomfortable ranges of motion) is best post exercise. You increase your chances of improving flexibility and range of motion when your muscles are warm, you also decrease force output when you static stretch before exercise which can impair performance. Think of your muscles as rubber bands, if you over stretch them will they provide as much resistance? However, thanks to a study by Goldspink et al. there is evidence that the muscle tension induced by static stretching stimulates muscle growth by activating IGF-1. A study done by Sakamoto et al. also determined that it stimulates mTOR activation (which leads to protein synthesis). So despite the fact that there is no evidence in regards to intense stretching and the tearing of muscle fascia, there is evidence to support the fact that the mechanical forces on muscle as a result of static stretching promote muscle growth.

Training Splits for bringing up lagging body parts:

As far as training splits are concerned, many get caught up in dividing their routines into days of the week, and feel they have to play catch up if they miss a day in their rotation. Divide your training splits into Day 1, Day 2 etc. This way, you can better keep track of the volume of your training in relation to how much rest you are accruing. And if you miss a day, you can continue on with the rotation without worry, simply count the day missed as a rest day from the rotation. Also, there is much debate over the issue of how often and with how much volume can you work a muscle group in a given training split. Much of this comes down to genetics and how much rest/sleep you are able to get before hitting the muscle again. For many pro bodybuilders, they are able to bring up muscle groups by working them frequently multiple times a week which is not possible for many natural athletes without over-training. However, you can work the muscle more often 3 ways:

1. Only increase the total volume for the training split slightly, and then work the muscle frequently so the total volume adds up. Ex: You normally work biceps once for 12 sets every 8 days...increase that to 15 sets over the same time period; 7 sets one day, then 8 sets on another day.

Original New

Day 1- chest, abs, chest, abs

Day 2- back, calves back, calves

Day 3- shoulders, abs shoulders, biceps (7sets), abs

Day 4- off off

Day 5- triceps, calves tricpes, calves

Day 6- legs, legs

Day 7- biceps (12 sets), abs biceps (8sets), abs

Day 8- off off

2. Increase the length of the training split. Go from doing 12 sets in 8 days, to 18 sets in 9 days.

New

Day 1- chest, abs

Day 2-back, calves

Day 3- biceps (9 sets)

Day 4- shoulders, abs

Day 5- off

Day 6- triceps, calves

Day 7- legs

Day 8- biceps (9 sets), abs

Day 9- off.

3. The third way of working a muscle group with more frequency is based on the principles of overload and active rest. Train the muscle more often, (18 total sets in 9 days), then after 4-6 weeks, switch to an active rest training split for you biceps for 1 week, and then repeat.

Original Active Rest Week

Day 1- chest, abs Day 1- back, abs

Day 2- back, calves Day 2- off

Day 3- biceps (9 sets) Day 3- chest, abs

Day 4- shoulders, abs Day 4- triceps, biceps (6 sets)

Day 5- off Day 5- shoulders, abs

Day 6- triceps, calves Day 6- legs

Day 7- legs Day 7- off

Day 8- biceps (9 sets), abs

Day 9- off.

REFERENCES (cont.):

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. Graves JE, et al. Specificity of limited range of motion variable resistance training. Med Sci Sports Exercise 1989; 21 (1): p. 84-90.

3. Clark RA, et al. The influence of variable range of motion training on neuromuscular performance and control of external loads. Journal of Strength and Conditioning Research. 2011; 25 (3): p. 704-711.

4. Pinto RS, et al. Effect of range of motion on muscle strength and thickness. Journal of Strength and Conditioning Research. 2012; 26 (8): p. 2140-2150

5. Hornberger TA, et al. Intracellular signaling specificity in

6. McDANIEL, L. and DYKSTRA, B. (2008) How does static stretching affect an athletes performance? [WWW] Available from: http://www.brianmac.co.uk/articles/article027.htm [Accessed5/http://www.brianmac.co.uk/articles/10/2011]

7. Goldspink DF, et al. The influence of immobilization and stretch on protein turnover of rat skeletal muscle. Journal of Physiology 1977; 264 (1): p. 267-282.

8. Goldspink DF, et al. Muscle growth in response to mechanical stimuli. American Journal of Physiology 1995; 268 (2 Pt 1): p. E288-297

9. Sakamoto K, et al. Akt signaling in skeletal muscle: regulation by exercise and passive stretch. American Journal of Physiology and Endocrinol Metabolism 2003; 285 (5): p. E2081-8.