Also John,
I remember a post from a few months ago that you did
about cyclign intensity. (Actualy we talked about it
alot.) Unfort. all was lost when meso went down.
Anyway, I just wondered how that fit into the scheme if
you said you like to keep intensity high even during
deloading, - but if I recall, the intensity cycle was
about a ten week example that cycled intensity up at a
peak around week 5, then tapered down and deloaded for a
max.
Also, if I'm supposed to fatigue at a maximum of 3 weeks
straight, then rest/ deload, how does the intensity
cycling fit into the plan?
AnimalMass
(
http://www.mesomorphosis.com/forums/...ssage_ID=18082)
Date: 12/07/01 07:17 PM
Author: AnimalMass
Subject: RE: RE: I'll restart then...
getting close to three days with no posts from Angel.
Where are ya bro?
AnimalMass
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http://www.mesomorphosis.com/forums/...ssage_ID=18209)
Date: 12/07/01 09:55 PM
Author: AnimalMass
Subject: RE: RE: I'll restart then...
bump
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http://www.mesomorphosis.com/forums/...ssage_ID=18285)
Date: 12/08/01 11:18 AM
Author: Angel Face (no profile)
Subject: RE: RE: I'll restart then...
Sorry mate, been well busy as of late....
Time under tension specifically towards
hyertrophy...well this theory, popularised by
charles Poliquin and Ian King mainly, is
surprisingly simple to implement and
understand...yet will help produce good results..
...easy, if we rember that there is an inverse
relationship between a mucle fibres power producing
capacities and endurance capabilities then its
pretty obvious that there is a relationship between
time and optimal training... sets and reps take
place over time (well duhhh!!!) hopefully you will
see that it is more precise to relate load and time
together as opposed to load and reps/sets....
...counting reps may not actually be the indicator
of the amount of work that you have performed...if
anything reps are simply a marker or reference
point, if we look at the equation work = force x
distance...well a rep tells you that you've
performed work...but not how much...
...for instance, on the bench you've got an
indicidual who benches 300lbs for 5 reps, the
eccentric takes 2 seconds and the conecntric takes
1, there is no pause...conversley take another
exmaple of an indivdual who performs 300lbs for 5
reps however, his eccentric takes 5 seconds with a
one second pause at the bottom...concentric takes 3
seconds....who do you think has performed more work?
however they are both moving the same amount of
weight for the same amount of reps...also who will
have the better 1 rm and chest development
(hypothetically!!!)
...its pretty simple...also, think of kinetic energy
and momentum, during a fast eccentric you are
building up kinetic energy (Kinetic energy is energy
due to motion) which have a rebounbd effect meaning
that the momentum created by the fast eccentric
translates into an easier concentric....meaning that
more weight will be moved.....I refere you to the
concept of kinetic energy again, kinetic energy
increases due to an increase in accleration ie a
faster eccentric (momentum is the product of mass
and velocity, force mathematically can be
represented as a rate of change of momentum...as
momentum decreases so does velocity)...basically
what this means is that due to the decreases in
accelertion and momentum kinetic energy decreases
which means that it is harder to move an object...(I
hate kinematics!!!!!!)
in the previous example if individual no 2 were to
perform a set of 5 reps with a 2 second eccentric
and 1 second concentric then the amount of weight
that the individual will shift will be a lot more
than 300lbs.
...say someone performs a set of 10 with a speed of
3 secs per rep then the total TUT would be 30
seconds for that set...if an individual performed a
set of 5 with a 6 second speed, the TUT would be the
same....if strength improvements are to have occured
then the amount of time is a very important
factor... an increase in strength can only be
accurate if either the weight has increased with TUT
and reps the same... or if the load remains constant
and reps and TUT increased. But, if in a set TUT
(total not per rep) was the same, as does
load...however the reps increased then it may be
that an individual has actually regressed slightly
because per rep the amount of work performed hs
decreased to perform the rep....remeber the
accomodation principle mentioned a while ago....it
states that if a stimulus was to remain contant,
after initial adaptations accor then the amount of
gain declines over time....this is an example of
such....
...so then what is the optimal TUT... generally for
optimal muscle growth, a muscle should be under
tension for between 40 and 70
(approx)seconds....however this does not have to be
on a single set....
...absolute TUT is also a factor, so then 3 x 10
with a total TUT for the each set of 40 seconds
equals 120 seconds of total TUT, however 6 x 5 with
a TUT of 20 seconds for each set equals the same
absolute TUT of 120 seconds.
...Basically, monitor time, it can be extremeley
beneficial, by implementing a few of the ideas I
have mentioned here you add to the arsenal of
variety....periodise TUT like anything else!!!
(
http://www.mesomorphosis.com/forums/...ssage_ID=18403)
Date: 12/21/01 03:04 AM
Author: dharmendra . c. desai (no profile)
Subject: thanks and please
Hi you geniuses angelface and animalmass you guys are truely
smart gentlemen . I would like to thank you from the bottom of
my heart mates. I live in India and hence do not have access
to many hard cover books. I do get magazines here but
generally after 2 or 3 months of them being out in the states.
hence those wonderful books you are talking about are
unreachable to me.I cant even order them because the dollor to
rupee conversion will kill me (i.e) I cannot efford them. I
cannot put into words how greatful i am to you people for
making me familiar with so much of scientific information uch
simplistic language this is an absolutly wonderful thread so
please keep it going.And please keep me informed I know you
guys are busy people but I also know you are good people.
(p.s like angel face said lets use this thread as a text book
, right so please do not fight over small misunderstandings
(specially you liquid ? relax mate what you and angle and
animal are saying is the same thing only you are putting it in
a diffrint language rather crude but different so dont fight
and keep me posted
THANK YOU VERY VERY MUCH !!!!!!
(
http://www.mesomorphosis.com/forums/...ssage_ID=21581)
Date: 12/22/01 03:57 PM
Edited: 12/22/01 04:03 PM
Author: Ramstein (no profile)
Subject: Question on theory
Do you think that the supercompensation theory just makes more sense for
hypertrophy training? I agree that the dual factor training theory
mentioned makes more sense in a performance based training protocol,
however, if muscle damage is the key to hypertrophy, then high
volume-minded workouts must be the key to success for bodybuilding. If
volume is the key to hypertrophy, then long brutal muscle damage
followed by "long" rest periods must be the norm, thus the four day
split workouts you see in Flex magazine etc..
I can attest to how effective dual factor theory training is for
increased performance, as can any other athlete who has had to run
sprints daily with great fatigue from previous practices. Despite the
accumulation of fatigue we got faster and in better condition. But if
you're saying that muscle damage is the key to hypertrophy, i just don't
see how this practice could make sense. It seems you would have to time
the wave right based on supercompensation. Your thoughts?
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http://www.mesomorphosis.com/forums/...ssage_ID=21811)
Date: 12/22/01 04:10 PM
Author: Ramstein (no profile)
Subject: Why you get bigger
two reasons: you get stronger OR you force your muscles to do more work.
Allow me to explain: you can get bigger (hypertrophy) by lifting the
same weight over and over again. For example, if you can bench press
200lbs 10 times in a set and keep increasing your number of sets using
the same weight with same reps you'd get bigger until you do so much
volume that you overtrain. for example I go to the gym and week 1 bench
200lbs 10 reps for 2 sets, 4 days later 10 reps for 3 sets, 4 days later
10 reps for 4 sets, etc.., Eventually the weight will have to increase.
You can also cause muscle growth by getting stronger without increasing
volume. That's why 1 set workouts also cause hypertrophy. For example if
I can keep adding weight to my 1 set of bench presses my muscles will
grow. right? two different forms of workouts to accomplish the same
thing--hypertrophy.
There is no disputing that progressive resistance seems to be most
correlated to muscle growth despite the volume used to achieve it.
(
http://www.mesomorphosis.com/forums/...ssage_ID=21815)
Date: 12/24/01 02:29 AM
Author: dharmendra .c. desai
Subject: RE: A few question.
I agree that there are more than one ways to trigger hypertrophy. but
are both method volume and intensity equally effective.If one's
traning goal is the achievement of hypertrophy,and both methods are
supposed to be equally effective then isint it better to do the
minimum work required to induce hypertrophy.why do any more than
needed. I think that it is inmtensity which is the key to the
achievemennt of hypertrophy.since muscles fire on all or nothing basis
it is the intense contraction that is going to recruit more fibres.
not the prolonged one.Also while planning a traning regime is musclar
hypertrophy the only parogative to be used . what about the effects of
traning on the C.N.S and the endocrine system. how much considaration
do they deserve.withen the muscle cell there is hypertrophy of the
contractile elements as well as the mitocondria, are they corelated or
do they respond to different types of stimulee.what about connective
tissue and tendons we know there adaptation to stress is slower to
that of the muscles shold they not be considered to. what about
hyperplasia should that be taking into considaration.
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