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strength vs size or strength and size
sarcoplasmic hypertrophy (common in bodybuilding) involves the growth of the sarcoplasm (fluid like substance) and non-contractile proteins that do not directly contribute to muscular force production. Filament area density decreases while cross-sectional area increases, without a significant increase in strength. Myofibrillar hypertrophy occurs due to an increase in myosin-acting filaments. Contractile proteins are synthesized and filament density increases (Zatsiorsky 1995). This type of hypertrophy leads to increased strength production. Sarcoplasmic Hypertrophy Muscle fibers adapt to high volume training by increasing the number of mitochondria (organelles in the cell that are involved in ATP production) in the cell. This type of training also leads to the elevation of enzymes that are involved in glycolytic and oxidative pathways. The volume of sarcoplasmic fluid inside the cell and between the cells is increased with high volume training. This type of training contributes little to maximal strength while it does increase strength endurance due to mitochondria hypertrophy. Growth of connective tissue is also present with sarcoplasmic hypertrophy.
Myofibrillar hypertrophy occurs due to increases in the number of myosin/actin filaments (sarcomeres) inside the cell. This leads to increased strength and size of the contractile unit of muscle. Ultimately this means greater force production. This is often referred to as functional muscle, while sarcoplasmic hypertrophy is referred to as non-functional muscle. ATP and Muscular Growth as we said earlier, increasing the number of mitochondria in the cell means increased ATP production. ATP is required for protein synthesis to occur. Low levels of ATP will halt muscular growth as well as inhibit other metabolic functions that take place inside the muscle cell.
Size vs. Strength
In general, bodybuilders are more muscular than powerlifters, but powerlifters are stronger. How does training with weights that are 90% of 1RM develop strength and power, but do very little for hypertrophy? Studies have shown an intense set of 5 reps involves more fibers than an intense set of 1rep. Research has shown that using loads in the 90% range causes failure to occur before a growth stimulus has been sent to the cells. Therefore other factors besides muscle fiber fatigue result in termination of the set. The muscle simply does not have sufficient time under tension to stimulate the growth process. High rep training produces high levels of phosphate and hydrogen ions, which enhance the growth process. Research has shown heavy lifting enhances neural efficiency (improved motor recruitment, and firing rates), which enhances strength, but does not necessarily result in muscular growth.
With this information you can see why the strength, and size levels are different between bodybuilders and powerlifters. There are powerlifters that possess muscularity comparable to bodybuilders. There are also bodybuilders who have equal or greater strength than powerlifters. Do not misinterpret this article to mean there is no relationship between strength and size.
If you gain 30lbs. of lean tissue you will probably become stronger. The basic idea presented in this article is there is a relationship between size and strength, but strength increases can occur due to other reasons. Just as size increase can occur with a non-linear strength increase.
References
The weight trainer (2001) Muscle Growth part 1811: Why, And How Does A Muscle Grow and Get stronger? http://weightrainer.virtualave.net/training/growth/.html Zatsiorsky, V. (1995) Science and Practice of Strength Training. Human Kinetics. Copyright 2001 Jamie Hale
Realization of training goals
Realization of training goals
According to popular theory:
Sets of one to five repetitions primarily develop strength, with more impact on muscle size and none on endurance.
Sets of six to twelve repetitions develop a balance of strength, muscle size and endurance.
Sets of thirteen to twenty repetitions develop endurance, with some increases to muscle size and limited impact on strength.[4]
Sets of more than twenty repetitions are considered to be focused on aerobic exercise. They do still use the anaerobic system, but usually at a rate through which it can consistently remove the lactic acid generated from it.
Individuals typically perform one to six sets per exercise, and one to three exercises per muscle group, with short breaks between each set - the specific combinations of reps, exercises, sets and break duration depends on the goals of the individual program. The duration of these breaks determines which energy system the body utilizes. Performing a series of exercises with little or no rest between them, referred to as "circuit training", will draw energy mostly from the aerobic energy system. Brief bursts of exercise, separated by breaks, are fueled by anaerobic systems, which use either phosphagens or glycolysis.
For developing endurance, gradual increases in volume and gradual decreases in intensity is the most effective program.[5]
It has been shown that for beginners, multiple-set training offers minimal benefits over single-set training with respect to either strength gain or muscle mass increase, but for the experienced athlete multiple-set systems are required for optimal progress.[4][6][7] However, one study shows that for leg muscles, three sets are more effective than one set.[8]
Beginning weight-trainers are in the process of training the neurological aspects of strength[citation needed], the ability of the brain to generate a rate of neuronal action potentials that will produce a muscular contraction that is close to the maximum of the muscle's potential.
| Variable | Training goal | |||
| Load (% of 1RM) | 80-90 | 45-55 | 60-80 | 40-60 |
| Reps per set | 1-5 | 1-5 | 6-12 | 15-60 |
| Sets per exercise | 4-7 | 3-5 | 4-8 | 2-4 |
| Rest between sets (mins) | 2-6 | 2-6 | 2-5 | 1-2 |
| Duration (seconds per set) | 5-10 | 4-8 | 20-60 | 80-150 |
| Speed per rep (% of max) | 60-100 | 90-100 | 60-90 | 60-80 |
| Training sessions per week | 3-6 | 3-6 | 5-7 | 8-14 |
| Table reproduced from Siff, 2003[9] | ||||
Weights for each exercise should be chosen so that the desired number of repetitions can just be achieved
| Type | High | Med | Low |
| Intensity (% of 1RM) | 80-100% | 50-70% | 10-40% |
| Volume (per muscle) | 1 exercise | 2 exercises | 3+ exercises |
| Sets | 1 set | 2-3 sets | 4+ sets |
| Reps | 1-6 reps | 8-15 reps | 20+ reps |
| Session Frequency | 1 p/w | 2-3 p/w | 4+ p/w |
Two types of hyperttrophy (strength training)
Types of hypertrophy
There are two different types of muscular hypertrophy: sarcoplasmic and myofibrillar. During sarcoplasmic hypertrophy, the volume of sarcoplasmic fluid in the muscle cell increases with no accompanying increase in muscular strength. During myofibrillar hypertrophy, actin and myosin contractile proteins increase in number and add to muscular strength as well as a small increase in the size of the muscle. Sarcoplasmic hypertrophy is characteristic of the muscles of certain bodybuilders while myofibrillar hypertrophy is characteristic of Olympic weightlifters.[1] These two forms of adaptations rarely occur completely independently of one another, one can experience a large increase in fluid with a slight increase in proteins, a large increase in proteins with a small increase in fluid, or a relatively balanced combination of the two.
[edit]Strength training
Main article: Strength training
Strength training typically produces a combination of the two different types of hypertrophy: contraction against 80 to 90% of the one repetition maximum for 2-6 repetitions (reps) causes myofibrillatedhypertrophy to dominate (as in powerlifters, olympic lifters and strength athletes), while several repetitions (generally 12 or more) against a sub-maximal load facilitates mainly sarcoplasmic hypertrophy (professional bodybuilders and endurance athletes).[citation needed] The first measurable effect is an increase in the neural drive stimulating muscle contraction. Within just a few days, an untrained individual can achieve measurable strength gains resulting from "learning" to use the muscle.[citation needed] As the muscle continues to receive increased demands, the synthetic machinery is upregulated. Although all the steps are not yet clear, this upregulation appears to begin with the ubiquitous second messenger system (including phospholipases, protein kinase C, tyrosine kinase, and others).[citation needed] These, in turn, activate the family of immediate-early genes, including c-fos, c-jun and myc. These genes appear to dictate the contractile protein gene response.[citatio
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