Team Training- Alternate Modalities For Hypertrophy (1)

Team Training: Alternate modalities For Hypertrophy

Hypertrophy●Living tissue growth by increase in the size of its components

●The more intense the required function, the greater the mass of the working structure needed to perform the function (intensity of functioning of structures)

●Increase in diameter is due to enlargement of individual muscle fibers by increase in the number of and size of individual myofibrils, accompanied by increase in amount of connective tissue

● Two types of hypertrophy○ Sarcoplasmic hypertrophy- volume of non-contractile

muscle proteins (fibers) and semifluid plasma between muscle fibers increase

■ cross sectional area increases■ muscle fibers per unit area decreases■ no corresponding strength increase

○ Sarcomere hypertrophy- increase in size and number of sarcomere which comprise the myofibrils

■ added in series or parallel to existing myofibrils ■ only parallel growth adds to increased ability to

produce muscle tension■ area density of myofibrils increase and there is

significantly greater ability to exert muscle strength

● Sarcomere hypertrophy is far more important in most athletic activities

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Mechanical Drop Sets● Single set-extended: work increases

without reducing load

● Overall volume reduced

● Maintains Time Under Tension (TUT)

● Decreases athlete rotation throughout

exercise

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t ●No need to change weight

●Change foot or hand placement, angles, or

inclines

●Start with the hardest and work to easiest

●Elevator Press, up the rack push ups, multiple

grip swiss bar presses, leg press (various foot

positions), Rows (multiple hand placement),

shrug varied grips

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Escalating Density●Instead of loads (weight) and volume (sets x

reps) protocol focuses with amount of work done

in a given time frame (training density)

●Uses amount of work done in a given time frame-

every subsequent workout aim to increase work

done in the time frame

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e●Set up for Dips and Pullups and set time

parameter- typically protocol as it was intended

was 20 minutes

●Using 5 minutes for auxiliary

●Set the rep range as - 50% of your max reps: 10

reps x 50% = 5 reps

●On the clock perform both exercises switching as

you go

●Once you fail with 5 drop to 4 reps and so on

●Track your total reps and try to improve on next

time

Total Rep Scheme or Rep Goal

● 5x5 3x10 2x15 8x3 4x6 6x4 10x3 : standard and effective reps schemes- all equal between 25 to 30 reps per exercise

● Based on the fact that set and reps are not important but the “sweet spot” total volume of reps (25-30)

● Pick an exercise and try to complete the set number of reps in as little sets as possible

● Can be done with heavier weight and focused on fewest set to 15- for strength

● More volume- lighter weight and higher reps- 40 reps in as few sets as possible

●Easy to implement with bodyweight exercises

●Easy to adjust volume by time of year, position,

or sport

●Best when paired with one to two other

exercises, particularly antagonist

●Can increase or decrease the reps over a linear

cycle

●Ex. 40 total push ups superset with 40 inverted

rows or 35 push ups/ 35 lunges each leg/ 35

Glute bridges

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Rep Ladders●Works best with groups of two to four

●Work your way up to a certain rep and then back

down

●Increase and maximizes volume- minimizes

fatigue

●Ex:

○Pullups- 1,2,3,4,5,5,4,3,2,1 (25 total reps)

○Pushups/Dips- 5,10,15,15,10,5 (60 total

reps)

Standard Drop Sets●Perform a certain amount of reps just shy or to

failure, drop weight and continued for the

scripted reps/weight

●Standardized allows for more athletes to

implement and minimal equipment- DBs, KBS,

Bumpers, Plates

●Works for most weight rooms/facilities

●Can be for total reps, reps per set, reps to failure

●Examples-

○Plate RDLs- 55, 45, 35, 25 x 10 each

○Plate Overhead Walking Lunges x 20 Steps x

45, 35, 25, 10

○DB Press- 50, 40, 30, 20 x failure

○DB Curls- 30, 25, 20, 15 x 60 reps

○Plate Push ups x 45, 35, 25, 10 x failureSta

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Example in a workout

1x20 Method● Teaches lifting efficiency

● Builds muscular strength, endurance, and

proficiency in movement

● Stronger ligaments and tendons for more durable

joints

● Minimize workout length, Maximize number of

movements

● Decrease time of learning and increases retention

of movement

1x20 Method● 15-20 exercises covered in a typical workout

● 1 single set of 20+ reps of 20 RM

● Same workout on all days

● Once adaptation stops change exercises or drop

down to a single set x 14 RM, then again to a 1x8

RM

● Once specific set of exercises are master, can move

on to a more intensive, multiple set program

ReferencesVerkhoshanky, Y. (2009). Supertraining, 6th Edition (Expanded). Rome: Ultimate Athlete Concepts, USA.

Yessis, M. (2014). The Revolutionary 1x20RM Strength Training Program. USA, www.doctoryessis.com.

https://youtu.be/jcNjklY8poQThan

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