The role Science can play in Physique Enhancement

Posted: April 15, 2014 in fitness, Muscle Building
Tags: , , , ,


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By the time most people get to the point that their physique stands out in the crowd, they have usually tried just about every method of training out there and spent years doing a variety of programs (this is especially true when it is done naturally).

This is why seeking out the biggest guy in the gym is not necessarily the best way to find out how to get the most out of your training, and where scientific studies can come in handy.

I’ll direct you to an especially good scientific paper called The mechanisms of hypertrophy by Brad Schoenfeld.

In practical terms this paper suggests the following things are responsible for muscle hypertrophy:

Muscle damage – accomplished by training within 6-12 rep range (as heavier loads tend to recruit the CNS and lower loads tend to be too light to elicit a growth response. This rep range also tends to recruit the largest range of muscle fibers.

Metabolic stress – accomplished by gradually increasing volume (sets x reps x load) for a few weeks until the point where you are close to overstrained then back of to de-load and hyper-compensate.

Hormonal response – accomplished by intense training and dietary protocols (ie. avoid carbs pre workout as they blunt GH but take then post workout with protein for insulin spike).

Practical application: this is just one example of many excellent papers out there, bur here is how I would put the information in it to use:
For 3-weeks do a split routine of your choice focusing on a combination of compound and isolation movements in the 6-12 rep range. Avoid carbohydrates 3 hours prior to training and take high glycemic carbs with fast digesting protein immediately post workout. Each week increase the volume one or more of the following ways: heavier weights, less rest between sets, add sets. On the fourth week lower the volume to about what it was on week 1.

Related:
Stimulating Muscle Growth in Multiple Ways

How to get the most out of your training and diet
wolverine


Super Hero Physique
superhero_physique by Shawn Buffington

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