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Myofibrillar Growth & Conditioning – The Program



Note: The following program is a by-product of a strength endurance protocol for athletes I worked with strength trainer Pavel Tsatsouline. Trainees who routinely used the program complained that their clothes were no longer fitting properly: their shoulders got bigger and their waist size got smaller.

Myofibrillar vs. Myosin They correspond to strength, speed and a "functional" type of muscle growth. It's the muscle of a slender African leopard and it's what you see in top sprinters, boxers and gymnasts.

It is in sharp contrast to sarcoplasmic hypertrophy, which increases in strength with no increase in plasma, organelle and non-contractile proteins. As an example of sarcoplasmic hypertrophy, one can inject chicken breast with water.

Unlike most bodybuilding programs, the following describes a 6-week protocol that focuses on lean, striped myofibrillar hypertrophy in fat burning and builds the type of endurance needed to support 1

60-pound fatigue. Kegs up several steps (as Dr. Fred Hatfield described it).

The Myofibrillar Hypertrophy & Conditioning Program

Here's a quick overview, then we'll break After training, dig into the science behind it.

This program consists mainly of heavy kettlebell swings and double kettlebell presses. Do this 3 days a week:

A1. Kettlebell Swings

Complete 25 heavy kettlebell swings (40-48 kg for strong men, 20-24 kg for strong women).

These swings should be as strong as possible. If you lose shape or more than 10% of your performance, you have chosen the wrong weight. You have to fight to the end without looking like you're fighting to the end. Once you're done, breathe in (two minutes) and do the next set of exercises.

A2. Double Kettlebell (or Dumbbell) Press

Perform 3 sets over a 10 minute period. You want your presses to be crisp and powerful. Do not sand out repetitions. Instead, take a lighter weight or rest more.

  • 2 minutes after kettlebell swinging: 7-8 repetitions at 65% of 1RM
  • 4 minutes after kettlebell swinging: 2 -3 repetitions of pressing at 85% of 1RM [19659014] 7 minutes after the kettlebell swing: 5-6 repetitions of presses at 75% of 1RM
  • Pause for two minutes and repeat this series (A1 and A2) two to four more times each by day of the week.
  • Monday: Run the series 3 times (75 total swings and about 45 presses).
  • Wednesday: Go 5 times through the series.
  • Friday: The series is run 4 times.

  Diagram

Program Notes

  • On other days of strength training, abdominal muscles, squats, and upper body moves are performed. You do not need to do exercises for the lower body or push on the upper body as there is already a lot of volume in these movements. If you are an endurance athlete, you can also train long, slow distances, but generally you should avoid other burn-type glycolytic exercises while participating in this program.
  • Maintain this program for 6 weeks. It should be run at most every 3 months.

The science behind this program

Build Endurance

The general goal is to remove the ATP memory from our system as soon as possible. That's why we need maximum effort with every set. When we use up our ATP, our body initiates a complex mechanism that starts with building new mitochondria, which results in more endurance.

To be more specific, we trigger the AMPK with our ATP, which signals the need for more mitochondria and more endurance. (While research on long, slow endurance training has shown that AMPK inhibits mTOR, which among other things regulates cell growth, this training style is not.)

  KB's

Grow the Muscles [19659003] If the sentences are longer when pressed for 15 seconds, the acidic environment increases sharply as the glycolytic system generates more ATP. This acidic rest period can be used to induce hypertrophy because the hormone system can be maximally utilized to effect changes in body composition.

Train Like Sprinter

This protocol uses high-intensity retraining (HIRT) training. The main difference between HIRT and HIIT is that we repeat all performance at a high level, while interval training builds fatigue and results in a decrease in performance over the intervals. In our logs, we want to have 90% performance over the entire set without it decreasing over time.

In HIIT training, the rest interval is short and acid build-up reduces performance over each accumulating set. In our re-training protocol, we wait ten minutes between the kettlebell turns, which take about 20 seconds.

This type of training is similar to sprint coach Charlie Francis. He wanted every sprint to be perfect, so the ATP system had to be completely refilled before the next set. His training started with a break of 10 minutes between the first and second set, but the rest increased during the training session.

Bringing Science Together

By providing enough peace between sets, we optimize the performance for each rep. If we are strong at each repetition, we optimize our genetic ability to convert Type IIX fibers (fast twitch glycolysis). We may not all be built as lean, athletic sprinters, but we can get as close to our genetic limits as possible.

We also benefit from an acid environment by using power sets that last over 20 seconds. followed by the double kettlebell presses this leads to muscle growth. (Our first studies on this type of protocol have been quite successful to this end, but we are conducting a more formal research protocol with more control.)

  Press

Program Variations

I do not care if you get bored with this protocol , Your boredom has nothing to do with the results. However, if you are unable to make strong turns or do not have proper shoulder flexibility for presses, I can offer some variations.

For the endurance section, we need an exercise that targets maximum strength. I recommend sled runs or uphill sprints instead of sprints. These help you to find your sweet spot. However, you do not want to push the slide as fast as possible or move slowly.

Performance will optimize both speed and power. When you find your maximum strength, you get the training stimulus needed to sustain the maximum effort for 20 seconds.

Double kettlebell presses are an excellent overall upper body movement, but you can run landmine presses if you do not have the right shoulder mobility. Pull-ups are also an option. Power is also important here, so you do not want to drag out repetitions.


The 10,000 swing kettlebell training



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References

  1. Burgomaster, K.A., Heigenhauser, G.J. & Gibala, M.J. (2006). "Effect of Short-Term Sprint Interval Training on Carbohydrate Metabolism of the Human Skeletal Muscle During Exercise and Time Trial," Journal of Applied Physiology, 100 (6), 2041-2047.
  2. Burgomaster, KA, Howarth, KR, Phillips, SM, Rakobowchuk, M., MacDonald, MJ, McGee, SL and Gibala, MJ (2008). "Similar metabolic adjustments during training after a low-volume sprint interval and traditional endurance training in humans," Journal of Physiology, 586 (1), 151-160.
  3. Gibala, MJ, Little, JP, Van Essen, M., Wilkin, GP, Mayor, KA, Safdar, A., … Tarnopolsky, MA (2006). "Short Term Sprint Interval Against Traditional Endurance Training: Similar Initial Adjustments in Human Skeletal Muscle and Training Performance," The Journal of Physiology, 575 (3), 901-911.
  4. Lo, M.-C. Lu, C.I., Chen, M.-H., Chen, C.-D., Lee, H.-M., & Kao, S.-H. (2010). "Glycoxidative Stress-Induced Mitophagia Modulates Mitochondrial Fates," Annals of the New York Academy of Sciences, 1201, 1-7.
  5. . López-Lluch, G., PM Irusta, P. Navas, & de Cabo, R. (2008). "Mitochondrial Biogenesis and Healthy Aging", Experimental Gerontology, 43 (9), 813-819.
  6. Fiorenza, M., Gunnarsson, TP, Hostrup, M., Iaia, FM, Schena, Pilegaard, H. & amp; Bangsbo, J. (2018). "Metabolic Stress-Dependent Regulation of the Mitochondrial Biogenic Molecular Response to High Intensity Exercises in Human Skeletal Muscle," The Journal of Physiology, 596 (14), 2823-2840.

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