HIGH INTENSITY TRAINING PLUS

Many bodybuilders believe that workouts producing higher levels of lactate will stimulate a greater anabolic response. So going ‘beyond the last rep/reps’ (with assistance) seems to offer greater maximum strength gain potential. ‘… at least in experienced strength athletes, the forced-repetition protocol is a viable alternative to the more traditional maximum-repetition protocol and may even be a superior approach.’ This led the researchers to conclude that, This could be attributed to the fact that these athletes were better able physically and (perhaps more importantly) mentally recruiting greater amounts of muscle fibre. The researchers also discovered that testosterone concentrations were significantly higher for both the FR and MR protocols in the strength trained athletes. The researchers concluded that this could indicate a greater potential for strength increase, due to the increased anabolic muscle building and strength increasing response. However, the responses tended to be higher in the FR group, compared to the MR group. It was discovered that the concentrations of the hormones measured increased significantly after both protocols. The researchers also measured maximal voluntary isometric force and EMG activity of the leg extensor muscles (quadriceps) before and after the workouts and 24 and 48 hours later.

HIGH INTENSITY TRAINING PLUS

For the FR protocol, the initial load was higher than in MR so that the subject could lift approximately eight repetitions on their own plus four with assistance.īefore and after the lifting protocols blood samples were taken to determine testosterone, cortisol and growth hormone concentrations and blood lactate.

The MR protocol included 12 repetition maximum (12RM) squats for four sets with 2 minutes’ recovery in between sets. The 16 participants performed the ‘forced’ (FR) and ‘maximum’ (MR) repetitions training protocol – both of which are intense training systems. Eight strength trained athletes and eight physically active but inexperienced athletes participated in the study. Intensity rules?Ī team of researchers from Finland investigated hormonal and neuromuscular responses and recovery in strength athletes versus non-athletes during heavy resistance exercise(1). These workouts also need to target fast-twitch muscle fibre. This will stimulate increased muscle growth through the release of growth hormone and testosterone. To gain strength (and/or size) the weight training system employed must have a significant anabolic effect. A 70kg athlete who can squat 190kg has a higher power-to-weight and strength ratio than a 90kg athlete whose best squat is 200kg. For example, a body builder may not be as strong as an Olympic or Power lifter, despite having larger muscles.īody weight is also a crucial determining factor as the lightest athlete may actually be the most powerful/strongest in terms of their power-to-weight ratio. However, athletes with the biggest muscles are not necessarily the strongest in terms of maximum lift ability.

To a degree this is true as bigger muscles can exert more force than smaller ones. It’s often thought that to develop maximum strength you need bigger muscles. John Shepherd looks at the latest research, training theory and methods from a number of sports to determine the best ways to achieve maximum strength and power Unless you’re a bodybuilder, ultimate muscle mass is far less important that the strength and power gains it can potentially bring. The relationship between building muscle mass and optimum % of 1-rep max training is discussed, together with training to failure and optimum inter-set rest.

The role of training intensity in building muscle mass is discussed and the link between lactateproduction and generating intensity is explained.

The differing types of strength are outlined and commonly used strength training systems identified.

High intensity training