Goals: To focus on the ability of the nervous and muscular system to adapt to exercise. We will discuss how these systems change and progress toward the ultimate goal of changing body composition.
Neurological factors:
o neural adaptation affect activation levels and patterns of nerve input to the muscle.
o Strength gains related to learning, coordination, and recruitment
o Fiber type conversion
o Agonist/Anatagonist relationship
Hypertrophy: changes in strength can be caused by mechanisms that increase muscle size
Factors affecting hypertrophic response:
o age
o individual's functional capacity
o nutritional status
o behavioral factors
o hormonal stimuli
o mechanical stimuli
o metabolic factors
o optimal adaptation appears to be related to use of specific resistance training programs to meet individual training objectives.
Also related to hypertrophy:
o Eccentric Contraction
o Muscle Damage: why and how
o Muscular Failure
o Psychological Failure
SAID Principle: Specific Adaptations to Imposed Demands
Novice: less than 3 months:
1. Experiences difficulty stabilizing movements.
2. Tends to perform new movements too quickly
3. Requires only one exercise per body part to learn the movement
4. Can only feel/control the contraction through limited ranges (if at all)
5. Is not physiologically capable of fatiguing muscle (only loses neural control)
6. Makes quick strength gains due to rapidly increasing neuromuscular control.
7. Cannot differentiate fatigue from failure: good or bad pain?
8. Has difficulty focusing on a task
Intermediate: 3-12 months:
1. Loses stability on the last repetition only-fatigue resistant
2. Able to increase the number of sets and/or exercises per muscle
3. Learns new muscle movements while remaining stable from previous exercise, able to incorporate compound movements while focusing on one muscle
4. Capable of increasing intensity
5. Capable of perceiving proper muscle contraction through a full ROM with adequate resistance
Advanced: more than 1 year
1. Capable of performing last rep and remain stable
2. Capable of focusing on the muscle and the weight moved rather than form due to neural patterning or the habit of maintaining form
3. Able to incorporate compound movements and all other aspects of intensity manipulation
4. Workout routine is the most physically, mentally, and emotionally demanding
Number of Sets: for a goal of muscle hypertrophy at intermediate or advanced levels the number of recommended sets varies depending on proper execution of four factors.
1. Ability to mentally focus on the target muscle
2. Ability to execute the proper biomechanics of the movement
3. Ability to control the exercise through both concentric and eccentric movement
4. Ability to produce and maintain high tension to the point of muscular fatigue with the eventual goal of muscular failure
Sets:
- 6-12 sets for large body parts
- 6-10 sets for small body parts
- 4-6 sets for miscellaneous body part
Number of Reps: It has been suggested that the hypertrophic response depends on the intensity if the exercise as well as the length of time the muscle is under tension (time under tension)
Reps:
- Novice= 15 reps per set
- Intermediate/Advanced = 6-12 reps per set
Rest:
- Novice =rest time is 1-3 minutes between sets
- Intermediate/Advanced = 30 seconds to 2 minutes
Since unaccustomed stimulus helps to sustain an adaptation period, the amount of rest time should be varied from set, workout to workout or both.
Other factors:
- Speed
- Rest between body parts
- Lifestyle
J.J. Flizanes, CPT, is the Director of Invisible Fitness
Credentials and accolades follow the name of JJ Flizanes wherever it appears and for good reason. JJ is the creator of world-class fitness programs and routines, such as the Foundations Program for the New York Sports Club and Invisible Fitness. What sets JJ apart from her Celebrity Fitness counterparts lies in her anatomically centered routines, which protect overworked and aging joints from catastrophic failure. Named by Elite Traveler Magazine as their 2007 Global Black Book pick of Best Personal Trainer in Los Angeles, JJ has been lauded by Shape Magazine as one of the top 6 fitness trainers in 2003.
JJ has been featured in many magazines including Muscle and Fitness HERS, Elegant Bride, Fitness Magazine, E Pregnancy Magazine to name a few. Her television appearances include KTLA, CBS and NBC. She will be appeared every week last summer on YOURLA on NBC in Los Angeles and has been heard on The Aware Show with Lisa Garr in local radio. She is also the fitness expert for the Nourishing Wellness Medical Centre as well as the wellness expert for FKC International.
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