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Author Topic: Load and Volume in Muscle Building  (Read 10288 times)

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Zetz

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Load and Volume in Muscle Building
« on: July 24, 2011, 01:24:44 am »
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tychver

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Re: Load and Volume in Muscle Building
« Reply #1 on: August 09, 2011, 05:15:36 am »
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Unfortunately that study kinda sucks :(

You'd need to do a multi week study using compound exercises...
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TKXII

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Re: Load and Volume in Muscle Building
« Reply #2 on: August 10, 2011, 10:58:07 pm »
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No it's a good study, but it's odd, because who ever promoted using 90% 1RM for hypertrophy. They should have used 65%.

Also, I read the full text a while ago, and the 90% 1RM induced the same increases in protein synthesis 24 hours after the workout, but not at 48.

Since the total work performed from the 30% was so much greater, maybe the correct conclusion is that per amount of work performed, 90% 1RM is better for protein synthesis. Id I remember correctly they did take short rest periods right? That would play a huge role.

So the conclusions of the study are one and many
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"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

T0ddday

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Re: Load and Volume in Muscle Building
« Reply #3 on: August 22, 2011, 05:17:55 pm »
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The point is that none of the conclusions you can make are relevant to those of us who are interested in training. 

They compared using 30% vs 90% of 1RM one time.  If your training plan is to be "recreationally active" for eight weeks and then perform a new exercise one time at 30% or 90% and you can't decide which is a better choice then this study might be useful.  However, nobody here trains like that.   The first time you do an exercise 90% will quickly turn into 70% within a matter of weeks.  Additionally beginners don't have the neuromuscular coordination to perform an exercise with 90% of their true 1RM.  We really should not make conclusions about a study that was performed once as to how it relates to repeated progressive overload which is what most people here use. 
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