-: Let's continue on with tension
here in our adaptations.
Our mechanical and contractile adaptations that we get,
we get increased actin and myosin chains,
the actual contractile filaments
that are going to do the mechanical work of the muscle.
That's going to give us increased muscle size long term.
The sarcoplasmic stuff's gonna
give us increased muscle size short term.
This is long term increases in muscle mass.
An increase in metabolic activity.
The increases are potential for future strength gains
because the more muscle fibers we get,
if we learn how to neurologically contract more of those,
then our strength is gonna go up exponentially.
It increases our potential for metabolic stimulus
because I have basically a bigger engine
for that muscle tissue, so now I can make AMP easier
because I can burn through ATP faster.
I can make more lactic acid.
All of those things because I'm actually able
to tax the energy system with more contractile tissue.
When I look at hypertrophy training,
the recovery benefits are probably the most important
because when we look at these adaptations
you can see how these things could stack up over time
and that's what happens and that's
why people get addicted to the sarcoplasmic stuff
because they can get a lot of weight
and a lot of size really fast, but it's not long term.
If you actually want to put on contractile tissue,
it is kind of a slow, steady process.
You're not going to gain ten pounds of contractile
protein-based tissue in six weeks or whatever.
It takes time to put on that kind of muscle.
If you can gain ten pounds of legit muscle,
not just extra sugar and water,
over six months that's pretty good.
That's why you look at guys and they're using
all sorts of drugs and they're living
a bodybuilding lifestyle
and they put on five pounds, if that,
one year to the next in terms of stage weight.
Why? Well, they might look like
they've grown a ton during the off season,
but it's all sarcoplasmic because
they're using performance-based substances
and only getting metabolic stuff
because their programs aren't designed well,
their training's not executed well
and so they're just relying on that metabolic stress
and the drugs to keep that sarcoplasmic level up
but as soon as they die it down, guess what?
That sarcoplasmic stuff goes away
and they're fighting to keep that look
by getting as much of it back as possible
after they die it down.
Ultimately it's not long term,
it's not permanent muscle growth.
Back to our recovery adaptations.
If we get increased myonuclei
that increase is the rate at which
we can do protein synthesis because we have
more instructions for the ribosomes to read.
More blueprints means we can have more workers.
The other thing we get is ribosomal biogenesis
so we get those ribosomes duplicating
and then we have more workers,
so more instructions and more workers
means protein synthesis can be done at a faster rate.
So we can basically learn to be able to
respond to mechanical damage,
respond to inflammation and oxidative stress
at a greater rate
but remember that we need the nuclei
and the ribosome not for just repairing contractile tissue
but for all the proteins that our cells make.
That means if I do a hypertrophy phase
and I do it from my nuclei or I do it
and I get some increased ribosome,
if I do a metabolic phase, guess what?
I can make more glute for transporters,
I can make more AMPKs.
I can make more of any type of enzyme
that I need metabolically.
Okay, guess what? If I go do a neurological phase
and now I'm trying to be able to contract more tissue
but I also need to be able to transport
neurotransmitters and stuff. Guess what?
Those things transport through vesicles
which are made by proteins and enzymes and stuff.
So everything that our cell has to build
these are going to be the backbone for that.
So I'm going to be able to respond to those things better,
not just hypertrophy training.
So it allows us to recover from anything faster
not just more damage.
It increases the trainability of all phases.
Metabolic training, if we improve mitochondria,
that improves our recovery in all phases.
Hypertrophy training, if we do it for
mononuclei and ribosomes that improves our recovery
from all phases at a muscular level.
At a CNS level, these things will really help us
recover well except the fact that
the better I am at this, the faster I can get rid
of the inflammation if my diet and my training
are appropriate for me.
Will we get some neurological adaptations
if we do a hypertrophy phase?
Absolutely, but it's going to be
very dependent on the intensity,
so I do that little continuum here
if you're on the left side we're going to get
more intensity based ability to contract more muscle
ability to recruit more fibers, those type of things
proportionate to the person.
If you're on the far left, maybe you'll get
some more metabolic adaptation
but if you're a beginner and you're just
starting this stuff off, you're going to get
huge amounts of neurological adaptations
because if you're a beginner, at a certain point
a hypertrophy workout may also
be your most intense neurological workout,
because you don't have a lot of
neurological efficiency.
That means that it could also be
your metabolic workout so depending on
what a person's settings are coming in,
hypertrophy training could be a metabolic
or neurological stress for them.
The adaptations are going to be where you put them
in terms of the program versus what their body
is already adapted to and been exposed to.
Strength and power athletes, because they're trained
at such a neurologically efficient level,
hypertrophy training is going to be a break
for their nervous system in terms of intensity.
This might be like a coordination phase for them,
going to hypertrophy allows them
to fine tune their movements.
It's not going to make them more explosive or stronger
it's actually going to focus on
working on the mechanics and stuff,
making them a little bit more efficient at movement,
not more efficient at producing force.
Some of that stuff can happen.
You've all seen increased fast twitch fiber recruitment
in a strength athlete but in a beginner
or an intermediate if you're doing intensity,
yeah, you can see that.
Will you see increased motor recruitment?
Again, only if it's at the threshold for you neurologically
Which is what we're goin to get into in the next unit
so it's the relationship between where this program sits
and where your neurological efficiency happens to be
both from a coordination perspective
and from an intensity perspective.
In terms of metabolic, very similar thing.
It's going to depend on the relationship
to the metabolic condition of the individual.
If you pick a more metabolically demanding
hypertrophy program it's a little bit more
in terms of longer sets or more volume
or all the way into the oxidative system.
That may also tax that person's
metabolic system significantly.
You might hit the threshold for those adaptations as well.
Very conditioned individuals are not going to get that
and that's actually one of the benefits
of being very conditioned, is it makes it
so that when you go to hypertrophy
you're not getting the metabolic stress
because you're so metabolically conditioned,
that you handle that lactate and you handle
that oxidative stress really easily
so it's not going to interfere
with your ability to run protein synthesis
and replenish your energy systems,
replenish your ATP and your glycogen levels.
You're going to be very efficient at that,
your mitochondria are going to be able to
feel that recovery process and get
everything going really really fast.
So being conditioned is extremely valuable
for being able to do lots of hypertrophy
or getting fast results in hypertrophy phase.
Individuals who are not well conditioned,
they will get a lot of metabolic adaptations
from a hypertrophy program.
But, those metabolic adaptations will come at a cost.
Remember that oxidative stress or that depletion in energy,
that low ATP level, that high NBK level,
is going to delay protein synthesis
and possibly even decrease the amount
at which protein synthesis can occur.
Because it's actually going to start competing
with your ability to adapt to the hypertrophy response.
Doing a hypertrophy program,
we would say is a hypertrophy program on paper,
may be some person's neurological workout
and it may be some person's metabolic workout,
because all these programs are based off of two.
What is metabolic stress for yourselves
and what is a neurological stress for your nervous system?
Just like the same thing for the amount
of volume that you're going to need
to get enough mechanical damage
or to activate enough mTOR to get a significant
amount of hypertrophy adaptations.