-: All right, now we're gonna get into
the principles for actually designing
a hypertrophy-style workout for your training phase.
So, when we look at hypertrophy phases,
you can think of basically two categories
of hypertrophy phasing where we're thinking
functional, which is going to be more like a
strength-based hypertrophy, so more on the
intensity side of things, which is going to use
heavier loads, more tension, more mechanical damage
based off of the actual loads that you're using
and the volume of those loads but not a lot
of oxidative stress in this particular system.
So we're getting like tissue, the micro-tearing
is going to be our main source of inflammation.
Then we'll have aesthetic hypertrophy
or sometimes often referred to as
non-functional hypertrophy.
That'll happen at the far end of the spectrum
when we're focusing mostly on the metabolic stuff.
But in reality if we look at kind of the continuum
that we're doing, you can think of the closest
intensity, this is volume or this is the
metabolic oxidative stress section of
hypertrophy.
As you can see, it's kind of like this
continuum.
It's not really black or white,
but in general terms for programming,
most people tend to refer to both either
functional or aesthetic or non-functional
hypertrophy, right?
But we'll be way more specific in terms
of the mechanism rather than just
classifying it.
But just so you guys understand the
principles of each, we're going to walk
through those.
This uses greater time under tension,
but the intensity so the amount of tension
is not as high as the more functional stuff.
More biochemical based, so more on the
oxidative stress end of the spectrum,
increased damage via oxidative stress.
That's going to be our main signaling,
or our main stimulus for hypertrophy
for focusing on this.
And the reason that this is thought of as
aesthetic or non-functional is you're getting
more sarcoplasmic hypertrophy with this
whereas if we're on the intensity side,
you're getting some neurological stuff
which is going to contribute to strength
by usable muscle.
Whereas sarcoplasmic is not usable for strength,
but it is usable for volume or endurance,
or capacity, so it's not non-functional,
it's more aesthetic in terms of the way
I would call it.
This is the general guidelines for these.
Functional, you've got 4-6 reps.
Aesthetic is 8-12.
We've got our 20-40 versus 40-70
seconds time under tension.
Again, these are general rules.
All of this stuff needs to be individualized
further down than this but I just want
you guys to see the disparity.
This will be more focused on the eccentric.
This will be a little bit less on the
eccentric, more on the concentric
if you're going for that oxidative stress,
we need to be burning more ATP,
burning more fuel.
Longer rests on the intensity side.
Lower rest on the aesthetic side, sarcoplasmic.
Here, on the functional side, because it's higher
intensity because the more of those neurological
demands, or more neurological adaptations
that you want in terms of transfer over to strength
you're going to want to make sure that
you accelerate through the concentric
so you're contractions are more high intensity
not just heavier loads but also trying to move
those loads faster on the concentric.
It doesn't mean creating more momentum
and losing tension but like a more
aggressive contractions.
Over here it's going to be more focused on control
and extending sets with partials,
limiting range of motion, things like that
to get to that more oxidative stress.
Let's look at Time Under Tension,
which is kind of what people are really
using to separate these.
So yes, rep ranges and whatnot, but it's like,
okay, we have a smaller amount of
time under tension per set on the functional
side, higher amount which is increasing
the energy demand on the aesthetic
or sarcoplasmic side.
Again, on the intensity side in the
functional side, you have this relationship
between intensity, and a certain amount
of volume and if you get too intense
you won't be able to have enough volume,
right, and then if you get into too much volume,
you won't be able to have enough intensity.
So you have to have both of those, right,
so technically hypertrophy is going to kind of
sit in the middle of our continuum
of all of our training stimulus, right,
in terms of time under tension but for
a given individual or adaptations the amount
of volume in one area may be disproportionally
higher because they're very well adapted there,
right?
So it's not just a time under tension continuum
that gets you a specific training result.
So time under tension is important for
hypertrophy but it's not just how much time.
The most important thing is that it's
time under significant tension.
So any time spent under insignificant
tension likely isn't getting you towards
a stimulus.
It's just taking away resources that
otherwise could have been contributing
to actually getting a stimulus
that's going to either decrease your
work capacity or make it take longer
for you to recover.
A mechanical stimulation requires
that we have significant enough tension
in order to one,
create the mechanical damage from a
load perspective but also create
the energy demand to get us into creating
lots of oxidative stress, right?
So it's for any sort of actual tissue
damage we need a significant amount of
tension.
It can't just be a lot of time and a short
amount of time separating the two.
When tension demands are high
throughout more of the range of motion,
less volume is needed.
If you pick better exercises,
you need fewer reps and fewer sets
of those exercises because there is more
significant tension throughout the entire rep
which basically means that rep counts
as more.
So we're going to talk about mechanics
in the coaching module to a greater degree
where we're actually looking at muscle
leverage and all the motives and stuff
like getting into resistance profiles
and things like that so you guys can kind of see
a little bit more detail in terms of how
much does a muscle have to work in a given exercise.
Overloading tension in the short position
is the least likely area to get the
mechanical damage.
The most likely area to focus on for
metabolic stuff, right?
You're not going to do a lot of damage.
So while the short position is great for
getting the nervous system primed up and
mind-muscle connection going, the short position
is the least effective for contractile-based
hypertrophy.
It's still an important thing for you
to train from a neurological perspective,
but in terms of volume of work when
you're doing a hypertrophy phase,
outside of your warm-up you're going to do
the least amount of work focusing on
getting that muscle fully shortened
and the most amount of work on using
exercises that allow you to have
a lot of tension throughout a lot
of range of motion.
I've kind of come up with a little acronym
that we'll call AMPS that we're going
to get to in a second.
But first let's look at kind of just
comparing two rep schemes for
one for functional, one for aesthetic.
If we equal out the same number of
total reps,
here we're doing a heavy 6 sets of 6.
Over here we're doing a lighter
3 sets of 12.
So 36 reps here and 36 reps there.
At a peak tension of 85% is probably
what it would be, right?
If we're doing 6 sets of 6,
you could say maybe we're doing
about 85% of our one arm if you will
so we're going to get a lot of high
threshold recruitment in there because
that 85% is probably more work than
what our slow twitch fibers can do, right?
On this, at peak tension, maybe 60%
of the work is going to be placed on those
high threshold fibers, not very much, right?
It's going to be way more slow twitch
fiber dominant, and it's going to be way more
focused on that energy system
whereas this is going to need to require
more of those fast twitch fibers
because of the load is higher,
the relative intensity is higher.
Here we're basically getting higher
threshold work and basically about 50% more
over the whole set versus what we are
getting here.
Fast twitch fibers hypertrophy to a larger
degree than slow twitch fibers, right?
Slow twitch fibers are going to accumulate
sarcoplasmic adaptations to a greater degree.
Both of them are going to adapt to you
stressing them.
If you only stress slow twitch,
well guess what?
Your slow twitch are going to have more
of all the adaptations.
If you only do fast twitch,
well you can't only do fast twitch
so really don't have fast only, slow twitch.
But if you never actually tax your fast twitch
they will be exceptionally lacking
in adaptations especially.
So there is sarcoplasmically and the
overall number of contractile tissues
and the number of those muscle
fibers you have will be small.
If we equal these, basically,
this is twice as much work
on the fast twitch,
the high threshold fibers as this,
even though they're the same number of reps.
The types of fibers that are being worked
is different as well.
Not just well this is sarcoplasmic
and this is contractile.
What fibers are going to be doing most
of the work during that workout
is different between these two types
of primers where we're using high
tension versus longer amounts of tension.