-: We're gonna finish out this section going into
the concluding benefits of these adaptations
running their course, like the ultimate,
why do I want this to happen anyway.
We will look at these Mechanical/Contractile
based Adaptations where we're getting
new contractile protein.
That protein synthesis is occurring making our muscles
larger but more importantly more mechanically sound
to be able to handle more resistance to be able to
create more tension in the future, provided my
recovery exceeded the damage.
This is gonna increase muscle mass longterm,
so it is actually very hard to lose contractile protein.
You pretty much have to be in a starvation state.
Most people when they deplete, or they go on a diet,
they shrivel up a little bit,
but what they're losing is glycogen.
They're burning through the carbohydrate stores,
therefore losing a lot of water.
The majority of their contractile protein remains,
which is why once they start eating again,
and doing some intense training, that muscle mass
and strength tends to come back really fast.
You can call that muscle memory, or whatever you want
for that matter, but the reality is,
if we gain contractile protein, it's relatively permanent
gains and muscle mass.
They don't come as fast as the sarcoplasmic stuff,
but they're relatively permanent and they're functional.
They contribute to being able to move low, to contract.
It increases our potential for strength gains,
so the more contractile tissue for our nervous system
can learn to take advantage of that,
we can move more load in a single rep,
and it also is that safety mechanism,
remember that insurance aspect of gaining muscle is
if I have more fibers, then I can share the load more
and as I fatigue, I can let more fibers rest,
resulting in overall less mechanical damage.
If I want to keep continuing to get mechanical damage,
then my workouts have to become a little bit more strenuous,
that threshold goes a little bit higher,
but that is one reason, it's like hey,
it makes me more resilient which is especially
beneficial for athletics.
The more muscle mass they have the more resistant
they're going to be to injury and trauma,
especially soft tissue.
It increases our potential for metabolic stimulus.
Which this one is extremely important.
The first and last one here are very important for physique,
for people looking to have muscle mass for
an aesthetic purpose, or to be able to use muscle mass
to facilitate fat loss.
Being able to have more muscle tissue means that I can
burn through more ATP, which means it's easier for me
to activate AMPK, which means it's easier for me
to shift the metabolism of my muscles cells,
easier to stimulate my mitochondria,
easier for me to burn through fatty acids and glucose,
all of the things that I would want to accomplish
by doing metabolic work, I can accomplish those things
to a greater degree and faster by having more muscle tissue,
because I simply have more.
Well the flame is hotter, you're burning through
more fuel simultaneously.
In terms of recovery, and this is huge,
in everyone of these phases we're going to touch on
how does this effect recovery, because ultimately
our goal always if we're trying to maximize the trainability
of any training system, is what can I do
to enhance recovery, so when you get into periodization,
knowing this stuff is very important.
If we have more Nuclei, because we got those from
those Satellite Cells.
Remember that increases our potential to
do protein synthesis.
If I have more blueprints, those Nuclei house my DNA,
that's the blueprints for everything in the cell.
So if I need to make new fatty acids,
I need to make new enzymes,
I need to make more ribosomes,
or I need to just run protein synthesis to repair
some muscle damage.
If I have more Nuclei, that is going to increase
my ability to recover from all stresses.
Both metabolic approach, the neurological, inflammatory,
infections, you name it, any insult to the cell
where protein is being damaged, and new stuff
needs to be built, having more Nuclei is beneficial.
That's extremely valuable not just from a hypertrophy
standpoint, but from a life standpoint.
The other thing there is with that we usually get
Ribosomal Biogenesis, so we build more of those ribosomes.
The more ribosomes I have, the more DNA I can read,
the faster I can convert those instructions
over into protein synthesis.
Almost all things in the cell in some way, shape, or form,
consist of some protein elements,
basically all the functional things.
Enzymes, the things that kind of make our metabolism
run at like 10X, compared to what it would with no enzymes.
We need those things to be able to facilitate
greater energy production, detoxification,
all sorts of things that have specialty purposes
in our cells.
Those are all made of proteins, so the ribosomes I have,
the more of those I can make.
That's recovery from all stresses.
So if I'm doing hypertrophy workout, obviously yes
I'm damaging a lot of protein, protein synthesis is
very important, but from doing a metabolic workout,
I need to be able to train at a high frequency.
I'm trying to stimulate that over and over again.
If the small amount of damage that I caused my tissue
makes me sore, takes me a little bit longer to recover from,
is there a little bit too long, so inflammation
doesn't go away, having a faster recovery from that
allows me to train at that higher frequency.
If you are very poor at recovering in between
metabolic workouts because you're still sore.
The question is, what am I doing?
Is the metabolic workout too oxidated for me,
and too inflammatory?
Or do I actually need to spend some time increasing
my ability to recover from the mechanical trauma
that happens during training.
So, a lot of people when they start training,
one of the reasons if they're so sore,
is they're ability to, they have not upregulated their
ability to do protein synthesis, they're muscles
are not used to being broken down,
therefore they've allowed this stuff to go to
a very very low level despite having a lot of Nuclei.
If we look at these in context, as I gain Nuclei,
I'm increasing my own nuclear demand,
and today I stop training.
My muscle cells do not lose those Nuclei, they stay around.
But what will happen, is these ribosomal levels
will start to plummet.
Having a bunch of blueprints doesn't really effect you,
okay I gotta stack of papers, no big deal.
Having a bunch of employees that aren't doing anything,
that sit around and want to get paid anyway,
that's an issue, you gotta get rid of them.
So, the ribosomes will drop if we stop training,
we stop needing them.
So when people jump in, regardless of what
they have up here, they may not have a sufficient
enough here, and that's gonna be one of the reasons that
like when you first start working out, oh I'm so sore.
But if you have good amount of nuclear domain,
what will happen is you'll have the potential to
upregulate and make more ribosomes really really fast,
because you'll have all of the blueprint instructions
to do that.
The other thing with this, is you get more ribosomes,
your ability to overtrain,
or your room for error increases.
If you tend, if you went a little bit beyond the threshold
that you needed, but you're very good at doing
protein synthesis because you got a lot of Nuclei,
and you get a lot of ribosomes, then you're gonna be okay,
you're still gonna recover relatively fast, it's not going
to push you into that overtraining state provided you
have all the nutrition you need to actually do
the protein synthesis because you have enough workers.
In that case, having a few extra guys staying around
that all of a sudden can jump into help is a good idea.
It gives you kind of a buffer, it gives you
some wiggle room in terms of how exact your programming
needs to be from a stimulus perspective.
The last one on here, it increases your trainability
for all phases of training.
That's kind of referring back to two points ago, which is,
if I can create or recover from any sort
of mechanical damage, because there's gonna be
mechanical damage in neurological phase,
there's gonna be mechanical damage
in metabolic phases of training.
There's just by design should be more in hypertrophy,
if we're going it right, but having excessive
recovery for that allows me to train at a greater degree,
and those other respective stimulus' without inflammation
getting in the way, or without losing my ability
to train frequently.
Having this system in order allows me to hit the
thresholds and other stimulus' that I want, and be able
to perform them at a relatively high frequency,
because or at least if it doesn't make protein synthesis,
the limiting factor for how frequent I can do
those other training systems.
Are there gonna be some neurological adaptations?
Remember this kind of exists on a continuum.
There's some heavier hypertrophy training,
and there's some more metabolic,
and there's stuff in between.
If I do heavier work, I'm going to have
some neurological adaptations.
What they are, how much is going to be based
on the individual.
The more advanced that individual is, if they've been
doing a lot heavier work, and this by perspective,
hypertrophy workout is not as heavy, it's not as intense,
there's gonna be very little, maybe at best, we're having
a maintenance level adaptation, in terms of
the motor patterns staying efficient for
those particular movements.
Beginners are gonna get a huge neurological benefits,
because this is intensity work for them,
because they're going from not training much, or
maybe not training heavy, or doing just cardio or crossfit
or something that's lower intensity than jumping
into heavier loads, now we have these people
where it's like, alright this is hypertrophy,
and neurological training simultaneously,
because the intensity is high relative
to their trainability.
Their trainability is so good in both things,
that they can double dip.
As you become more advanced neurologically,
then oftentimes you're going to need to go to a
higher intensity than what's really going to fit in
hypertrophy protocol for further adaptations.
Strength and Power athletes are not going to get any
because of that very thing.
They might at best coordinate movements a little bit better
because they're doing more repetitions then they would
in their three rep and under strength based protocols.
They might get increased motor module recruitment.
When we look at this, the big thing to understand here
is that the more intense, the more your body is going to
adapt to contract more muscle simultaneously.
Within every individual exercise, there is a system of
where do I contract which fibers within the range of motion.
When I do multiple reps, I kind of learn how to use
the best part of my quad at the bottom, versus the best
part of my quad at the top of a squat so to speak.
When you're doing one RM's we don't get as much of
that coordinate or modulation of motor unit recruitment,
we just learn more, just use more, which is advantageous
when we're trying to do maximum loads,
but in terms of restoring a little bit of efficiency
that system, actually coming down to a higher rep range,
where you get a little bit more repetition is going to allow
some of that to occur.
You can get some increased fast twitch fiber recruitment,
and when we're using maximal intensity work,
we're getting that recruitment because of the resistance.
The resistance is saying, fast twitch fibers
need to contribute, because there is so much resistance
we need all of the muscle fibers to get it.
In this case, those guys usually kick in because of fatigue.
Well, maybe, it depends if you're on the higher end
you might have some being used at the heavier
end of hypertrophy, but as you get into the lighter
end of hypertrophy, because most of the time for at least
some of these sets we're carrying them to failure,
those fast twitch fibers may get involved because
more of the slow twitch fibers are exhausted,
you need help moving that load, so you have to reach out
to more and more and more fibers.
So it's still possible to get these,
it's just is it a threshold where it's
really making improvement?
Or like I said, at best are we maintaining the majority
of the strength or power qualities that this athlete or
this person had before they came into this particular
training phase.
When I look at metabolic, it's gonna depend
on the individual, so N of one, correct?
If that person is metabolically conditioned in excess
of what we're doing in a hypertrophy program,
which they should be, if you're periodizing appropriately,
they should be, unless they're a beginner.
A beginner, they're a clean slate, you do something,
they adapt all over the place, because everything.
Everything is extremely trainable and the threshold
is so low, but in trained individuals,
at their hypertrophy training, unless it's specifically
designed to be that oxidated stress, should be
submaximal in terms of the energy demand,
and net very little metabolic adaptation.
Very conditioned individuals aren't going to get anything,
and all moderately conditioned individuals might get
some maintenance of their metabolic adaptations at best.
People that are unconditioned, well yeah, this may be a
metabolic and hypertrophy stimulus simultaneously for them,
but then you have to think of yourself,
if it's that metabolically stressful, was it the
right hypertrophy method to begin with, and if it's
metabolically stressful, even though it
should be hypertrophy, is it actually hypertrophy?
Because now, those metabolic things are interfering with
my ability to jump into that anabolic process and
learn all of those things.
I'm gonna be spending more time and resources dealing
with the metabolic stress of the training system.
If we look at that oxidated system.
If you put an individual who is not well adapted in that,
it's going to massively overtrain that system.
If you put somebody that's massively very conditioned,
like they've been training that system a ton,
and you choose that for their hypertrophy method,
then they're not gonna adapt to it any longer.
Either way, the only time that you would do that,
is if you had someone that was moderately conditioned,
and you were kind of trying to double dip,
because it's just not that efficient otherwise.
It's when you would kind of want those metabolic and
hypertrophy adaptation, but you weren't too concerned
about getting an extreme amount of one over the other.
If you do metabolic stuff, just note that it will take away
from pure hypertrophy adaptations, because it's going
to delay the time that we're getting into that
protein synthesis window, it's going to take longer to
shut that AMPK down, that oxidated stress is going to be
causing inflammation in areas outside of
the contractile tissue, that are also going to need to
be recovered, so frequency is going to be dropped down.
The workout you will drop off in performance, neurological,
metabolic, you just won't be able to handle the
same amount of volume, therefore the amount of time
you're spent over that threshold, and the number of
fibers that are getting stimulated is going to be less.
You can do metabolic and hypertrophy simultaneously,
but it's not going to be the best of either.
In the wrong person, it may only still be one of the two,
or possibly none of the two if the person is coming
into the wrong conditions if they're not able to adapt
to that metabolic stress anymore.