-: Are there gonna be some neurological adaptations?
Remember, those kinda exist 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 am 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,
like if they've been doing a lot of heavier work,
and this, by perspective
a hypertrophy workout is not as heavy, it's not as intense.
Well, 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, okay.
Beginners are gonna get 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,
then jumping into heavier loads,
well 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 trained ability.
The trained ability is so good in both things
so they can get to double dip.
As you become more advanced neurologically,
well then, often times you're going to need to
go to a higher intensity than what's really gonna fit
in a hypertrophy protocol for further adaptations.
Strength and power athletes
are not gonna get any because of that very thing, right?
They might at best
coordinate movements a little bit better
because they're doing more repetitions
than 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 gonna adapt to contract more muscle
simultaneously, but within every
individual exercise there is a kind of a system
of "Where do I contract which fibers
within the range of motion?"
And 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 the squat, so to speak.
So, when you're doing 1RMs, 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 maximal loads,
but in terms of restoring a little bit of efficiency to that
system, actually coming down to a higher rep range
where you get a little bit more repetitions
can allow some of that to incur.
You can get some increased fast twitch fiber recruitment.
When we're using maximal intensity work,
we're getting that recruitment because of the resistance.
So the resistance is saying, "Hey,
fast twitch fibers need to contribute
because there's so much resistance,
we need all of the muscle fibers
to get in."
In this case, though, those guys usually kick in,
because of fatigue, maybe, depending,
if you're on the higher end, you might have some being used,
at the heavier end of hypertrophy,
but as you get to the lighter end of hypertrophy,
but 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 low,
so you have to get reach out
to more and more and more fibers.
So it's still possible to get these, it's just
is it in a threshold where it's really making
an improvement, or, like I said, at best,
are we maintaining the majority of the strength
or power qualities that this athlete
or person had before they came
into this particular training phase.
When we look at metabolic, it's gonna depend
again on the individual, and 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,
and a beginner, they're a clean slate,
you do something, they adapt all over the place,
because everything is extremely trainable,
and their threshold is so low.
But, in trained individuals, your hypertrophy training,
unless it's specifically designed
to be that oxidative stress, should be
submaximal in terms of the energy demanded,
so very little metabolic adaptations.
So very conditioned individuals aren't gonna get anything
at all, moderately conditioned individuals
might get some maintenance of their metabolic adaptations
at best, and then people that are unconditioned,
then 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 for them 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 in to that anabolic process
and run 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 oxidative system,
if you put and individual who's not well adapted in that,
it's gonna massively overtrain that system.
If you put someone that is massively very conditioned,
they've been training that system a ton,
and then 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.
So it's when you would kind of want those metabolic
and hypertrophy adaptations, but you weren't
too concerned about getting an
extreme amount of one over the other.
If you do metabolic stuff, just know
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 gonna take longer to shut that AMBK down,
that oxidative stress is going to be causing inflammation
in areas outside of the contractile tissue
that are also gonna need to be recovered,
so frequency is going to get dropped down,
the work out you will drop off in performance,
neurological, metabolic, like you just won't be able to
handle the same amount of volume,
therefore the amount of time you spend over that threshold,
and the number of fibers that are getting stimulated
is going to be less.
You can do metabolic and hypertrophy training
simultaneously, but it is not going to the best of either.
And, in the wrong person, it may only still be
one of the two, or possibly none of the two,
if the person's coming in the wrong conditions
where they're not able to adapt
to that metabolic stress anymore.