Hypertrophy training adaptations -
Abbreviations: HV, high-volume; HL, high-load; VL; MyHC, myosin heavy chain; ADU, arbitrary density units; kD, kilodalton. Figure 5F is a representative Coomassie gel. Figure 6. Six-week Integrated Myofibrillar and Non-Myofibrillar Protein Synthetic Rates.
Panel A shows D 2 O enrichment from saliva analysis for 12 participants means ± SD values. Data are presented as box and whiskers plots including median central horizontal line , 25th and 75th percentile box , minimum and maximum values vertical lines , and mean values cross for iMyoPS panel B and iNon-MyoPS panel C.
No significant differences were observed for iMyoPS between conditions. iNon-MyoPS was significantly lower in the HL condition as compared to the HV condition. Abbreviations: HV, high-volume; HL, high-load; iMyoPS, integrated myofibrillar protein synthesis; iNon-MyoPS, integrated non-myofibrillar protein synthesis.
Chief findings from the current study include: i VL hypertrophy with HV training, but not HL training, from PRE to POST, ii greater increases in leg extensor strength with HL training, and iii iNon-MyoPS being greater in the HV versus HL condition.
Notably, these results are for previously trained male participants, thus these findings may not hold true in other populations. The relevance of these as well as other findings are discussed below. A significant limitation is a lack of histology data detailing type I and II fiber type adaptations, and this is discussed later.
There is prior literature that has interrogated differences between HV and HL training paradigms. Holm and colleagues Holm et al. Furthermore, a systematic review and meta-analysis conducted by Schoenfeld and colleagues concluded that similar skeletal muscle growth can be realized across a variety of loading ranges Schoenfeld et al.
As mentioned above, HL training increased leg extensor 1RM values more so relative to HV training. Several studies have examined changes in strength between different loading paradigms. Campos and colleagues reported high-load resistance training RM over an 8-week period yielded greater leg extension strength increases compared to high-volume resistance training RM; Campos et al.
Additionally, Jenkins et al. Results from both studies suggest that higher-load training elicited greater strength increases due to neural factors. Jessee et al. However, given that leg extensor 1RM values increased more so with HL versus HV training and as implicated in prior research Spitz et al.
A novel aspect of the current study was to compare how HL versus HV training affected molecular markers from muscle biopsies. This interrogation was prompted by select literature suggesting that a disproportionate increase in non-contractile proteins in myofibers may occur following high-volume resistance training.
However, as reviewed by Jorgenson and colleagues, several studies have shown that mechanical-load induced skeletal muscle hypertrophy is largely attributed to proportional increases in the contractile and non-contractile elements of the myofiber Jorgenson et al.
In the current study, no significant changes in the relative protein abundances of actin and MyHC were observed in either condition. Prior to discussing the implications of these data, it is important to understand the logistics of the contractile protein assay used herein, and readers are referred to a methods paper as well as a recent review on the topic from our laboratory for further details Roberts et al.
In the presence of muscle hypertrophy e. Although our data largely imply conventional hypertrophy occurred with HV training, a handful of studies exist showing that a disproportionate increase in non-contractile proteins and cellular spacing may occur following months to years of resistance training Penman, ; MacDougall et al.
We previously posited that this was reflective of sarcoplasmic hypertrophy. Our laboratory subsequently reported that small but significant decrements occurred in actin protein abundance in previously trained college-aged males that partook in a week low-volume, high-load training paradigm Vann et al.
When considering the findings from both studies, we hypothesized that HV training in those with prior training experience might facilitate sarcoplasmic hypertrophy, whereas HL training may facilitate proportional accretion of contractile and non-myofibrillar proteins with whole-muscle hypertrophy i.
Although our current data disagree with prior findings from Haun et al. In particular, Haun et al. Thus, although the HV leg was exposed to more training volume compared to the HL leg herein, the HV leg did not experience nearly the amount of volume as both legs incurred in the study by Haun et al.
We speculate that similar molecular adaptations between legs may have been due a relatively small difference in total training volume between legs throughout the duration of the study.
Despite the null findings discussed above, it is intriguing that HV training increased iNon-MyoPS rates versus HL training. This partially supports the notion that HV training may affect the non-myofibril protein pool more so than HL training.
It is difficult to determine mechanisms associated with these observations given that time course biopsies were not procured to examine molecular signaling pathway differences between legs acutely following a single HV versus HL bout. We and others have shown that mTORC1 signaling markers, as well as the expression of mRNAs associated with skeletal muscle hypertrophy, are largely similar acutely following a HV versus LV training bout Burd et al.
While speculative, it may be possible that HV training herein stimulated MAPK signaling following each exercise bout more so than HL training, and this led to greater increases in iNon-MyoPS rates in the former condition.
This hypothesis is supported by limited in vitro work demonstrating MAPK inhibition reduces protein synthesis rates Servant et al. HV training may also increase intracellular calcium levels in a transient fashion more so than HL training, and heightened intracellular calcium levels have been shown to increase MAPK signaling White and Sacks, These indirect lines of evidence lead to a hypothetical model where HV training, through elevated intracellular calcium concentrations and MAPK signaling, lead to greater increases in sarcoplasmic protein synthesis i.
However, it has not been determined if elevated MAPK signaling in skeletal muscle leads to preferential increase in sarcoplasmic, versus myofibrillar, protein synthesis rates. Thus, this potential mechanism requires further investigation.
As with many studies examining the effects of training interventions, the present study is limited due to a small sample size.
The procurement of skeletal muscle tissue via percutaneous muscle biopsy inherently has a finite tissue yield. We lacked an adequate amount of tissue to perform histology as we have done in the past with HV and HL training paradigms. Moreover, we recently developed a method to discriminate cell area occupied by myofibrils in type I and II fibers Ruple et al.
Data related to leg fluid shifts e. Again, this remains an unresolved limitation. While protein synthesis rates were measured herein, it is notable that muscle protein breakdown rates were not assessed. The former are commonly measured, whereas the latter are rarely measured given the technical challenges that are often cited [reviewed in Tipton et al.
We speculate that protein breakdown rates are likely volume-dependent, and over longer time courses i. However, no data exist supporting this contention, and this needs to be formally assessed. In spite of collecting training volume throughout the course of the study, we lack time under tension data and this would have been insightful to include in the current dataset.
In spite of this limitation, Jenkins et al. Thus, while we lack these data, we suspect that our participants experienced time under tension stimuli between legs. A final limitation of the current study is the length of training as well as our programming.
In this regard, we posit that the training status of the cohort in the current study may have precluded our ability to detect any meaningful training adaptations over the 6-week training period.
With regard to programming, we contend that a strength includes the real-world applicability; namely, HV and HL load progressions would likely follow similar patterns in recreational gym-goers. However, limitations to our approach include a priori programming being a bit arbitrary as well as weekly volume loads being more accelerated in the HV versus HL condition.
In conclusion, HV training elicited VL hypertrophy, whereas HL training resulted in a greater increase in leg extension strength. The current data challenge our prior muscle-molecular findings given that no alterations were observed in myosin heavy chain and actin protein abundances following either training protocol.
However, the current iNon-MyoPS findings suggest some muscle-molecular differences exist between HV and HL training and warrant further research. The raw data supporting the conclusions of this article will be made available by the authors, without undue reservation. The studies involving human participants were reviewed and approved by Auburn University Institutional Review Board.
CV, SP, and MR devised the project aims and outcomes, and DB, JMcD, and KY provided critical insight. MR, SP, KS, and PA devoted significant resources to project outcomes.
CV, CS, SO, MS, CH, MR, NM, BR, JMcl, and JMcK were involved with multiple aspects of data collection and analyses.
AB, RB, and KY developed methods for MRI analyses. CV, SP, and MR primarily drafted the manuscript, and all authors edited the final manuscript for submission. Funding for assays and participant compensation was provided through discretionary laboratory funds from MR.
Funding for MRI imaging was provided through discretionary laboratory funds from KY. Funding for deuterium oxide was provided through discretionary lab funds from SP. The data that support the findings of this study are available from the corresponding author upon reasonable request.
CH was CEO of Fitomics, LLC while being involved with this study. However, Fitomics, LLC did not financially contribute toward study expenditures or any other aspect related to the study. The remaining authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.
All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers.
Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher. The authors would like to thank the participants for their dedication to execute this study. We would also like to thank Carlton Fox, Brian Ferguson, Johnathon Moore, Samantha Slaughter, Andy Cao, Max Coleman, Max Michel, Megan Edwards, and Sullivan Clement for their assistance in collecting data and other endeavors related to data analysis.
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What is Hypertrophy? Speaking of stretching, you can learn more about its relationship with hypertrophy below. Vertical vs Horizontal Loading: There are several different ways to execute your hypertrophy training. Progressive Overloading: Remember, your body is always in a state of adaptation.
Nutrition Tip to Maximize Hypertrophy for Muscular Development: The ideal time for a pre-workout meal is usually minutes prior to lifting. Sample Hypertrophy Workout Plan When crafting a strength hypertrophy plan for muscular development it is important to understand common programming and periodization strategies.
Exercise Sets Reps Tempo Rest Notes. Floor Prone Cobras 1 20 Controlled Seconds Crunches, sit-ups, etc. CLIENT'S CHOICE. Weak Points or CES Abs: Decline Sit-ups, Hanging Knee Raises, Planks, Oblique Twists, etc 5 Minutes. Repeat from warm-ups 1 Post-Workout Cardio 1 5 Minutes Andy Modality.
The Author. Andre Adams Andre Adams is a professional athlete with the International Federation of Bodybuilding IFBB pro league, having competed in the Mr. Related Posts. Hypertrophy Introducing NASM's All-New "Peak Physique Podcast".
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The adaptational aeaptations and health implications Htpertrophy resistance exercise traininh very dynamic Sugar cravings and mindful grocery shopping variable to each Hyperfrophy. For long-lasting change, Hypertrophg needs to be a systematic Leafy greens for sports performance of a sufficient stimulus, followed by an adaptation of the individual, Hypertfophy Leafy greens for sports performance the introduction of a fraining, progressively greater stimulus. Whether training for sports performance or health enhancement, much of the success of the program will be attributable to the effectiveness of the exercise prescription in manipulating the progression of the resistance stimulus, the variation in the program design and the individualization of the program Kraemer, Most recently, the positive health benefits of physical activity have gained high recognition attributable to the Surgeon General's report on health and physical activity. The purpose of this article is to highlight many of the physiological adaptations and health benefits that occur with resistance training programs.
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