| p>There are three different types of muscle tissue in | | | | the alarm stage (intense training), the resistance |
| the human body: cardiac muscle, which is only in the | | | | stage (adaption) and the exhaustion stage (over |
| heart; smooth muscle, which is found in organs | | | | training). If one is not careful in their training regimen |
| & blood vessels; and of course skeletal muscle, | | | | they will over train according to this law. To avoid |
| which is found all over the body and is responsible for | | | | over training you must use periods of high intensity |
| movement. All three of these muscle types have | | | | training, followed by periods of low intensity training |
| distinctly different anatomical structure and function in | | | | and/or rest. |
| the body. | | | | So, no matter what method of training you utilize, |
| We know that muscles get bigger and stronger | | | | the 7 Laws should be adhered to as closely as |
| when put under stress, which is called adaption. | | | | possible to facilitate maximum gains and to avoid a |
| Which simply means that the muscle is preparing | | | | state of over training. |
| itself in case it's put under the same type of stress | | | | The two most common questions are how much |
| again. An analogy is calluses on your hand, if you rub | | | | weight and how many reps? Unfortunately there is |
| your hand on a course surface causing enough | | | | no magic number; it will vary from individual to |
| friction eventually the skin adapts by building up | | | | individual. An "ectomorph" who is predominantly red |
| calluses, thus protecting it self from future | | | | fiber will respond better to higher repetition training, |
| happenings. Muscle reacts much the same way, if | | | | whereas a "mesomorph" who is predominantly white |
| you train them or put them under enough stress | | | | fiber will respond better to lower repetitions and |
| they will adapt to this stress by growing bigger and | | | | heavier weights. However, no one is any single |
| stronger. So the next time you train them they will | | | | somatotype, most of us are a combination of all |
| be capable of handling this new level of stress. Now | | | | three, so there is no canned program that will yield |
| obviously that is a very basic explanation, but hang | | | | the best results. For overall size gains, the goal of a |
| on to your dumbbells we'll get more in depth! | | | | bodybuilder, using a multitude of rep ranges, |
| Inside a muscle there are groups of motor units | | | | poundage's and varying intensity will be most |
| separated by membranes. Each motor unit consists | | | | beneficial as well as staying in your 55-85 percent |
| of a single neuron and all of the muscle fibers it | | | | maximum range. If your max on bench press were |
| stimulates. In muscles such as the hand where fine | | | | 200lbs, using varying weights of 110lbs up to 170lbs |
| motor control is necessary the ratio of nerves to | | | | would be your "training zone". That does not mean |
| fibers will be much higher than that of a muscle such | | | | you should never go above or below those |
| as the calf. Muscle fiber consists of myofibrils, a | | | | poundage's, it just means that the majority of |
| myofibril is a small bundle of myofilaments. | | | | training you do should be within that range. Typically, |
| Myofilaments are mainly comprised of two types of | | | | for hypertrophy to take place your reps should be in |
| proteins called actin and myosin. The myofilament is | | | | the 4-8 range. There is no need to ever use a |
| the part of the muscle that actually shortens upon | | | | weight that you cannot perform at least 4 reps with, |
| contraction where the actin and myosin filaments | | | | unless your goal is pure strength. There are a few |
| slide over each other, which is called the sliding | | | | reasons that I say this, one is that when you train at |
| filament theory. Basically by the way of chemical | | | | 90 percent or higher of your maximum weight Type |
| bonds and receptor sites located on the | | | | IIb muscle fibers are doing the majority of the work, |
| myofilaments the actin and myosin attract each | | | | and this will not do much for hypertrophy. In fact, |
| other thereby causing a contraction. A contraction | | | | even power lifters and Olympic lifters do the majority |
| can be held until fatigue sets in, and the strength of | | | | of their training at around 85% of their max. |
| a contraction is determined by the number of motor | | | | You may be thinking that 55-85 percent is quite a |
| units that are recruited. Inevitably, the more force | | | | difference in poundage, well it is. This is where |
| that is necessary for muscle contraction requires an | | | | periodization comes into play. Periodization is a |
| increased number of motor units to allow the muscle | | | | concept where you use cycles to break up your |
| to contract. | | | | training. Regardless of your ultimate goal you should |
| Within skeletal muscle there are three types of | | | | have a plan, and this plan needs to be broken up into |
| muscle fibers: Type I, Type IIa and Type IIb. | | | | your daily, weekly, and monthly workouts. So, you |
| Everyone has their own unique distribution of these | | | | may have a week of heavy intense training, then a |
| fibers, some people are predominately Type I, and | | | | maintenance week of lighter training, the light week |
| some Type IIa, however the "average person" has | | | | allows the muscles to recuperate, yet because |
| an even amount of red and white fiber. Type I | | | | they're still being trained atrophy will not occur from |
| muscle fiber often referred to as slow-twitch or red | | | | disuse. In order to avoid a state of over training, and |
| fiber and is highly resistant to fatigue and has a high | | | | continue to grow, we need to recover. Remember |
| oxidative capacity, This muscle fiber is responsible for | | | | your muscles do not grow in the gym, they grow |
| aerobic exercises and activities, such as running. Type | | | | when at rest. Many factors contribute to over |
| IIa muscle fiber often referred to as fast-twitch or | | | | training, including inadequate rest, continued heavy |
| white fiber is an intermediate fiber and they're larger | | | | training, and deficiencies in diet & nutrition. By |
| in size and much stronger than Type I fibers. Type | | | | using periodization to map out your training you will |
| IIb muscle fiber, which are also fast twitch & | | | | avoid over training and keep your muscles in a state |
| white fiber, are capable of producing more force than | | | | of continued adaption. |
| Type IIa, but they're low in oxidative capacity, and | | | | Principles that can be used when planning your |
| fatigue very quickly. Fast twitch fibers have thicker | | | | training cycles: |
| nerves that give them an increased contractile | | | | Cycle Training: this is where you break up your |
| impulse, which is measured by the number of | | | | training into bulk cycles, strength cycles and cutting |
| twitches per second, hence the name fast twitch | | | | cycles; which will help keep your muscles in a |
| fiber. Slow twitch fibers have smaller nerves, thereby | | | | responsive state. |
| twitch much slower, however they have a higher | | | | Split Training: this is breaking up your training into |
| number of mitochondria, which increases their | | | | separate body parts each work-out which allows for |
| oxidative capacity. Mitochondria are the cells in a | | | | shorter and more intense sessions. |
| muscle that synthesize ATP (Adenosine | | | | Muscle Confusion: your muscles adapt to stress, and |
| Triphosphate), often referred to as the cell's | | | | ultimately you can reach a plateau. By constantly |
| "powerhouse". | | | | varying the exercises, weights, sets and reps you |
| Okay, so now you have a basic understanding of | | | | can ensure continued adaption. |
| muscle physiology, let's talk about how we make | | | | Progressive Overload: continue to increase different |
| them grow! The enlargement of a muscle fiber is | | | | parameters in your training, whether it be more |
| called hypertrophy. As I mentioned earlier muscle | | | | weight, increasing sets and reps, etc. |
| growth or hypertrophy is a result of adaption to a | | | | Eclectic Training: using a variety of methods in your |
| new stress placed upon the muscle. So, what is the | | | | training, combining numerous techniques such as |
| best form of stress? Well, there really is no single | | | | compound and isolation exercises. |
| best principle that will work for every person. This is | | | | Principles that can assist you in arranging each |
| where the muscle fiber type distribution that you | | | | workout: |
| posses becomes important. If you train using | | | | Supersets: alternating two opposing muscle groups |
| appropriate methods based on your individual body | | | | with little rest in between sets. |
| type you will ultimately get faster results. First I | | | | Giant Sets: performing several exercises for a single |
| would like to define the 7 Laws (adapted from the | | | | muscle group with little rest in between sets. |
| writings of Fredrick C. Hatfield) that should be | | | | Muscle Priority: training a weaker body part first in |
| adhered to regardless of the type of training system | | | | your work out. |
| you employ: | | | | Pre-Exhaustion: this is where you perform an isolation |
| Law I - The Principle Of Individual Differences | | | | exercise preceding a compound exercise, e.g. leg |
| We must recognize and accept that we are all | | | | extensions before squats. |
| different based on genetics. We all have different | | | | Pyramiding: beginning with a lighter weight, gradually |
| body types, often referred to as the somatotypes: | | | | increasing weight and lowering reps, then work |
| ectomorph, mesomorph & endomorph (most | | | | backwards, decreasing weight and increasing reps. |
| people are a combination of all 3 body types). The | | | | Stripping: going from a heavy weight, and stripping |
| somatotypes is a very general classification that can | | | | off weight each set as fatigue sets in. |
| help you determine the best type of training for you, | | | | Principles that can be used with each exercise: |
| but it's a very basic tool and there is much more | | | | Forced reps: once failure has been reached on a set, |
| involved in one's genetic make-up and musculature. | | | | your partner assists you in performing additional reps |
| Somatotypes are defined as follows: | | | | that could not be performed alone. |
| - Ectomorph: Thin, light bone structure, difficult to | | | | Continuous tension: maintaining slow continuous |
| gain mass. | | | | tension thru out the rep, which will maximize red |
| - Mesomorph: Muscular, lean, gains muscle mass | | | | muscle fiber recruitment. |
| relatively easy. | | | | Cheating: once failure is reached the weight is swung |
| - Endomorph: Heavy, large bone structure, propensity | | | | past your sticking point to complete the movement. |
| to weight gain. | | | | (useful when you do not have a spotter) |
| Law II - The Overcompensation Principle | | | | Partial reps: as the name implies only part of the full |
| The body overcompensates in defense to the stress | | | | movement is performed, e.g. only curling a barbell half |
| placed upon it. A muscle grows bigger and stronger | | | | way up, which can be effective due to the varying |
| when trained with heavy weights, just as your hand | | | | points of leverage. |
| will develop calluses when friction is applied. If you do | | | | Peak contraction: at the completion of a set holding |
| not change the form of stress the muscles will have | | | | the weight fully contracted for a few seconds. |
| no reason to further adapt. | | | | Super speed: using a lighter weight, reps are |
| Law III - The Overload Principle | | | | performed explosively yet controlled, called |
| Relates to Law II, in that to gain further size & | | | | "compensatory acceleration", which can help with |
| strength, endurance, etc., you must use training that | | | | white fiber recruitment. |
| is greater than what the body would normally | | | | Another very important component of your training |
| encounter. If you train with the same amount of | | | | and growth is nutrition. Unfortunately, the scope of |
| weight and/or repetitions every workout your | | | | this article is not diet and nutrition, but I want to |
| muscles will not continue to adapt. Thus, you must | | | | emphasize its importance. Since protein is required for |
| overload in some way to cause further adaption. | | | | anabolism, it's crucial that your protein intake be |
| Law IV - The SAID Principle | | | | adequate. The general rule of thumb for protein |
| Specific Adaption to Imposed Demands, basically this | | | | requirements is 1 to 1.5 grams of protein per pound |
| law states that in order to meet your training | | | | of bodyweight. This means that a 200lb bodybuilder |
| objectives, e.g. increase explosiveness, you must you | | | | should be consuming 200-300 grams of protein per |
| use specific training methods that will increase | | | | day spread across 5-6 meals each day (33 to 50 |
| explosiveness. Or, if your goal is to increase limit | | | | grams per meal). You should consume protein from a |
| strength, you must train with heavy weights. | | | | variety of sources, including red meat, chicken, eggs, |
| Law V - The Use/Disuse Principle | | | | milk, fish, cheese and whey to name a few. Many |
| Very simply put: "use it, or lose it"! If you increase a | | | | times people will say they just cannot gain weight; |
| muscle via weight training you must continue to place | | | | well the answer is simple "eat more calories". In order |
| the same or more stress upon the muscle or it will | | | | to gain weight, including muscle mass, you must be |
| inevitably return to it's normal size, which is called | | | | consuming more calories than you're burning, period. |
| atrophy. | | | | So, if you feel that you're doing everything correctly |
| Law VI - The Specificity Principle | | | | in regards to training, and you're not gaining weight, |
| This law states that you must progress from | | | | try increasing your calories by 200-300 per day. I am |
| foundational training to specific training to meet your | | | | not saying the answer is that simple, although often |
| final objective, whether it be a competition or | | | | times it is, I am just making the point that you |
| improving your game of golf. An example would be | | | | cannot gain weight without adequate calories. For |
| to increase your maximum squat you need to use | | | | more detailed information on diet and nutrition please |
| squats in your training rather than leg presses. | | | | see the section on this site where you will find |
| Law VII - The GAS Principle | | | | several articles on the subject. |
| General Adaption Syndrome, there are three stages: | | | | |