The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training

Schöenfeld, Brad J.

doi:10.1519/jsc.0b013e3181e840f3

Cited by 808 publications

(773 citation statements)

References 185 publications

(256 reference statements)

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“…Hormones play an integral role in regulating the anabolic responses to resistance exercise [54]. Elevated concentrations of hormones such as GH, insulinlike growth factor-1 (IGF-1) and testosterone increase the likelihood of hormone receptor interactions that promote anabolic processes [11].…”

Section: Hormonal Responsesmentioning

confidence: 99%

“…With respect to muscle, it is proposed that cell swelling may trigger the proliferation of satellite cells and facilitate their fusion to hypertrophying muscle fibres [100]. Increased pressure against the cytoskeleton or cellular membrane caused by swelling may be perceived to threaten cellular integrity, causing the cell to initiate a signalling response to reinforce its ultrastructure [46,54,101]. It is suggested that this transient increase in muscle cell volume could activate anabolic signalling cascades, such as mTOR and mitogen-activated protein kinase (MAPK) pathways [12,46,54], which are known to be stimulated by low-intensity resistance exercise with BFR [51,77].…”

Section: Intracellular Swellingmentioning

confidence: 99%

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Hypoxia and Resistance Exercise: A Comparison of Localized and Systemic Methods

et al. 2014

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It is generally believed that optimal hypertrophic and strength gains are induced through moderate-or high-intensity resistance training, equivalent at least 60% of an individual's 1-repetition maximum (1RM). However, recent evidence suggests that similar adaptations are facilitated when low-intensity resistance exercise (~20-50% 1RM) is combined with blood flow restriction (BFR) to the working muscles. Although the mechanisms underpinning these responses are not yet firmly established, it appears that localized hypoxia created by BFR may provide an anabolic stimulus by enhancing the metabolic and endocrine response, and increase cellular swelling and signalling function following resistance exercise. Moreover, BFR has also been demonstrated to increase type II muscle fibre recruitment during exercise.However, inappropriate implementation of BFR can result in detrimental effects, including petechial haemorrhage and dizziness. Further, as BFR is limited to the limbs, the muscles of the trunk are unable to be trained under localized hypoxia. More recently, the use of systemic hypoxia via hypoxic chambers and devices has been investigated as a novel way to stimulate similar physiological responses to resistance training as BFR techniques. While little evidence is available, reports indicate that beneficial adaptations, similar to those induced by BFR, are possible using these methods. The use of systemic hypoxia allows large groups to train concurrently within a hypoxic chamber using multi-joint exercises. However, further scientific research is required to fully understand the mechanisms that cause augmented muscular changes during resistance exercise with a localized or systemic hypoxic stimulus.3

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Section: Hormonal Responsesmentioning

confidence: 99%

Section: Intracellular Swellingmentioning

confidence: 99%

Hypoxia and Resistance Exercise: A Comparison of Localized and Systemic Methods

et al. 2014

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“…Given that hydration-mediated cellular swelling can increase protein synthesis and decrease protein degradation in hepatocytes [33] and a range of other cells [34], it is possible that similar responses occur in muscle cells. Muscle cell swelling may be detected by an intrinsic volume sensor [31], that registers a threat to cellular integrity causing the cell to initiate a signalling response to reinforce its ultrastructure [15,35]. Although a paucity of research has directly examined the downstream signalling events following exercisemediated muscle cell swelling, it is suggested that mammalian target of rapamycin and mitogen-activated protein kinase pathways may be activated [15,31,35], which are known to be important for muscle hypertrophy.…”

Section: Anabolic Effects Of Metabolic Stressmentioning

confidence: 99%

Intermittent hypoxic resistance training: Is metabolic stress the key moderator?

Scott¹,

Slattery

Dascombe³

2015

Medical Hypotheses

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Traditionally, researchers and practitioners have manipulated acute resistance exercise variables to elicit the desired responses to training. However, recent research indicates that altering the muscular environment during resistance training, namely by implementing a hypoxic stimulus, can augment muscle hypertrophy and strength.Intermittent hypoxic resistance training (IHRT), whereby participants inspire hypoxic air during resistance training, has been previously demonstrated to increase muscle cross-sectional area and maximum strength by significantly greater amounts than the equivalent training in normoxia. However, some recent evidence has provided conflicting results, reporting that the use of systemic hypoxia during resistance training provided no added benefit. While the definitive mechanisms that may augment muscular responses to IHRT are not yet fully understood, an increased metabolic stress is thought to be important for moderating many downstream processes related to hypertrophy. It is likely that methodological differences between conflicting IHRT studies have resulted in different degrees of metabolic stress during training, particularly when considering the inter-set recovery intervals used. Given that the most fundamental physiological stresses resulting from hypoxia are disturbances to oxidative metabolism, it becomes apparent that resistance training may only benefit from additional hypoxia if the exercise is structured to elicit a strong metabolic response. We hypothesize that for IHRT to be more effective in producing muscular hypertrophy and increasing strength than the equivalent normoxic training, exercise should be performed with relatively brief inter-set recovery periods, with the aim of providing a potent metabolic stimulus to enhance anabolic responses.3

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“…O TS é utilizado geralmente por indivíduos bem treinados, que têm como objetivo a hipertrofia muscular, uma vez que este sistema pode produzir um elevado grau de fadiga muscular e estrese metabólico 8 , que são estímulos muito favoráveis para adaptações neuromusculares 9 .…”

Section: Introductionunclassified

Efeito Da Manipulação Do Sistema De Treinamento Tri-Set Sobre O Desempenho Humano

Schuindt¹,

Souza²,

Hort³

et al. 2016

J Physical Edu

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RESUMOO objetivo do presente estudo foi analisar o efeito da manipulação do sistema de treinamento tri-set sobre o desempenho humano. Seis homens (23,00 ± 4,24 anos; 17,37 ± 1,39 % gordura corporal) treinados foram submetidos a quatro sessões experimentais realizadas, de forma contrabalançada e randomizada. Verificou-se um maior número de repetições apenas na SEQQB (p<0,038). Entretanto, os exercícios quando considerados isoladamente apresentaram diferenças significativas entre as sequências, com valores superiores nos exercícios supino reto na SEQPA (p<0,001); crucifixo quebrado na SEQPB (p<0,009); agachamento na SEQQA (p<0,001); levantamento terra e cadeira extensora na SEQQB (p<0,027 e p<0,002, respectivamente). A percepção subjetiva de esforço (CR-Borg-10) apresentou diferença significativa apenas na SEQQB (p<0,026). Os resultados sugerem que, nos tri-sets, com envolvimento de membros superiores e inferiores, o maior número de repetições é alcançado quando o exercício, mono ou multiarticular, é realizado no início de cada sequência. Palavras-chave: Treinamento de resistência. Esforço físico. Desempenho atlético. ABSTRACTThe aim of this study was to analyze the effect of manipulation of the tri-set training system on the human performance. Six trained men (23.00 ± 4,24 years; 17.37 ± 1.39 % body fat) underwent four experimental sessions, in a balanced and randomized. A higther number of repetitions were observed only in SEQQB (p<0.038). However, when considered in isolation exercises showed significant differences between the sequences, with superior values in exercises bench press in SEQPA (p<0.001); flat dumbbell flys in SEQPB (p<0.009); squat in SEQQA (p<0.001); dead lift and leg extension in SEQQB (p<0.027 and p<0.002, respectively). The rate of perceived effort (CR-Borg-10) showed a significant difference only in SEQQB (p<0.026). The results suggest that in the tri-sets, with the involving of upper and lower limbs, the higher number of repetitions occur when the exercise, single or multiple-joint, is performed at the beginning of each sequences. Keywords: Resistence training. Physical exertion. Athletic performance. IntroduçãoO Colégio Americano de Medicina do Esporte recomenda que os adultos incluam o treinamento de força como parte de um programa de atividade física e o mesmo deve ser estruturado utilizando-se da periodização 1 . Esse processo, definido como o desenvolvimento estruturado e sequencial de fases de treinamento 2 propicia adaptações orgânicas específicas na otimização da função neuromuscular 3,4 .Os métodos e sistemas de treinamento de força são utilizados para se atingir as referidas adaptações orgânicas, mas não é claro na literatura a superioridade de um método/sistema em relação ao outro. A diferença entre esses está na forma como as variáveis agudas do treinamento (intensidade, volume, período de descanso entre os grupos de repetições -séries, entre os exercícios e a ordem dos exercícios) são dispostas 5 . Adicionalmente, informações consistentes sobre a importância da ordem dos exerc...

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The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training

Cited by 808 publications

References 185 publications

Hypoxia and Resistance Exercise: A Comparison of Localized and Systemic Methods

Hypoxia and Resistance Exercise: A Comparison of Localized and Systemic Methods

Intermittent hypoxic resistance training: Is metabolic stress the key moderator?

Efeito Da Manipulação Do Sistema De Treinamento Tri-Set Sobre O Desempenho Humano

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