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Aug 19

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Use specialized training techniques including drop sets, forced reps, and heavy eccentric negatives to get the greatest hypertrophic response. Advanced trainees and competitive athletes alike will benefit from adding specialized strategies for gaining the most muscle mass as possible, while recruiting a greater number of motor units. A recent research review  in the Strength and Conditioning Journal suggests that these techniques will help you get bigger and stronger, while gaining functional muscle mass for your sport: increase the neural drive to the muscles, improve synchronization of motor units, and develop power.

Take note that three mechanisms generate muscle growth:
1)    Mechanical tension experienced based on intensity of load and time under tension causes muscle fiber damage, which results in maximal motor unit recruitment and more muscle growth.

2)    The local muscle damage caused by training results in inflammation, leading to the production of growth factors that stimulate protein synthesis and muscle building.

3)    The metabolic stress from a buildup of lactate and hydrogen ions due to anaerobic energy production triggers the release of the most anabolic hormones (testosterone, growth hormone).

Your best bet for functional hypertrophy is heavy negative training. Use an above maximal eccentric load, starting with a load that is 20 percent greater than your concentric 1 RM and build up to 50 percent greater than the 1 RM. Use a slower eccentric tempo of three to four seconds. This will produce greater motor unit fatigue and larger gains in lean mass. In fact, research shows that maximal muscle hypertrophy is only reached if eccentric actions are performed because eccentric contractions lead to a more rapid stimulation of protein synthesis and greater increases in insulin-like growth factor-1.

Not only will heavy eccentric training result in greater muscle damage, it preferentially recruits fast twitch muscle fibers. This means you can target previously inactive motor units  giving you more muscle growth. Plus, it’s the best training strategy for both power development and hypertrophy that can be functionally transferred onto a playing field.

Forced or assisted reps also enhance hypertrophy by recruiting more motor units and leading to greater GH response. It is suggested that you perform forced reps with a load that is heavier than normal for the given number of repetitions rather than doing extra reps: for example, for a program that includes 4 sets of 12 of the leg press, and 2 sets of 12 of the leg extension and squat, identify the maximal load you can perform for 12 reps. Then increase that load and perform 12 reps, getting assistance when necessary. This has been shown to maximize anabolic hormone response and motor unit adaptation.

Include drop sets in your protocol to produce muscle failure and maximize hypertrophy via anabolic release and a large quantity of motor unit fatigue. A style of drop sets that evidence shows is especially effective is a high-intensity set followed immediately by the same exercise at a low-intensity with 50 percent of the 1RM. Such a protocol yields a greater GH response and larger increase in muscle cross sectional area than a strength protocol alone.

To read more about functional muscle growth with sample training programs, go to Functional Hypertrophy for Athletes.

References:
Schoenfeld, Brad. The Use of Specialized Training Techniques to Maximize Muscle Hypertrophy. Strength and Conditioning Journal. August 2011. 33(4), 60-65.

Schoenfeld, Brad. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research. October 2010. 24(10), 2857-2872.
 

 

2 comment(s) so far...

Re: Tip 153: Maximize Hypertrophy: Drop Sets, Forced Reps, and Heavy Negatives This makes me want to get under a very heavy load... By Nick Mitchell on   8/19/2011 11:44 AM

Good tips Hi Charles, Thanks for the tips. I read Schoenfeld's 2010 article and it's good. I'll try the forced rep protocol you suggest. Best, Etienne By Etienne Juneau on   8/20/2011 1:06 AM

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