Week 11 Lecture: Contemporary Issues in Resistance Training PDF

Week 11 lecture: Contemporary Issues in Resistance Training Hormone Hypothesis Hormone Hypothesis Two opposing views 1. Acute post-exercise increases in GH, T, IGF1 are necessary to stimulate muscle hypertrophy 2. Hypertrophy can occur in the absence of this hormonal response Hypertrophy Mechan...

Week 11 lecture: Contemporary Issues in Resistance Training Hormone Hypothesis Hormone Hypothesis Two opposing views 1. Acute post-exercise increases in GH, T, IGF1 are necessary to stimulate muscle hypertrophy 2. Hypertrophy can occur in the absence of this hormonal response Hypertrophy Mechanisms Traditional View Increases in GH, T & IGF-1 are a key component of the hypertrophy response Elevations occur in protocols with - Relatively high volume - Limited rest periods - Moderate to high intensity involving large muscle mass (Kraemer & Ratamass; Sports Med 2005) Even if they are not “necessary” they provide optimal environment (Schroeder MSSE 2013) Contemporary Thinking Suggested to be a surprising lack of evidence for the traditional view (West & Phillips; MSSE 2013) Significant gains in strength & hypertrophy in the absence of acute hormonal changes How has this been investigated? Testing Hormone Hypothesis Elbow flexors used as studied muscle group Exposed post-training to either - “basal” hormonal environment or - “high” hormonal environment brought about by lower body training Increases in MPS in “basal” condition despite lack of anabolic hormonal environment “High” condition did not result in greater MPS (West & Phillips MSSE 2013) Additional Arguments Against Women can have substantial MPS in the absence of high post-exercise testosterone “Responders” vs “Nonresponders” to hypertrophy training programs not explained by hormonal response Hormonal spike is relatively small compared to normal diurnal variation Hormonal “spike” small compared to normal diurnal variation - intrinsic mechanisms of the muscle likely responsible for hypertrophy rather than acute hormonal environment CONCURRENT TRAINING & THE INTERFERENCE EFFECT Concurrent Training Most sports need some combination of these qualities Training for strength and endurance at the same time is required Does this limit adaptation? Contrasting Modalities Strength Training - Short duration - High/maximal intensities - High force - Anaerobic Endurance Training - Medium to long duration - Low force - Various intensities These modalities elicit contrasting adaptations Does this lead to reduced training adaptations?? General Concept Protein Turnover – Anabolic vs Catabolic State The accretion of muscle proteins is vital for ↑ing CSA Endurance training can lead to a transient ↓ in muscle protein synthesis for several hours Overlapping strength training within this period may be detrimental to hypertrophy - What about strength & power? LOTS OF PHOTOS AND GRAPHS Concurrent Training Recommendations Perform strength & endurance training on separate days if possible or at least separate by as long as possible - Nutritional support HIIT training may have less effect on strength Consider order of training sessions within a day? - Potentially “endurance” training as first session in day Strength can still be developed with concurrent training Unlikely an important limitation unless well trained - Not much choice in many sports Acute & Chronic Training Variables