TRAIN SLOW, GROW FAST..another way to approach your training - Page 2 - UK-Muscle Body Building Community

Kyusho · 25-08-2007, 07:41 PM

This is a topic that has been bothering me for sometime, there seem to be so many different approaches and theries aswell as scientific studies contradicting one another. Read the following for instance;

Quote:

Short-term high- vs. low-velocity isokinetic lengthening training results in greater hypertrophy of the elbow flexors in young men
Tim N. Shepstone,1 Jason E. Tang,1 Stephane Dallaire,1 Mark D. Schuenke,2 Robert S. Staron,2 and Stuart M. Phillips1
1Exercise and Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, Ontario, Canada; and 2Department of Biomedical Sciences, College of Osteopathic Medicine, Ohio University, Athens, Ohio

Submitted 16 September 2004 ; accepted in final form 29 December 2004

We performed two studies to determine the effect of a resistive training program comprised of fast vs. slow isokinetic lengthening contractions on muscle fiber hypertrophy. In study I, we investigated the effect of fast (3.66 rad/s; Fast) or slow (0.35 rad/s; Slow) isokinetic high-resistance muscle lengthening contractions on muscle fiber and whole muscle cross-sectional area (CSA) of the elbow flexors was investigated in young men. Twelve subjects (23.8 ± 2.4 yr; means ± SD) performed maximal resistive lengthening isokinetic exercise with both arms for 8 wk (3 days/wk), during which they trained one arm at a Fast velocity while the contralateral arm performed an equivalent number of contractions at a Slow velocity. Before (Pre) and after (Post) the training, percutaneous muscle biopsies were taken from the midbelly of the biceps brachii and analyzed for fiber type and CSA. Type I muscle fiber size increased Pre to Post (P < 0.05) in both Fast and Slow arms. Type IIa and IIx muscle fiber CSA increased in both arms, but the increases were greater in the Fast- vs. the Slow-trained arm (P < 0.05). Elbow flexor CSA increased in Fast and Slow arms, with the increase in the Fast arm showing a trend toward being greater (P = 0.06). Maximum torque-generating capacity also increased to a greater degree (P < 0.05) in the Fast arm, regardless of testing velocity. In study II, we attempted to provide some explanation of the greater hypertrophy observed in study I by examining an indicator of protein remodeling (Z-line streaming), which we hypothesized would be greater in the Fast condition. Nine men (21.7 ± 2.4 yr) performed an acute bout (n = 30, 3 sets x 10 repetitions/set) of maximal lengthening contractions at Fast and Slow velocities used in the training study. Biopsies revealed that Fast lengthening contractions resulted in more (185 ± 1 7%; P < 0.01) Z-band streaming per millimeter squared muscle vs. the Slow arm. In conclusion, training using Fast (3.66 rad/s) lengthening contractions leads to greater hypertrophy and strength gains than Slow (0.35 rad/s) lengthening contractions. The greater hypertrophy seen in the Fast-trained arm (study I) may be related to a greater amount of protein remodeling (Z-band streaming; study II).

Kyusho · 25-08-2007, 07:41 PM

Quote:

The effects of eccentric and concentric training at different velocities on muscle hypertrophy.Farthing JP, Chilibeck PD.
College of Kinesiology, University of Saskatchewan, 105 Gymnasium Place, Saskatoon, Saskatchewan, S7N 5C2, Canada.

The purpose of this study was to examine the effect of isokinetic eccentric (ECC) and concentric (CON) training at two velocities [fast, 180 degrees s(-1 )(3.14 rad s(-1)) and slow,30 degrees s(-1)(0.52 rad s(-1))] on muscle hypertrophy. Twenty-four untrained volunteers (age 18-36 years) participated in fast- ( n=13) or slow- ( n=11) velocity training, where they trained one arm eccentrically for 8 weeks followed by CON training of the opposite arm for 8 weeks. Ten subjects served as controls (CNT). Subjects were tested before and after training for elbow flexor muscle thickness by sonography and isokinetic strength (Biodex). Overall, ECC training resulted in greater hypertrophy than CON training (P<0.01). No significant strength or hypertrophy changes occurred in the CNT group. ECC (180 degrees s(-1)) training resulted in greater hypertrophy than CON (180 degrees s(-1)) training and CON (30 degrees s(-1)) training (P<0.01). ECC (30 degrees s(-1)) training resulted in greater hypertrophy than CON (180 degrees s(-1)) training (P<0.05), but not CON (30 degrees s(-1)) training. ECC (180 degrees s(-1)) training resulted in the greatest increases in strength (P<0.01). We conclude that ECC fast training is the most effective for muscle hypertrophy and strength gain.

PMID: 12756571 [PubMed - indexed for MEDLINE]

Kezz · 04-10-2007, 09:08 PM

variety is the spice of life, train the same for too long and your body will adapt to it, keep changing your training styles now and again, slow and strict, super high intensity(little rest etc) good old volume training!! but good form on all movements

ymir · 29-02-2008, 11:56 PM

hmm good post but for me invidually i started growing when i started doing the reps as explosive as i could, ofc the excentric phase is controlled, but i might give it a go for variation

**hackskii** · 01-03-2008, 02:22 AM

Quote:

Originally Posted by Kezz

variety is the spice of life, train the same for too long and your body will adapt to it, keep changing your training styles now and again, slow and strict, super high intensity(little rest etc) good old volume training!! but good form on all movements

Nice post...............Reps awarded................

bkotey · 22-03-2008, 11:42 AM

I like to to do the slow thing most of the time but. I use high rep etc whn trying to break a platue. Seems to work for me

MXD · 22-03-2008, 12:07 PM

What an utter load of ****e!

Suggesting doing over 4 second concentric contractions is a huge waste of time.

When you lift a weight faster in the concentric phase or the possitive, it actually recruits more muscle fibres to more the weight, not the same amount faster but actually more!.

The key to maximal muscle growth and damage is to extend the period in the eccentric phase.

Why else would it be so hard to move a weight up very slowly? it because your not using all of you muscle fibres!, if you dont recruit the maximum amount then the maximum amount can't be subjected to micro fibril trauma = less growth.

If you extend the contraction time in the eccentric it raises igf, hgh and other various peptides/growth factors within the said muscle.

tips
Periodise your reps over 8 weeks:

Target Reps.
wks 1-2, 12 reps
wks 3-4, 10 reps
wks 5-6, 8 reps
wks 7-8, 6 reps.

Periodise your lifting tempo over the 8 weeks:

for example 3-1-2 means 3 second negative, 1 second pause, and 2 second concentric. Just cound one thousand, two thousand, 3 thousand to count each second...(or mississipi's etc).

Lifting tempos.
wk 1/ 3-0-2 (e.g 3 sec neg, no pause, 2 sec pos)
wk 2/ 4-0-2
wk 3/ 3-1-2
wk 4/ 4-1-2
wk 5/ 3-1-1
wk 6/ 4-1-1
wk 7/ 5-1-x (x means explosive concentric)
wk 8/ 6-1-x

This can be applyed to most splits with awesome results.

edit: thanks for the op, good thought provoking article ;)

04-10-2007, 09:08 PM	#18 (permalink)
Kezz Solid Gold Join Date: Sep 2007 Location: North Wales(England) Posts: 5,823	Re: TRAIN SLOW, GROW FAST..another way to approach your training variety is the spice of life, train the same for too long and your body will adapt to it, keep changing your training styles now and again, slow and strict, super high intensity(little rest etc) good old volume training!! but good form on all movements

29-02-2008, 11:56 PM	#19 (permalink)
ymir Gym Addict Join Date: Jun 2007 Posts: 240	Re: TRAIN SLOW, GROW FAST..another way to approach your training hmm good post but for me invidually i started growing when i started doing the reps as explosive as i could, ofc the excentric phase is controlled, but i might give it a go for variation

22-03-2008, 11:42 AM	#21 (permalink)
bkotey Gym Addict Join Date: Mar 2007 Location: Manchester Posts: 319	Re: TRAIN SLOW, GROW FAST..another way to approach your training I like to to do the slow thing most of the time but. I use high rep etc whn trying to break a platue. Seems to work for me

22-03-2008, 12:07 PM	#22 (permalink)
MXD 5% off myprotein.co.uk discount code = MP27405 / BSD code = bsd62 Join Date: Jan 2008 Location: Burmz Posts: 3,276 Blog Entries: 1	Re: TRAIN SLOW, GROW FAST..another way to approach your training What an utter load of **e! Suggesting doing over 4 second concentric contractions is a huge waste of time. When you lift a weight faster in the concentric phase or the possitive, it actually recruits more muscle fibres to more the weight, not the same amount faster but actually more!. The key to maximal muscle growth and damage is to extend the period in the eccentric phase. Why else would it be so hard to move a weight up very slowly? it because your not using all of you muscle fibres!, if you dont recruit the maximum amount then the maximum amount can't be subjected to micro fibril trauma = less growth. If you extend the contraction time in the eccentric it raises igf, hgh and other various peptides/growth factors within the said muscle. tips Periodise your reps over 8 weeks: Target Reps. wks 1-2, 12 reps wks 3-4, 10 reps wks 5-6, 8 reps wks 7-8, 6 reps. Periodise your lifting tempo over the 8 weeks:** for example 3-1-2 means 3 second negative, 1 second pause, and 2 second concentric. Just cound one thousand, two thousand, 3 thousand to count each second...(or mississipi's etc). Lifting tempos. wk 1/ 3-0-2 (e.g 3 sec neg, no pause, 2 sec pos) wk 2/ 4-0-2 wk 3/ 3-1-2 wk 4/ 4-1-2 wk 5/ 3-1-1 wk 6/ 4-1-1 wk 7/ 5-1-x (x means explosive concentric) wk 8/ 6-1-x This can be applyed to most splits with awesome results. edit: thanks for the op, good thought provoking article ;) Last edited by MXD; 22-03-2008 at 12:21 PM.

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