Author Topic: Myofibrillar Hypertrophy Training.  (Read 4893 times)

Offline Damayonnaise

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Myofibrillar Hypertrophy Training.
« on: August 17, 2010, 01:05:43 PM »
I have no interest in increasing the size of my muscles, however I do wish to increase the strength. I've done some research so I know the number of reps required, however I dont know what workouts to do. I'm no beginner at this, I just need to know what I should be doing.

Any ideas? Thanks in advance ^_^
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Offline Samuel96

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Re: Myofibrillar Hypertrophy Training.
« Reply #1 on: August 17, 2010, 01:58:05 PM »
Starting strength-an excellent book

Offline Andy Animus Tran

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Re: Myofibrillar Hypertrophy Training.
« Reply #2 on: August 17, 2010, 02:56:53 PM »
So.. you're asking for hypertrophy training.. but you don't want hypertrophy...?
Andy Tran, C.S.C.S.
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Offline G. Will.

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Re: Myofibrillar Hypertrophy Training.
« Reply #3 on: August 17, 2010, 04:39:42 PM »
You should really check out the sticky in this section

http://www.americanparkour.com/smf/index.php/topic,21445.0.html

It has some pretty good reads, even if you have been working out a while.

Also, you should try is the Official APK warmup and WODs links sticky found here

http://www.americanparkour.com/smf/index.php/board,119.0.html

Also, if any excercises aren't given proper explanation, or you want to add some based on particular muscles try Bodybuilding.com
They have a huge database of exercises and you can search based on muscles worked, movement type, and equipment used.


There is no way to build strength without building the muscles, even if it's minute gains. If you're worried about getting huge, don't. You will likely meet your fitness goals far sooner than you become a meat head, since each pound of muscle can support significantly more than its own weight if I recall correctly.
« Last Edit: August 17, 2010, 04:55:57 PM by Thefriendlyguitarman »

Offline Damayonnaise

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Re: Myofibrillar Hypertrophy Training.
« Reply #4 on: August 17, 2010, 06:15:34 PM »
Thanks alot man. I just don't want to bulk up, however I understand there's no way to strengthen without bulking up. I do want to remain toned but I'm willing to bulk up a little. 
MyLittleBrony

Offline Chris Salvato

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Re: Myofibrillar Hypertrophy Training.
« Reply #5 on: August 17, 2010, 06:41:38 PM »
There is no way to build strength without building the muscles, even if it's minute gains. If you're worried about getting huge, don't. You will likely meet your fitness goals far sooner than you become a meat head, since each pound of muscle can support significantly more than its own weight if I recall correctly.

Well, not really.  You can actually lose muscle mass while getting stronger...
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Offline G. Will.

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Re: Myofibrillar Hypertrophy Training.
« Reply #6 on: August 17, 2010, 06:51:24 PM »
Happy to help.  :)

Well, not really.  You can actually lose muscle mass while getting stronger...

I'd say that's true in specific situations, but it definitely wouldn't be common.

I just read an article about the different types of muscle growth (muscle maintenence-vascularity, mitochondria, etc. vs muscle tensile strengh-fibers). In theory you could possibly lose some of the "maintenence" mass and replace it with "strength" mass. Are you talking about something like that?

Offline Chris Salvato

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Re: Myofibrillar Hypertrophy Training.
« Reply #7 on: August 17, 2010, 07:35:24 PM »
There is a lot more to strength than muscle size.  Muscle size is a very very small component of strength in compound movements.  In isolation movements where you are working/testing a single muscle, then size is a bit more important but even then it is not paramount - it is activation.  You want to activate as many muscle fibers in sync with one another to produce maximum force output.  In compound movements, this is even more important as several muscles must synchronize together to output a force.  This is a bit of a simplification, but it does the job in illustrating there there is much more to strength than muscle size.  In fact, most studies (and practical applications) are highly focused on the fact that most, if not all, strength gains within the first few months to years of training are from neurological adaptations and not correlated as well with muscle mass increases.
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Offline FreeStyleFox

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Re: Myofibrillar Hypertrophy Training.
« Reply #8 on: August 18, 2010, 01:19:44 AM »
As Chris said its very much true.  Some of the strongest men I have had the honer to meet have been skinnyer then the people you would think are strong.  Look at Dan Edwards, Stephane V., Forest, and just about all of the founders.  Now apply what you think of a strong man looking like.  I can tell you this Stephane is one of the strongest people I have meet.  And passing him on the street you wouldn't think so.

I can say from experience that your hand can go around the side of Stephane's core.  *picture included*

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Offline G. Will.

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Re: Myofibrillar Hypertrophy Training.
« Reply #9 on: August 18, 2010, 05:48:32 AM »
Ha, point taken. Also, I bet that guy can really move at that weight.

Also, I wouldn't know for certain about the "months to years" bit, but I can say from experience after some time off my body wouldn't respond well despite no significant muscle loss. The next day it was like I had never stopped working out, so yeah, that makes sense.
« Last Edit: August 18, 2010, 05:55:59 AM by Thefriendlyguitarman »

Offline Fecteau

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Re: Myofibrillar Hypertrophy Training.
« Reply #10 on: August 18, 2010, 06:32:34 AM »
Well, not really.  You can actually lose muscle mass while getting stronger...
What?
I've never heard of that.
Fecteau, you are the first person I will turn to when I break up with Micah, haha
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Offline Chris Salvato

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Re: Myofibrillar Hypertrophy Training.
« Reply #11 on: August 18, 2010, 06:35:37 AM »
What?
I've never heard of that.

Well you have just heard of it now, then.  I posted an explanation above.
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Offline David Jones

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Re: Myofibrillar Hypertrophy Training.
« Reply #12 on: August 18, 2010, 06:49:06 AM »
So Chris, would we be better off having a focus on plyometric training then?

Offline Chris [.5gibbon] Stevenson!

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Re: Myofibrillar Hypertrophy Training.
« Reply #13 on: August 18, 2010, 08:48:24 AM »
So Chris, would we be better off having a focus on plyometric training then?

not until you are strong.  thats a good way to blow out your knees.   i think they say once you can squat your BW  but id say once you can squat it 5 times with good form.
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Offline Andy Animus Tran

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Re: Myofibrillar Hypertrophy Training.
« Reply #14 on: August 18, 2010, 08:49:01 AM »
Strength has very little to do with size.  I'm closing in at a 400lb-squat at a bodyweight of 150lbs.

David, most traceurs should focus first on getting strong.  Once a good strength-base has been developed, then power training will be that much more effective.
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Offline Andy Animus Tran

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Re: Myofibrillar Hypertrophy Training.
« Reply #15 on: August 18, 2010, 08:49:38 AM »
not until you are strong.  thats a good way to blow out your knees.   i think they say once you can squat your BW  but id say once you can squat it 5 times with good form.

I'd say you should be able to squat at LEAST 1.5x your bodyweight, if not double.
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Offline Tom Coppola

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Re: Myofibrillar Hypertrophy Training.
« Reply #16 on: August 18, 2010, 08:52:25 AM »
http://www.youtube.com/watch?v=kfGJ-vaW0Uw

When faced with the stress of a life-threatening engagement, we don't rise to the occasion, we descend to our level of training.

Offline Andy Animus Tran

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Re: Myofibrillar Hypertrophy Training.
« Reply #17 on: August 18, 2010, 09:01:44 AM »
http://projectwarrior.ca/why-plyometrics-probably-are-a-waste-of-time

I call BS.

Scientific literature and real-world experience has told us that plyometric training is clearly going to lead to becoming faster and more powerful with the correct programming.  How many traceurs actually work on speed or agility?  How many truly train power development in an intelligible manner?

I agree that the best sports-specific training is playing your sport.  But plyometrics are not sports-specific training.  It's another form of GPP.

(I just realized Rene wrote that.  Okay, he's a good friend, but I think he's wrong on this one.)
« Last Edit: August 18, 2010, 09:03:18 AM by Andy Animus Tran »
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Offline David Jones

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Re: Myofibrillar Hypertrophy Training.
« Reply #18 on: August 18, 2010, 09:09:55 AM »
In addition to strength training, forgot to mention that :P

Right now I can squat slightly more than 1.5 my body weight.

Offline Tom Coppola

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Re: Myofibrillar Hypertrophy Training.
« Reply #19 on: August 18, 2010, 09:47:55 AM »
I call BS.

Scientific literature and real-world experience has told us that plyometric training is clearly going to lead to becoming faster and more powerful with the correct programming.  How many traceurs actually work on speed or agility?  How many truly train power development in an intelligible manner?

I agree that the best sports-specific training is playing your sport.  But plyometrics are not sports-specific training.  It's another form of GPP.

(I just realized Rene wrote that.  Okay, he's a good friend, but I think he's wrong on this one.)

I honestly don't know the scientific literature regarding plyometrics, but I don't think most traceurs should really bother with them in GPP.  Jumping is a skill and you're better off practicing in ways that will develop cognitive functioning in parkour specific situations.  Max effort precisions, bounding and striding precisions as well as other various parkour related skills like gettiing max distance after vaulting are all more useful to someone who wants to get "better" at parkour.

Parkour is really heavily skill oriented (unlike track and field for example), so I'd rather spend my time developing better visual/proprioceptive strategies, anticipation, and body control skills, than add plyometrics to my GPP (alongside strength training).  Just seems like there wouldn't be too significant a difference in performance and I'd be better off overall because I would have practiced my sport-specific skills more.
http://www.youtube.com/watch?v=kfGJ-vaW0Uw

When faced with the stress of a life-threatening engagement, we don't rise to the occasion, we descend to our level of training.