hypertrophie and strenght...

[klaus]

hab hier ein posting von mel siff aus einem anderen forum...was haltet ihr davon???

OPTIMUM, NOT MAXIMUM, HYPERTROPHY

In both Olympic lifting and powerlifting, optimal and not maximal
hypertrophy is a central feature of the game, unlike bodybuilding where it
does not matter whether one is relatively weak or strong with reference to
one's bodymass. All that matters is well-defined, symmetrical muscle bulk
in bodybuilding, but in the lifting sports, your size and impressiveness of
appearance earn you scant respect - all that counts is what you lift.

Optimal hypertrophy means continuing to develop building muscle only as
long as that extra bulk continues to provide you with significant increases
in strength and power. If you add 10kg to your bodymass and your total
increases by only 5kg in a higher bodymass division, then your relative
strength has decreased and that added hypertrophy is wasted on you.

This is a serious problem in contact sports such as football where the
common belief is that virtually any form of added mass is good for the game
(especially defensive players), whereas in reality it would be a lot better
if the added bulk was mainly solid, functional muscle which added strength,
power, speed and agility.

DIFFERENT TYPES OF HYPERTROPHY

Research from Russia even suggests that there are two different types of
muscle hypertrophy: sarcomere hypertrophy (of the actual contractile
components) and sarcoplasmic hypertrophy (of non-contractile proteins and
semifluid plasma between the muscle fibres), with the latter type of
hypertrophy being more in evidence in bodybuilding (Siff & Verkhoshansky
"Supertraining" 1998 Ch 1.12).

MUSCLE GROWTH & PERFORMANCE

To provide some more relevant information on this important and
controversial topic, I have included this fairly lengthy extract from
"Supertraining" (pp 58-60) for those who may be interested:

Other research has found that hypertrophied muscle fibres need a
significantly larger tissue volume to perform a given amount of work. With
the development of non-functional muscle bulk (sarcoplasmic hypertrophy),
the increase in muscle mass outsrtips the development of the circulatory
system, resulting in decreased nutrition and oxygenation of the muscle,
slowing down the metabolic processes in the muscle and less efficient
disposal of metabolic waste products from the musculoskeletal system
(Zalessky & Burkhanov Legkaya Atletika 1981: 1-7).

Furthermore, adaptation occurs more slowly in connective tissue (such as
tendons and ligaments) than in muscle and any increased tension made
possible in the musculotendinous complexes by the increased muscle mass can
cause damage to these structures (Zalessky & Burkhanov, 1981). Thus,
excessive hypertrophy usually leads to slower muscle recovery after
exercise, deterioration in speed, speed-strength and speed, as well as an
increased incidence of injury.

THE ENERGY COSTS OF TOO MUCH HYPERTROPHY

This might suggest that all muscle fibre hypertrophy lowers work capacity.
Hypertrophy is an adaptive response to physical stress and does offer the
benefit of increased mitochondrial surface area, which provides for more
efficient energy processes than would an increased number of mitochondria.
With a rapid increase in loading, the size of the mitochondria continues to
increase markedly, but their number decreases and the concentration of ATP
drops, thereby diminishing the partial volume of the contractile myofibrils.

The resulting energy deficit soon inhibits the formation of new structures
and the decreased amount of ATP stimulates various destructive processes
associated with decrease in the number of myofibrils. This process is
referred to as irrational adaptation.

Growth of any living structure is related to the balance between its volume
and its surface area. When muscle hypertrophy occurs, the surface of the
fibres grows more slowly than their volume and, this imbalance causes the
fibres to disintegrate and restructure in a way which preserves their
original metabolic state (Nikituk & Samoilov, 1990).

It would appear that light and medium increases in loading require less
energy, facilitate cell repair, minimise the occurrence of destructive
processes and stimulate the synthesis of new, non-hypertrophied cellular
structures. Medium loads applied with a medium rate of increase in loading
produce intense muscular development, the process in this case being
referred to as rational adaptation..

The fact that conventional isometric training improves performance in
static, rather than dynamic, exercise may be due to the different
structural effects of isometric training on the muscle fibres, muscle
cells, connective tissues and blood capillaries.

MORE ON OPTIMAL HYPERTROPHY

This work seems to corroborate the hypothesis referred to earlier that
there may be an optimum size for muscle fibres undergoing hypertrophy
(MacDougall et al, 1982; Tesch & Larsson, 1982). The importance of
prescribing resistance training regimes which produce the optimal balance
between hypertrophy and specific strength then becomes obvious. Thus, it
is not only prolonged cardiovascular training which can be detrimental to
the acquisition of strength, but multiple fairly high repetition sets of
heavy bodybuilding or circuit training routines to the point of failure may
also inhibit the formation of contractile muscle fibres.

Therefore, it is vital to monitor regularly changes in muscular structure
and function alongside changes in size and mass. In most cases the taking
of biopsies is not possible or financially practical, so that indirect
assessment of the adaptive processes is necessary. Increase in hypertrophy
of a given muscle zone may be assessed from muscle girth and skinfold
thicknesses at that site, while factors such as relative strength, maximal
strength and the strength deficit (see Ch 1) serve as useful indicators of
functional efficiency.

INDISCRIMINATE WEIGHT TRAINING

Bosco (1982a) cautions against the indiscriminate use of resistance
training that typifies much of the 'cross training' prescribed with weights
and circuits by Western personal trainers and coaches. He emphasizes that,
although heavy resistance training serves as a powerful stimulus for the
development and hypertrophy of both ST and FT fibres, the invaluable role
played by FT development can be impaired by the accompanying growth of ST
fibres, because the latter appear to provoke a damping effect on FT
contraction during fast movement.

This is due to the fact that, during high speed shortening of muscle, the
sliding velocity of ST fibres can be too slow and therefore, may exert a
significant damping effect on the overall muscle contraction. He concludes
that the central role played by the storage and release of elastic energy
by the connective tissues of the muscle complex should never be ignored in
sport specific training programmes.
Dr. Mel Siff

cheers,klaus

[kurt]

hallo klaus,
darüber, dass man nicht parallel das optimum seines kraft- und ausdauerpotentials herausholen kann, brauchen wir nicht zu diskutieren (aber selbstverständlich kann man diese beiden motorischen grundeigenschaften parallel trainieren und verbessern). auch über den aspekt "optik versus funktion" (->BB vs kraftsport) sind wir uns, denke ich, einig.
der artikel enthält gute gedanken, aber ich bin nicht mit allem einverstanden. meine kritikpunkte:
1. das zitieren von papers aus den frühen 80er-jahren ist alles andere als "up to date".
2. ein maximalkrafttraining spricht die ST-fasern kaum an bzw. keineswegs so an wie die FT-fasern.
3. ein maximalkrafttraining bewirkt keine signifikante vermehrung von mitochondrien, dazu bedarf es eines ausdauertrainings. eine vergrößerung von mitochondrien durch krafttraining bzw. eine vergrößerung deren oberfläche ist mir nicht bekannt. die energiebereitstellung für anaerobe muskelarbeit findet vielmehr im cytoplasma der muskelzelle statt. korrigiere mich, sollte ich falsch liegen.
gruß, kurt

[klaus]

hi kurt!

darüber, dass man nicht parallel das optimum seines kraft- und ausdauerpotentials herausholen kann, brauchen wir nicht zu diskutieren (aber selbstverständlich kann man diese beiden motorischen grundeigenschaften parallel trainieren und verbessern). auch über den aspekt "optik versus funktion" (->BB vs kraftsport) sind wir uns, denke ich, einig.

keine frage!

zu 1.) das zitieren von papers aus den frühen 80er-jahren ist alles andere als "up to date".

is es nicht,aber auch nicht zwangsweise falsch.... der mel siff arbeit glaub ich recht viel mit russen zusammen bzw bezieht sich auf ihre untersuchungen....und in russland wurden in den 80ern meiner meinung nach schon erkenntnisse bez. krafttraining gewonnen(die hatten ja genug gewichtheber..und somit die möglichkeit einiges zu probieren bzw zusammenhänge herzustellen[ich mein jetzt das training und nicht dianabol]),die noch heute gültigkeit haben....

zu2.) ein maximalkrafttraining spricht die ST-fasern kaum an bzw. keineswegs so an wie die FT-fasern.

das is wieder so eine sache....gibt papers mit verschiedensten aussagen[img]/phpapps/ubbthreads/images/icons/mad.gif[/img],aber natürlich is die wirkung auf die ft-fasern grösser...
bin vor kurzem mal über einige gestolpert,wo die rede von umwandlung von muskelfasern war(abh. vom training)...dachte eigentlich immer,der anteil der fasern sei genetisch bestimmt.....

zu3.) ein maximalkrafttraining bewirkt keine signifikante vermehrung von mitochondrien, dazu bedarf es eines ausdauertrainings. eine vergrößerung von mitochondrien durch krafttraining bzw. eine vergrößerung deren oberfläche ist mir nicht bekannt. die energiebereitstellung für anaerobe muskelarbeit findet vielmehr im cytoplasma der muskelzelle statt. korrigiere mich, sollte ich falsch liegen.

keine ahnung! müsst ich mich mal umschauen,oder hast du da was bei der hand????


cheers,klaus

[kurt]

hallo klaus,
zu 1: diese arbeiten sind oft von fragwürdigem studiendesign
zu 2: das ist leistungsphysiologisches basiswissen. über die "umwandlung" von muskelfasern habe ich schon gepostet. nur gewisse "intermediärfasern", sprich die typ IIc fasern, können sich bei entsprechendem training in richtung typ I oder typ II entwickeln (eher in richtung "rot" bei entsprechendem ausdauertraining). eine umwandlung "rot" (typ I)zu "weiß" (typ II) ist jedoch nicht möglich.
zu 3: ja, ein lehrbuch der biochemie

ich darf zwei meiner "alten" postings zu diesem thema in erinnerung rufen:

http://www.fitness.com/phpapps/ubbth...&Main=4559

http://www.fitness.com/phpapps/ubbth...amp;sb=&o=

gruß, kurt