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.Page 39http://www.bodyrecomposition.com Now I should mention that the idea of myofibrillar and sarcoplasmic hypertrophy as twoseparate entities is not really supported by American research (or researchers for that matter).But most European texts do make the distinction.Beyond that, you can look at athletes who dodifferent types of training and they simply look different.Yeah, I know, all of the mainstreamfolks reading this think I'm full of shit now but it s true.Guys who train with heavy intense loads(tension training) have muscles with a different visual quality than guys who only train with highreps and short rest intervals (pump training).That is, powerlifters who almost exclusively usetension training look different than the guys who use only pump training.Even bodybuilders likeDorian Yates, who train with heavy loads, just look denser than the guys who just pump themuscle endlessly.Of course, to maximize total size, you should use both but I'm getting ahead ofmyself here.Before we continue, I want to expand on the steps involved in myofibrillar hypertrophy.The first step is the stimulus to grow new contractile tissue, which is a high tension load (alongwith damage).This activates certain genes in the muscle cell which tell the nucleus to producemessenger RNA (mRNA), which is simply a blueprint for proteins.mRNA comes out of thenucleus where it eventually runs into a cellular machine called a ribosome.With the mRNA asan instruction, the ribosome starts grabbing amino acids out of the intracellular amino acid pooland starts putting them together into new contractile proteins, which are then integrated into theexisting fibers.Voil, bigger muscle fibers.I should note that the processes involved are muchmore complicated than this but I don't want to get into all of the details in this book.As I've mentioned before, this is an energy intensive process.Meaning that if cellularenergy levels are low (because glycogen is depleted or creatine phosphate levels are low), proteinsynthesis won't occur very effectively.I should also mention that mRNA doesn't hang aroundforever, it starts to be degraded fairly quickly.In fact, recent studies show that the increasedprotein synthesis from a single bout of training is gone within 36 hours after that training bout.So maybe the old dictum of train a muscle every 48 hours wasn't so far out in left field.It s currently thought that the speed at which ribosomes can synthesize proteins is therate limiting step for protein synthesis.That is, the number and activity of your ribosomes is thebottleneck for how quickly you can grow.Few and/or slow acting ribosomes and you grow slowly;lots and/or fast acting ribosomes and you can grow more quickly.For the record, I should makemention that Duchaine and Zumpano were years ahead of the curve when they realized this backin 1982, in the original Ultimate Diet.Modern science is validating what they figured out over 20years ago.I also want to mention that androgens increase ribosome activity which is probablyanother way they increase muscle mass above normal.So, you ask, can we increase the number or activity of the ribosomes that are present inthe muscle? Well, yes, but only temporarily.Like mRNA, the increased ribosome number isshort-lived, on the order of a few days.And how do we do that? Well, in roughly the same way westimulate growth in general: by applying an unfamiliar stress to the tissue.In response, the cellPage 40http://www.bodyrecomposition.com increases the activity (and maybe the number) of ribosomes.Faster protein synthesis can nowoccur.I was originally hoping that my friend Bryan Haycock would have finished his book onHypertrophy Specific Training, as that would explain all of the details that I skimmed over above.Apparently he hasn't so here's the brief overview.After looking at the research into growthextensively, Bryan concluded that training a muscle more frequently, with progressivelyincreasing loads (weights increase at each workout for 2 week blocks) gives optimal growth.Theabove physiology gives some of the reason why.You can read more about Bryan's approach totraining at http://www.hypertrophy-specific.com.In any event, with frequent training and increasing tension stimulus, you can keep bothribosomes and mRNA levels elevated and grow more effectively.Training too infrequently doesn'toptimize both ribosome and mRNA levels for maximal growth which may explain why manynatural athletes don't do well with the typical "train each bodypart once per week approach.Although we're not going to apply HST in its original form, we're going to use the physiology ofmuscle growth to our very large advantage [ Pobierz całość w formacie PDF ]