{"id":9161,"date":"2022-05-30T14:29:10","date_gmt":"2022-05-30T14:29:10","guid":{"rendered":"https:\/\/www.fitpro.com\/blog\/?p=9161"},"modified":"2022-05-30T14:57:22","modified_gmt":"2022-05-30T14:57:22","slug":"functional-hypertrophy-theory-and-practical-application","status":"publish","type":"post","link":"https:\/\/www.fitpro.com\/blog\/functional-hypertrophy-theory-and-practical-application\/","title":{"rendered":"Functional hypertrophy \u2013 theory and practical application"},"content":{"rendered":"<h2>In the world of fitness education, the theory (physiology) and application (training) in pursuit of muscular hypertrophy (gaining muscle mass) has been established for some 50 years in the annals of research. Paul Edmondson shares how to maximise both health <em>and <\/em>fitness using hypertrophy training.<\/h2>\n<p>Let\u2019s take a look at the traditional stance on muscular hypertrophy training. Variables and training parameters currently centre on:<\/p>\n<ul>\n<li>rep range \u2013 six to 12 (to failure)<\/li>\n<li>three to six sets of an exercise<\/li>\n<li>split routines (dividing the body into constituent parts to train more volume\/intensity for target muscles)<\/li>\n<li>compound over isolation exercises \u2013 bigger exercises that challenge more muscles secrete more anabolic hormones that fortify muscle tissue<\/li>\n<li>around 40-70secs total \u2018time-under-tension\u2019 \u2013 the duration time for which a working set lasts, which evidence points to being an optimal environment to stimulate hypertrophic responses.<sup>1<\/sup><\/li>\n<\/ul>\n<h3><strong>What is hypertrophy?<\/strong><\/h3>\n<p>Muscular hypertrophy is an increase in the size of muscle tissue. During the hypertrophic process, contractile elements enlarge and the extracellular matrix expands to support growth. Growth occurs by adding sarcomeres (compartments along the length of a muscle that houses the contractile proteins actin and myosin), increasing non-contractile elements and sarcoplasmic fluid, and bolstering satellite cell activity. This can happen two ways: \u2018in series\u2019 and \u2018in parallel\u2019.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-9165 size-full\" src=\"https:\/\/www.fitpro.com\/blog\/wp-content\/uploads\/2022\/05\/image00001-1.jpeg\" alt=\"\" width=\"638\" height=\"479\" srcset=\"https:\/\/www.fitpro.com\/blog\/wp-content\/uploads\/2022\/05\/image00001-1.jpeg 638w, https:\/\/www.fitpro.com\/blog\/wp-content\/uploads\/2022\/05\/image00001-1-300x225.jpeg 300w\" sizes=\"(max-width: 638px) 100vw, 638px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Traditional linear load training \u2018triggers\u2019 an \u2018in parallel\u2019 adaptation, whereby the muscle grows in its circumference\/width. This is the most common form of hypertrophy that dominates most hypertrophy programmes across the world, and has done for decades now, brought about by the variables discussed above.<sup>2<\/sup><\/p>\n<p>\u2018In series\u2019 hypertrophy, whereby the muscle grows in length via an increasing of sarcomeres, is the adaptation when odd-position, 3D multiplanar training is introduced. Research points to \u2018loaded stretch\u2019 training, AKA Loaded Movement Training, mechanically distorting \u2018titin\u2019 fibres that run parallel to myofibrils and bolstering the length in the sarcomeres. Long and strong = functional hypertrophy.<sup>3<\/sup><\/p>\n<p>So already we have two different mechanisms of hypertrophy and how they are stimulated; from an aesthetic viewpoint, hopefully you can see the unique advantage to having BOTH linear load traditional training (squats, deadlifts, bench presses, etc.) and 3D load training periodised within your weekly\/monthly training programmes \u2013 to fortify maximal length and width of the muscle\u2019s fa\u00e7ade.<\/p>\n<h3><strong>What is hyperplasia?<\/strong><\/h3>\n<p>Hyperplasia is when the fibre content within a given muscle increases \u2013 where individual myofibrils split, divide and multiply, making greater overall numbers of fibres within the sarcomeres. Once considered a distant theorisation, it has now been shown to be possible in animals and humans \u2013 quite different from the mechanisms of hypertrophy but equally valid, and essential in a person\u2019s quest to sculpt a muscular\/aesthetic physique.<\/p>\n<p>The <em>only<\/em>\u00a0method of training that has evidence to yield such benefits of hyperplasia is that of \u2018active range holds\u2019, a form of stretch training, and Loaded Movement Training.<sup>4<\/sup><\/p>\n<p>Active range hold stretching takes place where a stretch is held within a state of tension (not relaxation, which is how most stretch training is executed). The muscle exhibits tensile force through partial bodyweight, or an external force applied, for around 30% of effort. Applying active tension is \u2018key\u2019 to unlocking this potential and I personally love the TRX suspension trainer, which gives a great way to find, then hold, a stretch and then slowly begin to apply force through active tension holds to one\u2019s own capacity, to stimulate growth of new fibrils through prolonged mechanical tension.<\/p>\n<p>Let\u2019s now introduce three approaches to your training to maximise your hypertrophic gains!<\/p>\n<h3><strong>1. Adopting intra-set rest training alongside your traditional linear load days<\/strong><\/h3>\n<p>This is where active range holds (stretches) take place for 30-90secs: start with 30secs and progress towards longer holds, in between working sets and in between exercises. Think of it as performing your working sets and then super setting with high active tension holds\/stretches set after set, for all trained muscles in the workout\/programme. This methodology can be thought of as a new training system but with the specific focus of triggering both hypertrophy and hyperplasia in\/around trained myofibrils<sup>5<\/sup>.<\/p>\n<p>Example: bench press 10 reps to failure, rest 30secs, initiate active range hold stretch for 60secs (30% effort), rest 30secs, repeat as many sets as desired. Do the same for <em>every<\/em> trained muscle throughout the week.<\/p>\n<h3><strong>2. Loaded Movement Training (LMT)<\/strong><\/h3>\n<p>Whole-body, task-orientated movement trained with external mass, moving three dimensionally to fortify \u2018long and strong\u2019 muscle tissue through lengthening and strengthening of titin proteins; this adds length to sarcomeres, giving muscles the long, aesthetic, \u2018fit\u2019 look. Coupled with the hypertrophic gains, LMT has also been shown to increase numbers of protein strands \u2013 hyperplasia adaptation \u2013 (up to 58% more) in trained muscles through increased time in a \u2018high mechanical tension\u2019 environment. Talking of high mechanical tension environments, an adage can be laid to bed (see below).<sup>6<\/sup><\/p>\n<p><iframe loading=\"lazy\" title=\"Paul Edmondson - Functional Hypertrophy &amp;ndash; Theory and Practical Application\" src=\"https:\/\/player.vimeo.com\/video\/715152245?h=333abb7b88&amp;dnt=1&amp;app_id=122963\" width=\"640\" height=\"640\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><strong>3. Low load \u2013 high rep training<\/strong><\/h3>\n<p>It\u2019s not necessarily new, in fact far from it, but any kind of resistance training that\u2019s subjected to high repetitions to failure (in the 12-25 range) \u2013 usually considered muscular endurance range \u2013 has been shown to stimulate high-threshold motor units (HTMUs). HTMUs typically \u2018switch-on or contribute\u2019 to high-threshold\/lactate-style tasks. Their respective muscle fibres are now recruited for the modulation of muscle mass \u2013 more muscles recruited, more hypertrophy possibilities. This high mechanical tension environment also yields inflammatory processes whereby hypertrophy is realised.<\/p>\n<p>The inflammatory processes kick-started by high mechanical tension environments increase the body\u2019s production of lactic acid via a high-intensity training effect; the lactic acid \u2018bathing\u2019 of muscles is coupled with anabolic hormonal secretion, which are catalysts to building muscle tissue and diminishing body fat, and are where gains of hypertrophy are initiated.<\/p>\n<p>These anabolic hormones are testosterone, human growth hormone (HgH), insulin-like-growth-factor-1 (IGF-1) and the lesser known mTOR (mammalian target of rapamycin). These all modulate the growth factors in human muscle proteins and <em>all<\/em> build muscle and burn body fat \u2013 these are the \u2018keys\u2019 to unlocking aesthetic potential.<sup>7<\/sup><\/p>\n<h3><strong>Who should partake in the pursuit of hypertrophy?<\/strong><\/h3>\n<p>In a nutshell, everybody!<\/p>\n<p>Increases in muscle mass assist with the following:<\/p>\n<ol>\n<li>Improve body composition \u2013 increase lean muscle and burn body fat \u2013 so you look and feel better.<\/li>\n<li>Boost immune system function \u2013 because of increased glutamine production (amino acid that governs immune function) defending against colds, flu and COVID-19 signs\/symptoms.<sup>8<\/sup><\/li>\n<li>Protect, stabilise and assist in dynamic mobility around joints\/connective tissue.<\/li>\n<li>High rep\/low load days are great for \u2018the engine\u2019 \u2013 increasing capillarisation and mitochondrial density. The more of these you have, the longer you\u2019ll live. Period.<\/li>\n<li>LMT \u2013 enhances ALL tissue integrity (skin, muscle, nerves and fascia), meaning more elasticity, strength, hydration and resilience, as well as dynamic functional mobility in the articular elements of the body preventing osteoarthritis and osteoporosis.<\/li>\n<li>Production of endocannabinoids (enzyme particles found in marijuana; also, we humans have these built into our muscle tissue) released into the blood, elevating euphoric feeling, cognitive function, mood and self-esteem.<\/li>\n<\/ol>\n<p>You\u2019ve been looking out for \u2018that programme\u2019 for some time now that maximises HEALTH and FITNESS, as well as improving the way you look and feel. Look no further: you\u2019ve just found it!<\/p>\n<p><strong>Author Bio<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-10471 size-thumbnail\" src=\"https:\/\/www.fitpro.com\/blog\/wp-content\/uploads\/2021\/11\/Paul-Edmondson-cropped-150x150.png\" alt=\"Paul Edmondson headshot\" width=\"150\" height=\"150\" \/><\/p>\n<p><strong>Paul Edmondson<\/strong> is a dedicated leader within the fitness industry, having worked with, and for some of the leading pioneers and biggest\u00a0brands in the world both nationally and globally. Paul has presented in 24 countries, over 5 continents on behalf of Gray Institute,\u00a0<a href=\"https:\/\/www.viprfit.com\/\" target=\"_blank\" rel=\"noopener\">ViPR<\/a>, TRX, Anatomy Trains, Trigger Point, SKLZ, institute of Motion and at the IDEA World conference. His thought-provoking sessions are designed to bridge the gap between the traditional and new sciences to better equip trainers to serve their unique and individual clients. Paul takes pride in delivering complex content in a simplified and application specific manner that is perfect for trainers wanting to learn more, and is determined to drive forward those he works with to help them become \u201cbetter versions of themselves\u201d<\/p>\n<p><strong>Resources and references:<\/strong><\/p>\n<p>1 Tudor Bompa (Periodization)<\/p>\n<p>2 Brad Schoenfeld (Science and development of Muscle Hypertrophy)<\/p>\n<p>3 Chris Beardsley (Personal conversations)<\/p>\n<p>4 Brad Schoenfeld (Science and development of Muscle Hypertrophy)<\/p>\n<p>5 Brad Schoenfeld (Science and development of Muscle Hypertrophy)<\/p>\n<p>6 Brad Schoenfeld (Science and development of muscle hypertrophy)<\/p>\n<p>7 Institute of motion (metabolic flexibility)<\/p>\n<p>8 Charles Poloquin (Poloquin group)<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In the world of fitness education, the theory (physiology) and application (training) in pursuit of&#8230;<\/p>\n","protected":false},"author":3,"featured_media":9164,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[35],"tags":[3052,2773,439],"class_list":{"0":"post-9161","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-personal-training","8":"tag-hyperplasia","9":"tag-hypertrophy","10":"tag-loaded-movement-training"},"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/posts\/9161"}],"collection":[{"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/comments?post=9161"}],"version-history":[{"count":3,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/posts\/9161\/revisions"}],"predecessor-version":[{"id":9167,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/posts\/9161\/revisions\/9167"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/media\/9164"}],"wp:attachment":[{"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/media?parent=9161"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/categories?post=9161"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/tags?post=9161"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}