Intensité de l'effort et hypertrophie (Haycock)...
Posté: 14/04/2004 16h56
Bryan Haycock :
"There have already been some great explanations in this thread but I would liek to add just one more thought.
Remember that the primary growth stimulus is weight, not movement, per se. Imagine a biceps muscle surgically removed with both the origin and insertion tendons intact.
Now take that muscle and hang it with a weight attached to it. As long as it can get nutrients, it will hypertrophy. Even without the nerves. Each muscle cell is what is called a "mechanocyte". A mechanocyte is a cell that is able to respond to physical stimuli, not just hormones and other chemical signals. So when you stretch or squeeze a muscle cell, it will begin to grow as long as there is somethign to build muscle out of (i.e. amino acids). Did you know even massage will stimulate anabolic pathways?
Now training to "failure" isn't actually a failure of the muscle, it is a failure of the central nervous system (CNS). If I am lifting a 50 pound dumbell, the weight will not change from the first to the last rep, it will remain 50 pounds forever. So, if you can spare your CNS it will allow you to train again sooner. This is a good thing.
Assuming hypertrophy is your goal consider this. If you want to do 10 reps with a given weight. It is better to do 2 sets of 5, than 1 set of 9.5 to failure. Why? Because if I do 2 sets of 5, I can repeat that workout with the same or more weight within 48 hours. If I blasted my muscles to complete exhaustion by training to absolute failure all the time, it takes at least a week for my strength to return to baseline. Thus preventing me from training with the same weight until my CNS has recovered.
This is a hypertrophy-specific way of looking at and doing things and is quite different from simple strength training."
complément d'infos (toujours haycock)
"
Normally you won't really "fry" the CNS. When the CSN begins to malfunction due to too much volume of exercise, they call it "overtraining" and is characterised by CSN symptoms like insomnia, anorexia, rapid heart rate, difficulty concentrating, irritability, etc.
When you get to the end of a set to failure, a number of things contribute to the muscle not responding to your mental commands. pH, ADP, Ca++, and other things can all inhibit contraction.
That isn't exactly what leads to CNS depletion. The depletion is "central", meaning it occurs near and in the brain. As the muscle fails to contract, you increase your "effort" or in other words, your CNS output. Usually this increases firing rate, but in the end, it leads ot the same thing...fatigue.
The metabolic factors contributing to momentary muscle failure stimulate the muscle it increase its resistance to the negative effects of metabolic fatigue. This alone will make you "stronger". A more accurate definition is strength-endurance.
So, there is nothing wrong with going to momentary muscle failure. The problem comes with draining the CNS tank so to speak. This is why "forced reps" are an absolute killer on the CNS. Its like opening up a four barrel carburetor whilel you watch your fuel gage drop like a rock. All effort, with no real increase in load."
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Meme si je suis 100% d'accord avec ca, car l'échec on peut bien le voir en pratiquant n'a rien de musculaire mais plutot nerveux et l'intensité de l'effort n'est pas relevante pour l'hypertrophie puisqu'on peut s'amuser a aller à l'échec à vide sans aucun effet hypertrophique, je continue d'aller à l'échec par habitude, par gout de l'effort et aussi car j'espère battre un record à chaque fois.
"There have already been some great explanations in this thread but I would liek to add just one more thought.
Remember that the primary growth stimulus is weight, not movement, per se. Imagine a biceps muscle surgically removed with both the origin and insertion tendons intact.
Now take that muscle and hang it with a weight attached to it. As long as it can get nutrients, it will hypertrophy. Even without the nerves. Each muscle cell is what is called a "mechanocyte". A mechanocyte is a cell that is able to respond to physical stimuli, not just hormones and other chemical signals. So when you stretch or squeeze a muscle cell, it will begin to grow as long as there is somethign to build muscle out of (i.e. amino acids). Did you know even massage will stimulate anabolic pathways?
Now training to "failure" isn't actually a failure of the muscle, it is a failure of the central nervous system (CNS). If I am lifting a 50 pound dumbell, the weight will not change from the first to the last rep, it will remain 50 pounds forever. So, if you can spare your CNS it will allow you to train again sooner. This is a good thing.
Assuming hypertrophy is your goal consider this. If you want to do 10 reps with a given weight. It is better to do 2 sets of 5, than 1 set of 9.5 to failure. Why? Because if I do 2 sets of 5, I can repeat that workout with the same or more weight within 48 hours. If I blasted my muscles to complete exhaustion by training to absolute failure all the time, it takes at least a week for my strength to return to baseline. Thus preventing me from training with the same weight until my CNS has recovered.
This is a hypertrophy-specific way of looking at and doing things and is quite different from simple strength training."
complément d'infos (toujours haycock)
"
Normally you won't really "fry" the CNS. When the CSN begins to malfunction due to too much volume of exercise, they call it "overtraining" and is characterised by CSN symptoms like insomnia, anorexia, rapid heart rate, difficulty concentrating, irritability, etc.
When you get to the end of a set to failure, a number of things contribute to the muscle not responding to your mental commands. pH, ADP, Ca++, and other things can all inhibit contraction.
That isn't exactly what leads to CNS depletion. The depletion is "central", meaning it occurs near and in the brain. As the muscle fails to contract, you increase your "effort" or in other words, your CNS output. Usually this increases firing rate, but in the end, it leads ot the same thing...fatigue.
The metabolic factors contributing to momentary muscle failure stimulate the muscle it increase its resistance to the negative effects of metabolic fatigue. This alone will make you "stronger". A more accurate definition is strength-endurance.
So, there is nothing wrong with going to momentary muscle failure. The problem comes with draining the CNS tank so to speak. This is why "forced reps" are an absolute killer on the CNS. Its like opening up a four barrel carburetor whilel you watch your fuel gage drop like a rock. All effort, with no real increase in load."
---
Meme si je suis 100% d'accord avec ca, car l'échec on peut bien le voir en pratiquant n'a rien de musculaire mais plutot nerveux et l'intensité de l'effort n'est pas relevante pour l'hypertrophie puisqu'on peut s'amuser a aller à l'échec à vide sans aucun effet hypertrophique, je continue d'aller à l'échec par habitude, par gout de l'effort et aussi car j'espère battre un record à chaque fois.