A Norwegian guy, scientist and coach claim this to be a great way to gain size and strength. Your thoughts, anyone tried something similar? Got this link from a friend of mine:)
i have just google translated it, if its some miss spellings i am sorry, but you get the main point with the article. I cant read norwegian, but after translated it i could read it… ofc some words dont make sense. I Upplode the graphs under the article.
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In this article you will learn more about using Myo-reps to reactivate mechanisms for muscle growth, how to make better progress with high frequency and why you should have both light and heavy weights in your program.
There have been few articles from me lately, but that does not mean I’ve been lazy. I have worked behind the scenes with new training methods and diet strategies, to the delight of all those I have coached last year. The results have been formidable if I may say so myself, and now it’s time to share my final thoughts with the readers of Fitness Blog.
For the few of you who do not manage to get you through one of my articles without having to resort to more double espresso and oxygen mask, I know I write a lot when I first started, but when I log my overly large head you have to figure that it does not come in small drips, it becomes more like a tsunami. It is therefore allowed with pee breaks along the way.
OCCLUSION
There have been several paradigm shifts in training theory in recent years, as new research is published. Of particular interest is the occlusion , which one with what looks like a large blood pressure cuff on the arm or leg with ridiculously low weights have induced significant muscle growth , even in trained elite lifters . Yes , I also think it’s funny to joke with you to achieve helkroppsokklusjon if you attach the cuff around your neck and tighten .
Subsequent studies have shown that you can achieve a similar effect without occlusion by exercising to the point of exhaustion . The criterion to get a training effect appears to be high muscle fiber activation , which is obtained from the first rep at heavier weights (from about 1 8RM ) but that requires that you exercise more failure / exhaustion at such light weights that we have studied here ( 20-50 % of 1RM ) .
The metabolic consequences of the lack of oxygen caused by occlusion increases muscle fiber activation earlier and thus enhances the effect of the mechanical tension multiply . Are you going to achieve " natural" occlusion must choose exercises and execution where the muscle is kept under constant tension , making isolation exercises especially suitable. Base Lift where you risk running out of breath before you exhaust the muscle and potentially risking injury by the technique involves eating forest is thus not very smart here .
Searching up studies on occlusion , the name Mathias Wernbom show up quite often. Mathias is a Swedish scientist who is passionate about hypertrophy , and I am so lucky to know this smart man. Many and long discussions in which he eagerly shared research results that have not been made public , contributed to the development of Myo -reps .
For those looking for a researcher as a thin man with white coat and glasses ( I did ), I can reveal that Mathias is one that both " talks the talk and walks the walk" . The man is a bulldozer over 100kg , and no stranger to drop fat biopsy needles in his thigh after a deadly 50 - rep sets of leg press, and then to study piece of meat under an electron microscope.
He has observed that Myo -reps with weights from about 50 % of 1RM can provide equally effective as occlusion of 20-30 % of 1RM . Upon reaching the exhaustion of the first so-called activation set , and then run several short series with only short breaks , you will get a high training volume while the metabolic signal is held high and with a relatively higher mechanical stress .
NUCLEUS AND MUSCEL SIZE
Ingrid Marie Egner at the University has also contributed to a paradigm shift in hypertrophy research in recent years. I’ll try to explain this short and simple, for this is the fairly advanced stuff : it is at all times a certain ratio between the size of a muscle cell and the number of nuclei it has, and you can say that the more nuclei - the bigger the muscle , or the potential for large muscle .
One of several mechanisms of hypertrophy is the activation of the so-called satellite cells, dormant stem cells located at the muscle cells and may merge with them and donate their nuclei when conditions demand it. For this to happen, the muscles subjected to overload. This can be achieved by mechanical stress , but okklusjonsforskningen has shown, the metabolic effects of høyrepstrening also obtain satellite cell activation - even though the mechanical tension ( simply weight lifting ) is low .
Ingrid and her team have seen that when the muscle is resting long enough so it shrinks ( atrophy ) , but the number of nuclei is maintained . This is the explanation behind the muscle memory ( muscle memory in English) . When after a long pause start exercising again you will quickly return to where you were again, because muscle is seeking to maintain the relationship between the number of nuclei and size. It therefore takes less time to train up lost muscle mass than it takes to achieve greater muscle mass than you had before. Quite intuitive and logical to most people , but to know why it is like that is still valuable for exercise science and for further research.
It is then equally logical that if you can increase the number of nuclei will be a limit to how much muscle can be . One sees that the better trained you are, the harder it will be to stimulate this mechanism . Extreme eccentric protocols which weights heavier than you can lift yourself, you can reactivate the process. It can also cause micro- trauma and inflammation in the muscle that prevents it from trained again on many days, anyone who has tried on eccentric exercise knows all too well . It thus takes a very long time before you are able to accumulate enough nuclei that it makes any difference in practice.
Wernbom have , however, seen that one can obtain satellite cell activation even in trained individuals with occlusion and light weights . See the following illustration, and note that the “free flow” is without occlusion . This group was still only a few repetitions from exhaustion on the first set and had relatively high levels of muscle fiber activation (ref aforementioned criteria ) . BFR 's Blood Flow Restriction - occlusion . Note in particular that the response is at its peak just 24 hours after the workout for the Free Flow of activated satellite cells ( MRF positive) .
Since the nervous system, joints and connective tissue spared excessive mechanical influences the inflammation that arises from this type of training can be very short-lived, and thus the muscle can be trained more often too. Wernbom told me about a research group with years of training background, where such dramatic increases in muscle cross-section over a four week period with daily occlusion. This was lifters who had measurable increases in muscle mass of several months. If you already spend several hours at the gym with extreme weights, it is almost impossible to would train even harder with even more sets to achieve overload since regeneration ability does not increase with the amount of exercise and the number of nuclei and thus muscle size remains unchanged.
EXERCISE MORE OFTEN
Frequency is in my opinion the most underrated training variable. Most people are all too keen to increase the volume by taking more sets and more exercises , but is there anything that can progress to stagnate fastest and hardest it must be volume - combined with Tynings to exhaustion .
It is at any time a certain threshold of work one has to exceed in order to stimulate an adaptation (strength and muscle growth) , and this threshold increases the better trained you are - however , a common misconception is that if you double the amount of exercise that doubles also stimulus . The so-called dose - response curve , however, flatter and flatter until it eventually goes down ! Doing too much , it will take longer and longer to recover , you create inflammation and , at worst, you incur an injury .
Meta - studies indicates the amount of exercise for maximum response, and you can consider the graph below, as a theoretical model, where the lower part of each set range are for beginners, the upper for fit. As you can see , a doubling of the amount of exercise from 1 to 2 sets for a novice and from 2 to 4 sets for a well trained could potentially increase the impact from about 50 % to about 80-90 % , while doubling the number of sets again from 4 to 8 sets only increase the effect from 80-90 % to 100 % . Dobler you yet again set to 16 , you get a negative effect, which over time can accumulate to over exercise or acute damage .
It will in many cases be worth taking the extra sets to potentially squeeze out 10 % extra power , but it is easy to forget that it will also increase the recovery time . A higher volume will therefore require a lower frequency to function over a longer period. What if you instead say you satisfied with 80 % power and a more conservative volume if it allows you to train more often and recover faster ?
EXAMPLE:
Do a little thought experiment for me: If you can achieve a hypothetical 100% power by training with 8 sets, but to keep the effect that high and ready to recover you must have four days rest, and can therefore work out every 5 . days. When you over 50 days to exercise ten times. Let’s give it a theoretical value of 10 x 100 = 1000. If by training 4 sets can achieve 80% power, but it also allows you to train every day or maybe every day. When you over 50 days to exercise 25-50 times, and thus achieve a value of 2500-5000 which is 2.5-5 times better.
FREQUENCY PROJECT
Yes , of course this is only a theoretical calculation, but if we look at the practical experience so it’s actually not that unrealistic to assume that this is true . The best example is the fabled Frequency project from 2009 , a collaboration between the Norwegian Powerlifting Association , NIH and the Olympic Mountain.
Well trained powerlifters were here divided into two groups. One group trained each base lifts ( bench press , squat, deadlift , or variations of these ) 3 days a week , a program developed by trainer Dietmar Wolf who has extensive experience with Norwegian lifters . The second group allocated the same amount of exercise over 6 days, ie half as many sets of the three base lifting for each training day. Average intensity / load was still the same, and total training volume at the end of the week were also identical .
The results have not been given enough attention in my opinion . It seems that NSF would prefer to keep your cards close to its chest bench -built and rather dominate internationally with their lifters . As powerlifting nation namely Norway best in the world , and that’s saying a lot considering how little land we are and how low recruitment it is - at least compared to giants like Russia where young boys recruited entirely from their children and then select the best out over many years of training , both for talent and whether they manage to survive the brutal and strict exercise regimes. Let’s not put under a squat rack , it probably is as aggressive doping controls in some other countries as it is in Norway , where you as an active athlete must agree to pee in the cup at three in the morning if the supervisor calling at your door.
As you can see from the results , it was a pretty dramatic difference in both strength development and muscle mass after 15 weeks, with a clear advantage for the group who trained six days a week. In fact , the total force twice as much for those trained six days , and although this was the " strength " as increased muscle cross section by 5-10 % in six days the group while it was actually no change in those in group 3 days .
I trained as junior lifter Erle Engmark with an auto- regulated høyfrekvensprogram , and after 9 months specific training she beat Norwegian records in all lift and became champion in his weight class . She is now the national team and receive full support of their expert trainers, and has become even more dominant as a powerlifter . And yes - with høyfrekvensprogrammer as NSF 's coaches have adopted and further developed after the success of Frequency project .
It’s almost a little sad that many fitness enthusiasts still going round and doggedly cling to the prevailing notion of bodybuilding and fitness world , where you are overtrained if you exercise squats more than once every full moon. Should your warped mind think of combining squats and deadlifts in the same workout will baby Jesus cry and you must expect coercion imposed exorcism .
It is important to mention that to achieve this high rate and at a high volume, intensity was measured as % of 1RM relatively low. On average trainer Norwegian powerlifters in about 77-80 % of 1RM , corresponding to a weight most people manage 6-9 reps . When trained primarily on the series with 3-6 reps and thus 1-3 reps in reserve on a continuous basis.
In fact , there are few or no boost as Tynes to the max in a training period , the reserved contests. When the nervous system is saved , improved recovery , and each lift can be very successfully trained 4-6 days a week. This is in stark contrast to the local hero at the gym like every Monday - the international bench press day - running 20 sets bench press to failure with forced reps , helped by a training buddy who happens to have gained huge biceps to rescue his friends from a barbell in free fall at an overtrained chest . With the same weight as he has lifted the last 2-3 years.
But yes, he can enjoy gainershaken after training with a clear conscience over the violent pump pectoralis so tired that it hurts to take pictures of themselves shirtless that is posted on Instagram and face book. Actually passing life in revue during every set , every Monday. hardcorebro # # # nopainnogain nobrainnopain
Additional Resources : Are you interested in reading more about høyfrekvenstrening , look up " squat every day" and Matthew Perryman , look at the training philosophy of the legendary Bob Peoples or vektløftercoachen John Broz . Even the " ass man " Bret Contreras has had great success with høyfrekvenstrening of squats.
Summary and practical tips
How can this be set up a training program ?
A productive implementation , for example, to exercise a given muscle with Myo -reps protocol 20-25 5 x the first day to achieve the aforementioned occlusion . When you exercise 20-25 reps on the first activation set , then 3-5 breath pause, followed by a series of 5 reps with pause until you fail 5 reps more - or you have run about 35-60 repetitions in total. I recommend starting with just a Myo -reps sets and see how things progress before increasing volume.
The day after you exercise the muscle with a few sets of a heavier base boost for example 3-6 reps area to take advantage of the activated satellite cells , and to give the muscle a heavier mechanical stress . Here also I recommend to start with, for example, 2 sets ( for heating) and also increase when you see your response after 1-2 weeks on the program. Alternatively, use a little higher volume and range of 6-12 reps - but remember that the volume automatically becomes higher by more reps per set , so still I would recommend that you stay at about 2-3 sets as a starting point. You accumulate the volume by frequency now, so you must count with training from the day before in the calculation.
Right now , I see great progress with the sequence Myo -reps one day ( 20-25 reps ), followed by heavier base boost next day (5-6 reps ), followed by more volume and higher reps next day (9-12 reps ), so repeated sequence of rest days when I feel I need it .
You may see the logic in that Myo -reps that activate satellite cells potentiates the heavier strength training the next day , which in turn potentiates the nervous system and booster weights you can use the volume training day again . This course can also be spread out to exercise every day for those who do not want to spend every day at the gym and get a modified version of the 5 Ã? 5 program ( the so-called Texas method) - or you can run 2-3 days training with 1 - 2 days break with different brand . There are many possibilities. I prefer to keep the signal for the training effect I want as " clean" as possible in each workout , and for a muscle group , I stay in about the same area reps and the same weights. If you train legs heavy , you can add høyreps Myo -reps exercise on the body to potentiate next workout , which you then train the upper body and legs with heavy høyreps - and so on …
Studies have indicated that the so-called non- linear periodization with more reps areas in the same week of exercise works better than linear periodization . Linear means to start light weights and high reps and gradually step up the weights and reps drop areas over a period of 8-12 weeks. This will work great for beginners, but for well-trained is probably much of the reason why non- linear periodization is better just after you get activated several mechanisms for muscle growth over a short period.
If you want to ask questions in the comments here , you must be prepared that it is difficult to give you a definitive answer . When I’m designing training programs is based on a comprehensive evaluation of training history , goals and assumptions.
To give you a final practical tip : start conservatively with a low amount of exercise and work out each muscle group more often. Increase training volume after 2-3 weeks when you see if you can recover as long as you continue to grow in strength and muscle size , you can adjust the volume even higher - but refer back to the graph of the dose - response and take at least 2 weeks each increase before increasing further . It is all too easy to become overzealous and burn itself out , so enjoy the progress rather than thinking you will get even better progress if you just take an extra set or exercise. It’s easy to slip over on the right side where the overtraining ghost is wondering .
Referances:
Wernbom M, Apro W, Paulsen G, Nilsen TS, Blomstrand E, Raastad T. Acute low-load resistance exercise with and without blood flow restriction increased protein signalling and number of satellite cells in human skeletal muscle. Eur J Appl Physiol. 2013 Sep 28. [Epub ahead of print]
Burd NA, West DW, Staples AW, Atherton PJ, Baker JM, Moore DR, Holwerda AM, Parise G, Rennie MJ, Baker SK, Phillips SM. Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men. PLoS One. 2010 Aug 9;5(8):e12033
Burd NA, Andrews RJ, West DW, Little JP, Cochran AJ, Hector AJ, Cashaback JG, Gibala MJ, Potvin JR, Baker SK, Phillips SM. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012 Jan 15;590(Pt 2):351-62. doi: 10.1113/jphysiol.2011.221200. Epub 2011 Nov 21.
Adams GR, Bamman MM. Characterization and regulation of mechanical loading-induced compensatory muscle hypertrophy. Compr Physiol. 2012 Oct;2(4):2829-70. doi: 10.1002/cphy.c110066.
Bruusgaard JC, Johansen IB, Egner IM, Rana ZA, Gundersen K. Myonuclei acquired by overload exercise precede hypertrophy and are not lost on detraining. Proc Natl Acad Sci U S A. 2010 Aug 24;107(34):15111-6. doi: 10.1073/pnas.0913935107. Epub 2010 Aug 16.
Bruusgaard JC, Egner IM, Larsen TK, Dupre-Aucouturier S, Desplanches D, Gundersen K. No change in myonuclear number during muscle unloading and reloading. J Appl Physiol (1985). 2012 Jul;113(2):290-6. doi: 10.1152/japplphysiol.00436.2012. Epub 2012 May 10
Raastad T, Kirketeig, A, Wolf, D, Paulsen G. Powerlifters improved strength and muscular adaptations to a greater extent when equal total training volume was divided into 6 compared to 3 training sessions per week (abstract). Book of abstracts, 17th annual conference of the ECSS, Brugge 4-7 July, 2012.