Ironslave's training tidbits

[jornT]

thats pretty much the answer for 90% of questions! the training section is bombarded with questions on how to increase your legs,pecs, arms etc, and basically, the answer is get stronger on the basics over a moderate rep range!

Which sounds nice and easy, but in practice it results in most people doing stupid shit like HIT, arnold style split etc. Understanding proper training progression models seems to be very complicated for most people. Just try add weight to be barr isn't the way it works, or atleast, very ineffective once you past your beginner status.

 

[Ironslave]

Let's make stuff complicated.

Heat stress inhibits skeletal muscle hypertrophy.
Frier BC, Locke M.

Faculty of Physical Education and Health, University of Toronto, 55 Harbord Street, Toronto, Ontario M5S 2W6, Canada.

Heat shock proteins (Hsps) are molecular chaperones that aid in protein synthesis and trafficking and have been shown to protect cells/tissues from various protein damaging stressors. To determine the extent to which a single heat stress and the concurrent accumulation of Hsps influences the early events of skeletal muscle hypertrophy, Sprague-Dawley rats were heat stressed (42 degrees C, 15 minutes) 24 hours prior to overloading 1 plantaris muscle by surgical removal of the gastrocnemius muscle. The contralateral plantaris muscles served as controls. Heat-stressed and/or overloaded plantaris muscles were assessed for muscle mass, total muscle protein, muscle protein concentration, Type I myosin heavy chain (Type I MHC) content, as well as Hsp72 and Hsp25 content over the course of 7 days following removal of the gastrocnemius muscle. As expected, in non-heat-stressed animals, muscle mass, total muscle protein and MHC I content were significantly increased (P < 0.05) following overload. In addition, Hsp25 and Hsp72 increased significantly after 2 and 3 days of overload, respectively. A prior heat stress-elevated Hsp25 content to levels similar to those measured following overload alone, but heat stress-induced Hsp72 content was increased significantly greater than was elicited by overload alone. Moreover, overloaded muscles from animals that experienced a prior heat stress showed a lower muscle mass increase at 5 and 7 days; a reduced total muscle protein elevation at 3, 5, and 7 days; reduced protein concentration; and a diminished Type I MHC content accumulation at 3, 5, and 7 days relative to nonheat-stressed animals. These data suggest that a prior heat stress and/or the consequent accumulation of Hsps may inhibit increases in muscle mass, total muscle protein content, and Type I MHC in muscles undergoing hypertrophy.

PMID: 17688192 [PubMed - indexed for MEDLINE]

Sure, lets make it complicated indeed.

Heat stress facilitates stretch-induced hypertrophy of cultured muscle cells.
Yamashita-Goto K, Ohira Y, Okuyama R, Sugiyama H, Honda M, Sugiura T, Yamada S, Akema T, Yoshioka T
J Gravit Physiol. 2002 Jul ; 9(1): P145-6

Increased mechanical stress induced by stretch is an important growth stimulus in skeletal muscle. Heat shock proteins (HSPs) are an important family of endogenous, protective proteins. HSP90 and HSP70 families show elevated levels under beat stress. Mechanical stress, such as physical exercise, is known to induce not only muscular hypertrophy but also the elevation of HSPs expression in skeletal muscle. The purpose of this study was to determine whether heat stress facilitates the stretch-induced hypertrophy of skeletal muscle cells. Cultured rat myotubes (L6) were plated on collagenized Silastic membranes and incubated at 41 degrees C for 60 and 75 minutes (heat shock). Following the incubation, the cells were subjected two-second stretching and four-second releasing for 4 days at 37 degrees C. Protein concentrations in the homogenates and pellets of the cultured skeletal muscle cells increased under heat shock and/or mechanical stretching. The protein concentration of cells following mechanical stretching following heat shock was significantly higher than that following either heat shock or mechanical stretching alone. HSP72 in supernatants and HSP90 in pellets increased under heat shock and/or mechanical stretching. HSP90 in supernatants decreased following heat shock and/or mechanical stretching. Changes in HSPs and cellular protein concentrations in stressed cells suggest that the expression of HSPs may be closely related with muscular hypertrophy.




Heat-stress enhances proliferative potential in rat soleus muscle.
Uehara K, Goto K, Kobayashi T, Kojima A, Akema T, Sugiura T, Yamada S, Ohira Y, Yoshioka T, Aoki H
Jpn J Physiol. 2004 Jun ; 54(3): 263-71

The effects of heat-stress on proliferative potential in vivo were studied in rat skeletal muscle. Male Wistar rats (7-weeks-old) were divided into two groups: control (n=24) and heat-stressed (n=24). Rats in the experimental group were exposed to environmental heat-stress (41 degrees C for 60 min) in a heat chamber without anesthesia. The soleus muscles were dissected 1, 7, and 14 days after the heat exposure. The wet and dry weights of soleus muscle relative to body weight in the heat-stressed group were significantly higher than controls 7 days after the exposure (10.1% and 17.5%, respectively, p <0.05). The distribution of 5-bromo-2'-deoxyuridine and proliferating cell nuclear antigen-positive nuclei, that are the indicators for the cell proliferation, were increased by 2.2 and 5.1 times, respectively 1 day after heating (p <0.05). The expressions of heat shock protein 72 (58.0%) and phosphorylated p70S6 kinase (52.3%) were increased 1 day following heat exposure (p <0.05). These results suggest that heat-stress could promote the cell proliferation and induce muscular hypertrophy.

Exercise-induced HSP27, HSP70 and MAPK responses in human skeletal muscle.
Thompson HS, Maynard EB, Morales ER, Scordilis SP
Acta Physiol Scand. 2003 May ; 178(1): 61-72

AIM: The present work examined protein and messenger RNA (mRNA) expression of intramuscular heat shock protein 27 (HSP27), heat shock cognate (HSC70) and HSP70 in human biceps brachii (BB) and vastus lateralis (VL) subsequent to two different exercises. METHODS: Untrained subjects performed 50 high-force eccentric contractions with their non-dominant BB and ran downhill (-10 degrees) for 30 min. The 48-h PX stress response was evaluated with immunoblotting and reverse transcriptase-polymerase chain reaction (RT-PCR). Muscle damage was indicated indirectly at 48 h post-exercise (PX) [loss of mobility, muscle soreness and serum creatine kinase (CK) activity]. RESULTS: On the protein level, HSP27 and HSP70 increased significantly PX in the BB (384 and 227%, respectively; P < 0.01), but there were no significant HSP changes in the VL or in HSC70 in either muscle. The RT-PCR data complemented these findings: BB HSP27 and HSP70C mRNA levels increased (135 and 128%, respectively; P < 0.05); in the VL only HSP70B increased (206%; P < 0.05). Phosphorylation of e-jun NH2-terminal kinase (JNK) and extracellular regulated kinase (ERK) increased significantly in the BB (226 and 200%, respectively; P < 0.05) but not in the VL, indicating activation of these pathways only after the resistance exercise. CONCLUSION: These data indicate that the PX HSP and mitogen-activated protein kinase responses are exercise-specific and local, not systemic. Further, only the resistance exercise induced HSP expression (protein and mRNA) and JNK/ERK activation at 48 h PX, suggesting that these molecules may be important to long-term skeletal muscle adaptations such as hypertrophy.


Thanks for the paper though Jorn, I'll read the full texts and get back to you.

 

[youngmusclejock]

Which sounds nice and easy, but in practice it results in most people doing stupid shit like HIT, arnold style split etc. Understanding proper training progression models seems to be very complicated for most people. Just try add weight to be barr isn't the way it works, or atleast, very ineffective once you past your beginner status.

What training program do you recommend jorntT? Or what is your theory on increasing muscle?

 

[knight_rider]

Which sounds nice and easy, but in practice it results in most people doing stupid shit like HIT, arnold style split etc. Understanding proper training progression models seems to be very complicated for most people. Just try add weight to be barr isn't the way it works, or atleast, very ineffective once you past your beginner status.

yeah good point, im just pointing out how doolie's always ask questions like 'how do i get bigger quads?' when the answer is a simple as sqaut more! etc!

but yeah clearly many people do start doing ridiculous things, i just do think bodybuilding is bread and butter lifts over a moderate rep range, with progression the aim of the game!

 

[knight_rider]

What training program do you recommend jorntT? Or what is your theory on increasing muscle?

Jorn T's theory is exactly that, a theory, 'all say and no play!' lol he is just being argumentative, he knows progressive overload (of poundage over a mod rep range over time) is key to growing, he just like to complicate things!

 

[jornT]

Jorn T's theory is exactly that, a theory, 'all say and no play!' lol he is just being argumentative, he knows progressive overload (of poundage over a mod rep range over time) is key to growing, he just like to complicate things!

Yeah, because the guys at westside, they like to complicate things, reading all the russian manuals