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Team Training: Alternate modalities For Hypertrophy
Hypertrophy●Living tissue growth by increase in the size of its components
●The more intense the required function, the greater the mass of the working structure needed to perform the function (intensity of functioning of structures)
●Increase in diameter is due to enlargement of individual muscle fibers by increase in the number of and size of individual myofibrils, accompanied by increase in amount of connective tissue
● Two types of hypertrophy○ Sarcoplasmic hypertrophy- volume of non-contractile
muscle proteins (fibers) and semifluid plasma between muscle fibers increase
■ cross sectional area increases■ muscle fibers per unit area decreases■ no corresponding strength increase
○ Sarcomere hypertrophy- increase in size and number of sarcomere which comprise the myofibrils
■ added in series or parallel to existing myofibrils ■ only parallel growth adds to increased ability to
produce muscle tension■ area density of myofibrils increase and there is
significantly greater ability to exert muscle strength
● Sarcomere hypertrophy is far more important in most athletic activities
Hyp
ertro
phy
Mechanical Drop Sets● Single set-extended: work increases
without reducing load
● Overall volume reduced
● Maintains Time Under Tension (TUT)
● Decreases athlete rotation throughout
exercise
Mec
hani
cal
Dro
p Se
t ●No need to change weight
●Change foot or hand placement, angles, or
inclines
●Start with the hardest and work to easiest
●Elevator Press, up the rack push ups, multiple
grip swiss bar presses, leg press (various foot
positions), Rows (multiple hand placement),
shrug varied grips
Escalating Density●Instead of loads (weight) and volume (sets x
reps) protocol focuses with amount of work done
in a given time frame (training density)
●Uses amount of work done in a given time frame-
every subsequent workout aim to increase work
done in the time frame
Esca
lati
ng
Den
sity
Exa
mpl
e●Set up for Dips and Pullups and set time
parameter- typically protocol as it was intended
was 20 minutes
●Using 5 minutes for auxiliary
●Set the rep range as - 50% of your max reps: 10
reps x 50% = 5 reps
●On the clock perform both exercises switching as
you go
●Once you fail with 5 drop to 4 reps and so on
●Track your total reps and try to improve on next
time
Total Rep Scheme or Rep Goal
● 5x5 3x10 2x15 8x3 4x6 6x4 10x3 : standard and effective reps schemes- all equal between 25 to 30 reps per exercise
● Based on the fact that set and reps are not important but the “sweet spot” total volume of reps (25-30)
● Pick an exercise and try to complete the set number of reps in as little sets as possible
● Can be done with heavier weight and focused on fewest set to 15- for strength
● More volume- lighter weight and higher reps- 40 reps in as few sets as possible
●Easy to implement with bodyweight exercises
●Easy to adjust volume by time of year, position,
or sport
●Best when paired with one to two other
exercises, particularly antagonist
●Can increase or decrease the reps over a linear
cycle
●Ex. 40 total push ups superset with 40 inverted
rows or 35 push ups/ 35 lunges each leg/ 35
Glute bridges
Tota
l Rep
Sch
eme
or
Rep
Goa
l
Rep Ladders●Works best with groups of two to four
●Work your way up to a certain rep and then back
down
●Increase and maximizes volume- minimizes
fatigue
●Ex:
○Pullups- 1,2,3,4,5,5,4,3,2,1 (25 total reps)
○Pushups/Dips- 5,10,15,15,10,5 (60 total
reps)
Standard Drop Sets●Perform a certain amount of reps just shy or to
failure, drop weight and continued for the
scripted reps/weight
●Standardized allows for more athletes to
implement and minimal equipment- DBs, KBS,
Bumpers, Plates
●Works for most weight rooms/facilities
●Can be for total reps, reps per set, reps to failure
●Examples-
○Plate RDLs- 55, 45, 35, 25 x 10 each
○Plate Overhead Walking Lunges x 20 Steps x
45, 35, 25, 10
○DB Press- 50, 40, 30, 20 x failure
○DB Curls- 30, 25, 20, 15 x 60 reps
○Plate Push ups x 45, 35, 25, 10 x failureSta
ndar
d D
rop
Set
s
Example in a workout
1x20 Method● Teaches lifting efficiency
● Builds muscular strength, endurance, and
proficiency in movement
● Stronger ligaments and tendons for more durable
joints
● Minimize workout length, Maximize number of
movements
● Decrease time of learning and increases retention
of movement
1x20 Method● 15-20 exercises covered in a typical workout
● 1 single set of 20+ reps of 20 RM
● Same workout on all days
● Once adaptation stops change exercises or drop
down to a single set x 14 RM, then again to a 1x8
RM
● Once specific set of exercises are master, can move
on to a more intensive, multiple set program
ReferencesVerkhoshanky, Y. (2009). Supertraining, 6th Edition (Expanded). Rome: Ultimate Athlete Concepts, USA.
Yessis, M. (2014). The Revolutionary 1x20RM Strength Training Program. USA, www.doctoryessis.com.
https://youtu.be/jcNjklY8poQThan
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