The effects of Hypertrophy on Muscular Strength (2. LITERATURE REVIEW…
The effects of Hypertrophy on Muscular Strength
2. LITERATURE REVIEW
The researcher will, therefore, use periodization training regimens with 2 minutes rest intervals for the control group and nonperiodized periodization with rest intervals below 2 minutes for the intervention group.
Schoenfel et al., (2018)
found that training volume plays an important role in muscular hypertrophy.
Naoki et al., (2017)
states that bodyweight training (ie., pushups) can build muscle and strength
Kentaro et al., (2015)
states that low and mixed load training regimens can be as effective as a high load regimen for increasing muscle hypertrophy in untrained men. This is an interesting point because hypertrophy can be achieved through different training styles.
De Souza et al., (2018)
investigated the effects of different training regimens on muscle strength and hypertrophy in recreationally active male college students.
Sabag et al., (2018
) states it is possible to benefit from both fitness components (ie., Hypertrophy and muscular strength)
Jones et al., (1989)
describes the physiological changes in skeletal muscle from strength training.
Jaric et al., (2003)
states that the normalization of strength and movement performance in relation to body size has been applied inconsistently and arbitrarily in the literature.
Ahtiainen et al., (2003)
states that testosterone plays an important role in muscular strength and hypertrophy
Margonato et al., (1994)
states that strength training produces an increase in muscular force and hypertrophy becomes appreciable later.
Kraemer et al., (2005)
states that protocols with sufficient intensity that work a large muscle mass produce the greatest acute hormonal elevations (e.g. testosterone, GH and the catabolic hormone cortisol) compared with low-volume, high-intensity protocols using long rest intervals.
Suchomel et al., (2018)
states that 2 to 5 minutes interset rest intervals may produce the greatest strength-power benefits.
The study wants to find out whether there is a correlation between 2+ minutes rest intervals and strength-hypertrophy benefits.
1.1 PROBLEM STATEMENT
Pullups, pushups and squats are exercises tested on subjects to be able to measure their fitness levels and to seek a new protocol that produces benefits for strength and hypertrophy.
As explained above, protocols for strength training and hypertrophy already exist, but is there a protocol that targets both fitness components at the same time?
The researcher will find out how many repetitions, how many sets, what is the recommended rest interval between sets and the frequency needed to create this new protocol and make recommendations for the purpose of strength and hypertrophy.
Therefore the researcher will study if there is a correlation between 2+ minutes rest interval times and strength-hypertrophy benefits in the general population. The results of this study could provide a new set of training protocols for people seeking to build muscle and strength at the same time. This would mean that the researcher is interested in the specific region for strength and hypertrophy.
This study will find out whether there is a protocol that targets muscular strength and hypertrophy at the same time.
REST INTERVALS important
20 subjects (age 18+) are split into two groups, one control group in a periodized training where they have to consistently report how many repetitions they did on each set for all the sessions.
An intervention group (ie., nonperiodized) where they only report how many repetitions they did in their first and final sessions.
The control group must take a minimum of 2 minutes rest intervals between each set while the intervention group is flexible with the rest durations (ie., they can take lower or longer rest durations). However, the subjects are advised to take 2-minutes rest intervals at maximum for hypertrophy purposes.
A force plate will be used for squats
Anthropometric measures are done to the participants to measure the changes in the size of the shoulders, biceps and triceps, chest and back and the quadriceps with training.
A dynamometer will be used to test the strength of the subjects.
Ethics and written consent forms
The equipment needed for the test is a Pull-up Bar. All the participants will have to follow an 8-week program. They will do 9 sets two or three times a week: 3 sets of Pull-ups, 3 sets of Push-ups and 3 sets of Squats.
Pull-up test/ form protocol
Push-up test/ form protocol
Squat test/ form protocol