isn’t slow twitch muscle fiber hypertrophy method a glycolytic protocol?
Hypertrophy Glycolygic Protocol
Yes, Hypertrophy/Bodybuilging primarily utilize the Glycolytic Energy System.
The Slow Twitch are work when Higher Repetitions are performed.
The Three Metabolic Energy Systems
The energy we use to move comes from three metabolic energy pathways: the phosphagen system, glycolysis and the aerobic system.
www.ideafit.com
Glycolysis is the predominant energy system used for all-out exercise lasting from 30 seconds to about 2 minutes...
Traditional Bodybuilding/Hypertrophy Training
Moderate to High Repetitions
Moderate to Higher Repetition in a Bodybuilding/Hypertrophy Sets end up talking over 30 seconds with High Repetition and even longer.
The Standard Repetitions recommended for Hypertrophy are 8 - 12 Per Set; placing them in the Glycolytic Energy System
Thus, Bodybuilding/Hypertrophy Training primarily engages and utilizes the Glycolytic Energy System.
As the Repetition/Time increase in an Exercise Set, there is a shift from Type IIb/x to Type IIa Muscle Fiber to Type I.
With Higher Repetition in the Exercise Set neither Type IIb/x nor Type IIa are invovled.
The Slow Twitch Muscle are completely innervated, being worked, trained and developed.
Thus, with fairly intense training for Moderate to High Repetition Bodybuilding/Hypertrophy there is a shift in which Muscle Fiber are engaged; a downsifting of Muscle Fiber involvement.
Short Rest Periods beween Hypertrophy/Bodybuilding primarily enage Slow Twitch Muscle Fiber, develpe them.
Type IIb/x Super Fast > Type IIa > Type l Slow Twitch
Providing the Moderate to High Repetition are maintained with
No Pause taken between Repetition, Lactate (Not Lactic Acid) increases; producing a downstream anabolic, muslce building effect.
Any Pause between Repetition turns the Exercise Set into Cluster Set Training; minimizing the increase in Lactate, damening the anabolic effect.
The downside of the increase in Lactate production is it decrease the Strengths (Maximum Strength, Power and Speed).
Summary
1) Lactate Production is good for Hypertrophy/Bodybuilding.
2) Lactate Production is bad for training the Various Strength.
A word of caution. Indiviuals who only perform a Hypertrophy/Bodybuilding Training Program gain size at the expense of the Strength.
3) Determine your objective and use the right Protocol Tool for the job.
Another Hypertrophy/Bodybuilding Alternative
This has been addressed multiple time on this forum.
Cluster Set Hypertrophy/Bodybuilding Training
Dr Jonathan Oliver;s Research Training Objective was to find a method that allowed athletes to maintain Maximum Strength, Power and/or Speed during their competive season while increasing muscle mass (Hypertrophy)
Oliver's research determined that Cluster Set Hypertrophy/Bodybuilding Training ensured muscle mass was gain along with Maximum Strength, Power and/or Speed. I have the reseach data on it.
There is an over simplified synoposis. The research goes into to other details that need to be implemented for optimzing it.
The Ketogenic Diet And Training
On a side note, since I am on The Ketogenic Diet due to a metabolic condition, I cannot utilize the Glycogen Energy System effectively.
Training on The Ketogenic Diet is most effective for training/sports that utilize either the Phosphagen Energy System or Aerobic Energy System.
Cluster Set Training revolves around cluster of Repetition (5 or less) performed, followed by a Rest between Sets of around 10 seconds to maybe a minute. Then it is repeated.
Thus, one Cluster Set could be 4 Cluster of 5 Repetition, with Short Rest between them, until all 4 of the 5 Repetition Cluster are performed. That is one Cluster Set of 20 Reps.
Take 3 minutes Rest, then perform a few more Clusters.
Evey Minute On The Minute Train is a good example of Cluster Set Training.
This allows an individual to clear the Lactate and produce more force (Maximum Strength, Power and/or Speed).
Cluster Set Hypertrophy Training is for effective gaining size. However, the Traditional Hypertrophy/Bodybuilding Protocol is more effective due to the production of Lactate, which triggers a downstream anabolic effect.
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