for strength, but what about hypertrophy?
Fast and "Super Fast" Ballistic Eccentric Training
Eccentric Training Eccentric Strength Training is one area the many individual lack knowledge in. Most individual perform... Slow Eccentric Movements A Slow Eccentric Movement primarily innervates... 1) Slow Twitch (Endurance) Muscle Fiber' The Slow Twitch (Endurance) Type I Muscle Fiber...
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This post references the benefit of Fast Eccentrics for increasing Maximum Strength and for Hypertrophy.
Doesn’t variability diminish muscle mass?
The General Adaptation Syndrome
This applies to everything in life. An over simplification of The General Adaptation Synerome (Han Selye MD. PhD regarding disease) is you either adapt or die The same is true for Strength Training and Dieting.
This true for...
1) Hypertrophy Training
Bodybuilders vary exercises as a means increasing muscle mass.
Secondly, Varying Movement work the muscles from a diffent angle, which contributes to an increase in muscle mass.
2) Strength Training
Varying Exercise is one of the fundamenal method for increasing Strength that is use by Strength Coaches, as well.
Changes in exercises are more effective than in loading schemes to improve muscle strength.
Changes in exercises are more effective than in loading schemes to improve muscle strength - PubMed
http://www.ncbi.nlm.nih.gov/pubmed/24832974#
Abstract
This study investigated the effects of varying strength exercises and/or loading scheme on muscle cross-sectional area (CSA) and maximum strength after four strength training loading schemes: constant intensity and constant exercise (CICE), constant intensity and varied exercise (CIVE), varied intensity and constant exercise (VICE), varied intensity and varied exercise (VIVE). Forty-nine individuals were allocated into five groups: CICE, CIVE, VICE, VIVE, and control group (C). Experimental groups underwent a twice a week training for 12 weeks. Squat 1RM was assessed at baseline and after the training period. Whole quadriceps muscle and its heads CSA were also obtained pre- and post-training. The whole quadriceps CSA increased significantly (p<0.05) in all of the experimental groups from pre- to post-test in both the right and left legs: CICE: 11.6% and 12.0%; CIVE: 11.6% and 12.2%; VICE: 9.5% e 9.3% and VIVE: 9.9% and 11.6%, respectively.
The CIVE and VIVE groups presented hypertrophy in all of the quadriceps muscle heads (p<0.05), while the CICE and VICE groups did not present hypertrophy in the vastus medialis and rectus femoris (RF), and in the RF muscles, respectively (p>0.05). The CIVE group had greater strength increments than the other training groups (Effect size confidence limit of the difference -ESCLdiff CICE: 1.41 - 1.56; VICE: 2.13 - 2.28; VIVE: 0.59 - 0.75). Our findings suggest: a)
CIVE is more efficient to produce strength gains for physically active individuals; b) as long as the training intensity reaches an alleged threshold, muscle hypertrophy is similar regardless of the training intensity and exercise variation.
