Thursday 14 June 2012

[Supertraining] Digest Number 4579

Messages In This Digest (2 Messages)

1a.
Re: More About Rate of Hypertrophy From: kendaiganoneill
2a.
Re: Muscle mass From: efreem3407@aol.com

Messages

1a.

Re: More About Rate of Hypertrophy

Posted by: "kendaiganoneill" kayoneill@earthlink.net   kendaiganoneill

Wed Jun 13, 2012 11:33 pm (PDT)



Krista's reports of 25-44 lbs of muscle gain within a year for life long ectomorphs.

I will dissent, however, on the notion that 20-30 lbs of muscle gain in as little as three months are hype. Back from the 1930s into the early 60s many a trainee reported 20 or more pounds increase in manly muscle over a three month period by means of specializing in 5 sets of 20 reps of breathing squats, some adding the Hise shrug. Thrice weekly, consuming nutrient dense whole foods and the sole protein supplement of that bygone era: milk.

Breathing squats are especially demanding, certainly no fun save for Masochists. With each set, one breath between reps 1-5, then 2 deep breaths for reps 6-10, three deep breaths for reps 11-15, and - you guessed it - four deep breaths between reps 16-20. The immediately onto a picnic bench for sets of 20 reps, very light weight dumbbell flyes to expand the rib cage for a big chest.

These days I'll defer to the exciting new work coming out of McMaster University comparing 1 set of 8-10 1 RM to failure vs 3 sets of 8-10 to failure 80% 1 RM vs 3 sets of 30 reps to failure with 30% 1 RM. Adding volume at 80% and 30% produced essentially equal hypertrophy, both significantly greater than 1 set to failure (a failed idea).

In my personal experience and that of training others, hitting significant annual hypertrophy is far more easily facilitated when rep schemes, cadence or tempo, stage sets, drop sets, using 30-80% 1 RM are all intelligently and strategically applied to one end: avoiding plateaus, instead sustainable anabolism.

--- In Supertraining@yahoogroups.com, Krista Scott-Dixon <kristascottdixon@...> wrote:
>
> On Thu, Apr 24, 2008 at 4:13 PM, Anthony Pitruzzello
> <tonypit45@...> wrote:
> >  Hello Everyone,
> >
> > I recently posted a question about rate of hypertrophy – basically, what are
> > the optimal realistic results a person can expect, vs. the endless claims in
> > the muscle mags, e.g., "Gain 20-30 pounds of lean muscle mass in six
> > weeks!!!"  I compared the responses with some other data, and I thought I
> > would share it with the group.
> >
>
> I work with John Berardi at Precision Nutrition, which runs a
> muscle-gaining Scrawny to Brawny program. It's a one-year program that
> focuses on step-by-step habit acquisition and entrainment, like our
> other fat-loss program Lean Eating. We run a contest that awards money
> to top finishers -- people who dramatically transform their bodies.
>
> Looking at our recent 12-month cohorts, our top finalists put on
> between 25-44 lbs in a year. These are ectomorphs who are "lifetime
> scrawnies", so they gain mass relatively slowly -- some made notable
> transformations even with relatively less muscle gain, because small
> amounts of mass make a big difference on a shorter/skinnier frame.
> This is with a highly structured eating and training program, a coach,
> and daily check-ins (lessons and habits). All material is
> science/research-based as you might expect from JB and PN.
>
> Interestingly, our 6-month program was not as dissimilar as you would
> expect -- it doesn't seem to be a linear scale.
>
> Here are finalists from our early, 6-month program:
> http://www.precisionnutrition.com/s2b-winners-2010
>
> Here are finalists from our 12-month program that begin in May 2011.
> http://www.scrawnytobrawny.com/may-2011-finalists
>
> Krista
> Toronto, ON
>
> --------------------
> Krista Scott-Dixon, PhD
> Lean Eating Program Director
> PrecisionNutrition.com
> krista@...
>

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Messages in this topic (10)
2a.

Re: Muscle mass

Posted by: "efreem3407@aol.com" efreem3407@aol.com   powerlifter4231

Wed Jun 13, 2012 11:34 pm (PDT)



Victor Conte was injecting his athletes with testosterone; also using human growth hormone. He said this in many interviews on television.

Edwin Freeman, Jr.
San Francisco, USA

-----Original Message-----
From: Ralph Giarnella <ragiarn@yahoo.com>
To: Supertraining <Supertraining@yahoogroups.com>
Sent: Sun, Jun 10, 2012 11:43 am
Subject: Re: [Supertraining] Re: Muscle mass

?"After the summit at BALCO, Montgomery [sprinter Tim] underwent a startling
transformation. By Conte's account, he gained 28 pounds of muscle in only
eight weeks."

Is that with or without magic supplements?
I vaguely remember some one posting that in non drug enhanced athletes it
might take up to a year to gain 8-10 lbs of real muscle.

Ralph Giarnella MD
Southington Ct. USA

________________________________
From: "CoachJ1@aol.com" <CoachJ1@aol.com>
To: Supertraining@yahoogroups.com
Sent: Saturday, June 9, 2012 2:15 PM
Subject: Re: [Supertraining] Re: Muscle mass


In a message dated 6/9/2012 1:07:42 P.M. Central Daylight Time,
Giovanni.Ciriani@Gmail.com writes:

I was thinking about the same after reading the story of the trainer who
gained weight and then lost it again. It didn't seem convincing, especially
in view of the posts of the last 6 months, discussing how much weight one
can lose without losing muscle mass.

In the Game of Shadows,authors Wada and Williams point out the following:

"After the summit at BALCO, Montgomery [sprinter Tim] underwent a
startling transformation. By Conte's account, he gained 28 pounds of muscle in
only
eight weeks."

Ken Jakalski
Lisle High School
Lisle, IL USA

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