Charles Poliquin Hypertrophy Programs
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Repetitions are the key to any training program. The aim of a resistance training program is not only to increase strength, but also to increase muscular endurance, power, and speed. Each of these attributes has a different relationship to a repetition maximum. For example, endurance has the best relationship to a repetition maximum, whereas strength has the worst relationship. The relationship between strength and hypertrophy (a measure of the size of the muscle) is currently unknown (5).
In addition, more recent research suggests that higher volumes of non-specific training of the lower body is more effective than a lower volume of non-specific training of the upper body (4). However, when designing a training program, it is important to balance the volume of non-specific lower body training with the volume of non-specific upper body training. A combination of the two will maintain the specificity of the training program and stimulate muscular hypertrophy.
The relationship between different types of strength and hypertrophy, and the physiological mechanisms associated with it, should be the primary focus of the exercise specialist. For example, some types of strength may be more effective than others when attempting to increase muscle size. For example, maximal strength exercises such as squat and deadlift are most effective for hypertrophy. However, it takes a lower volume of these exercises to increase maximal strength compared to a resistance exercise such as concentric or eccentric isokinetic exercise. An example of this is a study by West and colleagues that looked at upper body muscle hypertrophy after performing eccentric isokinetic exercise in athletes (6).
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