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Muscle Hypertrophy vs. Hyperplasia | How Muscle Grows
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- Опубликовано: 7 мар 2021
- Muscle Hypertrophy vs. Hyperplasia:
Myofibrils/ satellite cells are activated by a hormonal cascade
Testosterone causes GH release and helps convert IGF-1 to MGF
IGF-1 turns into mechano growth factor MGF and increases Protein synthesis
Higher Volume Training is typically optimal for testosterone response
Steps: Stimulus, signal, gene expression, protein synthesis
Tendon growth:
Hormone response can increase collage deposition
Extracellular matrix expands and reforms
Increased tissue tolerance
You can do more plyometrics
You can run longer, faster, jump higher without getting hurt
Credit to Dr. Andy Galpin, Greg Knuckles, Mike Zourdos, Brad Schoenfeld, and the team at MASS research review for posting information on various platforms that helped me make this video.
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Just WOW! I am studying right now for Personal Trainer and Nutrition and you cannot make it better. Thank you so much for the information!
Reading the book for the NSCA CSCS and came across a mention of hyperplasia vs. hypertrophy but wanted to understand it better. Had heard of hyperplasia in regards to abnormal growth of cells in certain medical conditions but wasn't familiar with it in regards to muscular growth. Was happy to see you had a video on it as I've found your content to be very helpful in my studies thus far. Thanks!
There's some facts (constituing the system) I want to share
1. There is a supercompensation principle (physiological proccess).
2. There are energy system supercompensation (simplistically) and muscle supercompensation (satellites's repair process)
3. To achieve results we have to train during the superc.'s peak period.
4. Superc. proccess is preceded by recovery period.
5. Energy system's recovery end in few days and superc. reaches it peak at third day after las training.
6. Muscle recovery lasts for 9-12 days and it's superc reaches it peak at 13-15th day after last training. (so we have to have a training that could provoke a stress response on 13-15 day)
7. If we want to grow our muscles we have to train hard enough (100% tension) to provoke a stress response. A 100% intensive training should be done no more often than once per 14 days.
8. But during these 2 weeks we should work with rising tension. 6 trainings per 2 week should be like: 50-60-70-80-90-100% (tensive measures by weight value)
9. These 2 weeks called microcycle.
10. There are 3 mycrocycles + 2weeks of rest (8 week total for a mAcrocycle)
11. At every workout we perform only 1 working approach (with several warm-up approaches before it with minimal weight 10-20%)
12. In the first microcycle we perform 15 reps, in the 2nd 10, in the 3rd 10.
a good analysis is offered by this man ruclips.net/video/XJBJxY3qm5E/видео.html (but he offers much more approaches during all trainings - this is something you just have to experiment with, you can try a single approache style for the first macrocycle then try what he says if that didn't bring results)
even more info at www.t-nation.com/training/hypertrophy-specific-training/
Thank you.
Younger people have muscle that is more sensitive to protein intake yet need a "bolus" of maybe 30 grams in the meal. Older people need more, perhaps 50 grams of protein so the muscle "sees" it. Having enough at one shot helps stimulate muscle build. Getting at least 50 grams three times a day should be pretty easy and helpful.
So cool! Thanks for sharing
You’re welcome!
Lovit , well explained 💥
Team 3D Alpha?
Not sure what that means
@@TheMovementSystemit’s a bodybuilder RUclips channel
excellent explanation.. I really understood this so well.. A big thank you!! 😃 🙏🏽
Thanks for watching!
Best video out there! Thank you
Appreciate the kind words!
Thank you so much for these information
You’re welcome
absolutely awsome video !
Heard you are moving across the country after school because of a job offer. Congrats man
Word gets out quick I guess. Appreciate it
Thank you for exactly what i was looking for
great video and explanation
Thanks!
Excellent video.
I would like to hear more about the hyperplasia process and hyperplasia training methodology
Are hypertrophy muscles stronger than larger hyperplasia muscles for example? Are those huge Belgian blue cows caused by Myostatin deficiency actually stronger than normal cows?
hey i love the video, i have a question. in terms of muscle growth lets say for an average joe where to workout and not consume enough protein. how does the fibers truly heal, and why does he gain muscle if the fibers are not truly healed. because as you said it is optimal for one to be intaking protein consistently every day because of the IGF1 phase, so if one was not taking protein or the proper amount, how is the process of their muscle growth, does their muscles stay the same? does the fibers dont heal , or does it heal on its own because of its protein reserves and if that is true does it heal back to just when it tore or does it over compensate but only by a little efficiency due to lack of protein intake.
if you would answer this, it be so greatly appreciated
is it true that hyperplasia cant occur with the 3 tissue types(Cardiac muscle, Skeletal Muslce, and Nerves) because they do not have reverse stem cells so new cells cannot be made? and if that is true then where does hyperplasia occur and how does it contribute to hypertrophy
I'm not sure actually
Thank you for the video! Great info, I'm interested to know how does this process relate to the principle that is preached quite a lot of full body training every day or 5/7 days a week. They say that muscle synthesis peaks for the 24-48 hours or so after training therefore this every day full body method has been getting popular, but you are saying that this process actually takes up to 72 hours, of course this value is varied depending on the extent of the damage done I suppose. What is your take on the optimization of training frequency for maximum muscle growth in regards to this information? Also let's say I did a hard leg day and felt sore for 5 days+, is this an indication that muscle synthesis is happening for over 5 days long?
Optimal training frequency is different for everyone. Being sore for 5 days actually doesn't mean muscle protein synthesis is going on for that long.
It's actually possible and perhaps likely that a workout that causes you to be sore that long had too much muscle protein damage resulting in net negative muscle protein synthesis.
This is why really high volume studies show less growth with for example 10 sets of 10 than 5 sets of 10.
Coming from tom platz' interview with golden era bookworm. Good watch
interesting but would like to understand more about the function and type of training for each type of muscle growth and the peculiarities of function in each type?. ( not everyone wants to be a bodybuilder) . Perhaps some examples of the sports that each type of muscle can help most? Tnks
Would taking collagen peptides help?
Underrated channel btw 😊
I'm not sure
Love this
mechanical tension is only true driver of hypertrophy
Yea more evidence seems to be pointing to that now
Did I miss it or you forgot to talk about hyperplasia?
No he didn't. Glad I'm not the only one that noticed that
Another fantastic video, thanks soo much 🙌🏽 at 4:40 in relation to consuming protein in a spaced out manner of 48-72hrs post session, (instead of stressing to get protein in just after the session itself) is this info in the CSCS book? I would love to reference it, thanks so much!
what is metabolic stress,,
I really loved your video, altho what is hyperplasia?
When stem cells combine to form a new myofibril rather than taking the mRNA from an existing one. It happens in birds but not humans at least based on current research
Look up ring gymnasts.
Mirin framemaxxing
you are really nice person..
He is a rare specious for sure. Much respect
Appreciate you!
Hyperplasia tho??
dear god help me bro
Bruh didn’t even talk about hyperplasia.