Maximizing Muscle Hypertrophy with New Research: The Application

Here is part 2 as promised!

If you missed part 1, please check it out below

How To Build Bigger Muscles (Hypertrophy) with New Research : Part 1

Last time we talked about a super cool research study that looked at muscle and connective tissue hypertrophy.   This time there will not be any of those big words and we will check out the lifting world and see if the meatheads had already figured this out years ago (like most things, the answer is yes!).

Ever notice how old school mechanics have massive forearms?

Farmers that work all day just tend to be BIG.

As Mark Ripptoes likes to say “70s Big”

70’s Big Presents: Mark Rippetoe Interview Pt. 1 from 70s Big on Vimeo.

I decide to pull the elusive professional Strongman Adam T Glass out of his cold and dark cave in Minot, ND to get his thoughts on muscle and tendon strength.   Take it away Adam

Mike, first of- great article. My thoughts will come from my direct experience and the progress of my students. So whatever that is worth here it comes

Is frequency with the lift clearly a key element for tendon development?

My first thought is absolutely. For example, the only people i see day to day whose wrist tendons look like mine are men who work with hammers and tools all day- the farmers out here.

Is load important for tendon development?

I believe load is the key. I work with some bone heads who curl literally every day. They are typical weekend warriors.  A “workout” is bench press and curl. That means 185 on the bar and the partner does all the lifting “Its all you bro” for sets of 10. The curls range from mildly good w/35-40lbs to some wild $hitty looking cleans with 50’s and 60’s. So naturally i introduce them to the plate curl.-

How To Do a Plate Curl

95% of the men i show a plate curl to are unable to curl a 25 for 1-2 reps. Only one man has ever curled a 35 in front of me– Freak show Mark Wilson- A man who has spent most of his life lifting dry wall, swinging a hammer and other stuff.  (Editor’s note, if you are in the ND Fargo area, look up Mark Wilson RKC for training HERE)

If frequency is the key element, and SO many men do curls as their primary fitness vehicle, why is the plate curl so challenging for them?

At first i though it was the thumb pinch but every time they complain their wrist tendons hurt when they try it, they are simply not strong enough to handle the force. So in my opinion, based upon what i have seen– load has to play a role in this, but i have not tested enough to have any clear data to say the extent.  –Adam T Glass

Special thanks to Adam for his words of wisdom above!  Be sure to check him out on his blog below and if you are in Minot ND, you MUST get your butt in to see him and train.

Walk the Road Less Traveled

I have noticed that on wrist curls my wrist (and others too) tend to “bend too much” and not stay straight.   This shuts down the muscles of the arm via the arthrokinetic reflex as talked about last time.  “Jammed joints = muscular weakness”

Frequency and Load

Some of you are now rolling your eyes into your head muttering “This is nothing new” and you would be correct.   To others, this is earth shattering since it is rarely talked about in the popular media.    Chad Waterbury and Jason Ferroggia had a disccusion like this one below

Build Muscle Fast

How To Do It?

To Get Big, You Need to Lift Big.  Check this out!

Amazing lift!! Raw and no belt too. Wow!!

Progress

You  need to work to add more weight over time.  Keep track of your PRs (personal records) for your major lifts.  I have PRs for rack pulls, bench, DB bench, reverse bench, kettlebell press, kettlebell snatch, etc  I have about 20+ PRs that I regularly track.  I am always looking to add more load and/or reps over time.  Just the other night I was not feeling like lifting, but I made it to the gym and after some Z-Health joint mobility work I started out on my main lifts of low rack pulls and kettlebell presses.  Everything felt good and tested good (but not great) and over time it started to get better.  I opted for an old PR on the rack pull and added 2 reps to a 1 rep max weight and also did a bottoms up kettlebell press on my left side with the 24 kg kettlebell for a PR!  I felt great after that!  Make it fun and chart progress.  You do have a training journal, right?

Frequency

Chad Waterbury has talked about this before too and if you want to bring up a lift, and easy way is to add some bodyweight drills.   Since my bench is stalling a bit and I don’t have tons of time to add more bench work in right now, I am doing 50 pushups each day for a week, and then the following week I will bump it up to 60, etc.   I also added inverted rows (from a TRX or a straight bar) to keep it balanced out.  My goal is to get to 50 per day, and that may be sets of 10, 8, 15,,and it doesn’t matter.

Advanced Only

Finger Lifting:  Note, this is advanced, which means don’t go out and try this at home right away with a heavy weight.   You may find it is the last time you do any finger lifting.   Like all things, the dose is most important and start very very light and build up the load and frequency over time.   Adam has been done this MUCH longer than you; so you are for warned.

Summary

Frequency + Load = Bigger Muscles and more strength

We have outlined some great options for you to add some size and strength around this Holiday season.

Drop me a line and let me know how it is going and what PRs you are going to break!

Rock on

Mike T Nelson

Happy July 4 to everyone in the USA.   To my foreign friends, it is just another day.  Either way, I trust you had a great weekend.

Jodie and I along with my parents and sister went to see the latest Cirque De Soleil Kooza on July 4 outside here in Minnesota.  WOW, is all I can say.  If you get the chance, you MUST see them-amazing performance and I will have more details soon.

Tactical Strength Challenge Fall 2009

Check those calendars and  the Tactical Strength Challenge is about only 8 weeks away!  Wow, time is flying by.

Are you ready?

Do you have a plan to be ready in 8 weeks?

Heck, are you even going to SHOW UP?

Your goals need deadlines and you need to be held accountable (that goes for me too).

Who is holding you accountable?

I will be there and I want to see all of you there too.

If you need a plan, drop me a line at michaelTnelson@yahoo.com and I will set you up.

Using some great techniques I picked up (thanks Frankie), I went from 39 reps with the 32 kg KB for the 5 min snatch test to only 4 weeks later cranking out 75 in 5 minutes.  I had managed to fall in a broomball game and bruise my sciatic nerve in mid January and was unable to do any snatches for about 6 weeks.

That is almost DOUBLE in 4 weeks and I can show YOU how to sky rocket your numbers too.  There is nothing special about me, just some well applied knowledge.

You would be shocked to learn that other than a few test days, my max number of snatches with the 32kg was about 8-10 reps at a time per hand.

Enter the Assisted Pullup

The common question is “What if I can’t do even one pull-up?”   No worries, as B-Rad, Adam T Glass, Mark Wilson, Myself and friends are here to the rescue with an exclusive video on some options for you.

Technique Note

Keep a nice tall/long spine and no crazy chicken maneuvers at the top just to get your darn chin to the bar.  Bring your body to the bar.  If you need another cue, think of bringing your elbows to your waist.   I would rather have athletes only go to the top of their head, eyes, nose and then chin rather than do some crazy-ass neck cranking at the top.

Find out what we really do with our free time…..

Rock on

Mike T Nelson