Muscle Hypertrophy Training according to biology and adaptology!

[Buildingpedia]

Hey guys!

I want to offer you training for the maximum development of muscle hypertrophy according to the law of biology and adaptalogy.

Muscle growth depends on 4 factors:

1. The supply of amino acids in the cell;

2. An increase in the concentration of anabolic hormones in the blood;

3. Increasing the concentration of free creatine in MF (muscle fiber);

4. Increasing the concentration of hydrogen ions in MF (muscle fiber).

I will not describe each factor separately, but I will immediately describe the training.

There are several types of muscle fibers: GMF - glycolytic muscle fiber. OMF - oxidative muscle fiber. To achieve maximum muscle hypertrophy, you need to take into account the 4 factors described above and conduct training not only at GMF (usually carried out only on these muscle fibers, classical dynamic training), but also at OMF.

GMF - glycolytic muscle fiber.

This is a dynamic training, but correct, based on biology, so method:

1. A general warm-up is carried out to increase the overall body temperature, before the first sweat.

2. Special training for target muscles, a couple of easy sets.

3(а). Working sets on the target muscle from 4 to 9 sets, until failure, so that failure occurs in the interval of 20-40 seconds (an average of 8-12 sets if 2.5-5 seconds are spent on one rep, intensity about 70%). Rest between sets of 5-10 minutes. During rest, do not sit, but at least walk, to help the body recover. It is best at an easy pace, for your pleasure, to engage in a stationary bike. That is called active rest. So you quickly remove lactate from your muscles.

3(b). In order not to lose time, you can do several exercises for different muscles, while others are resting. Then you can do squats, rest for 3 minutes, then do bench press, rest for 3 minutes and do pull-ups. You get one circle of 3 exercises. Then you start again with squats and so on 4-9 sets.

4. After you have finished your workout, you need to rest for 2-3 weeks and then repeat the workout. For myofibrils to recover, they need about 14 days. Therefore, such a great vacation.

OMF - oxidative muscle fiber.

This is called statodynamic training. Something like a pumping in bodybuilding:

1. Choose a weight or exercise in which the intensity on the top of the body is 20-30% and on the legs 40-50%.

2(a). Your task is to block oxygen in the muscles, for this you need to keep the target muscle under load in partial amplitude. So you need to do in the range of 30-40 seconds, until you feel a strong burning sensation in the muscles. When the burning sensation sets in, you endure this compression for 1-5 seconds and stop the set. Then rest for 30 seconds and repeat the exercise, but when you get to burning, then endure it for 5-10 seconds. Then rest as well (30 second) and make the third set, but endure a burning sensation for 10-15 seconds. That is 1 serie. Rest between the series for 5-10 minutes. In total, such series for training on target muscles 4-9 (4-9 series of 3 sets).

The main thing is to achieve a burning sensation in the muscles, but not failure, otherwise GMF will train instead of OMF. This will interfere with GMF recovery and you will not train OMF.

2(b). In order not to lose time, you can do several exercises for different muscles, while others are resting. Then you can do leg exercise in 3 sets (as described above), rest for 3 minutes, then do up front body exercise, rest for 3 minutes and do up back body exercise. You get one circle of 3 exercises (in 3 sets). Then you start again with leg exercise and so on 4-9 sets.

3. After you have finished your workout, you need to rest for 2-3 weeks and then repeat the workout. Because for myofibrils to recover, they need about 14 days.

The plan (cycle) of training can be as follows:

1 week - Developing training at GMF
2 week - Developing training at OMF
3 week - Developing training at GMF
4 week - Developing training at OMF

And so on.

During the rest between workouts (and on the day of training also), you need to eat well and consume from 2 grams of protein per 1 kg of body. It is better to get these proteins from vegetables (grains and beans also) and dairy sources. Not from fish, eggs and meat.

If you have questions, then ask. ;-)

[DCSpartan]

If you have questions, then ask. ;-)

How much do you actually lift?

[WolfRose7]

Better not to get protein from fish and meat.

You got a lot of explaining to do mate.

Smells like 2nd year exercise science project... Maybe comeback after you've started lifting

[Buildingpedia]

How much do you actually lift?

I thought you would be asking for the program, not about me.

[DCSpartan]

I thought you would be asking for the program, not about me.

Bold claims require bold lifts.

How many clients have you coached?

[PurmaBulker1984]

I get all of my protein from ice cream sandwiches. I knew that was better than eggs and meat.

[hardyboysare]

Better not to get protein from fish and meat.

You got a lot of explaining to do mate.

Smells like 2nd year exercise science project... Maybe comeback after you've started lifting

Answer this question OP. Then we will look at the rest as I am quite sure this is one of the best sources of complete amino acids not a good start with point one being 'supply amino acids to cells'.......

[Buildingpedia]

Bold claims require bold lifts.

How many clients have you coached?

These are not my clients . This is just biology. That was described in works by such scientists as Yakov Kots, MD (Doctor of Medicine), professor, and Panin, a Soviet histologist.

[DCSpartan]

These are not my clients . This is just biology. That was described in works by such scientists as Yakov Kots, MD (Doctor of Medicine), professor, and Panin, a Soviet histologist.

So you dont lift, you just read random articles and think it applies to strength buiding. Because I have read other works by Soviet Scientists (Zatiorsky) that argue otherwise.

Zatiosrky use to work with the Soviet Weight lifting trains of the 80s. Recommend you read him versus others that cant repicate their paper findings in the real world.

Which still begs the question, do you even lift?

[DCSpartan]

2(a). Your task is to block oxygen in the muscles, for this you need to keep the target muscle under load in partial amplitude. So you need to do in the range of 30-40 seconds, until you feel a strong burning sensation in the muscles. When the burning sensation sets in,

What you describe is lactic acid accumulation.

[jk202]

What the actual fuk is this wall of garbage

[dgoyena216]

It is better to get these proteins from vegetable and dairy sources. Not from fish, eggs and meat.

100% false. Vegetables are terrible protein sources. Actually red meat in general is actually more nutrient dense than vegetables. Protein, fats, and micronutrients. An animal infinitely better at digesting vegetation than humans are and converting it into one of the most nutrient dense foods we can eat.

[Buildingpedia]

100% false. Vegetables are terrible protein sources. Actually red meat in general is actually more nutrient dense than vegetables. Protein, fats, and micronutrients. An animal infinitely better at digesting vegetation than humans are and converting it into one of the most nutrient dense foods we can eat.

Sorry, vegetables, I mean to say, vegetarianism, that is, grains and beans also. I do not want to popularize the eating of the flesh. If I say that you need to eat 2 grams of protein per 1 kg of body, then you will go to eat beef. Therefore, I discussed this point. I do not want to encourage you to eat more meat.

[TolerantLactose]

Wall o text

Just say type I/II fibers like everyone else.

[Buildingpedia]

So you dont lift, you just read random articles and think it applies to strength buiding. Because I have read other works by Soviet Scientists (Zatiorsky) that argue otherwise.

Zatiosrky use to work with the Soviet Weight lifting trains of the 80s. Recommend you read him versus others that cant repicate their paper findings in the real world.

Which still begs the question, do you even lift?

I know people who lift for 330 lbs in a bench press and squat for 550 lbs, following this system. Is that enough for you?

[Buildingpedia]

Just say type I/II fibers like everyone else.

Yes, but in general, there are three types of them. In addition to fast and slow muscle fibers, there are also intermediate muscle fibers.

[DCSpartan]

I know people who lift for 330 lbs in a bench press and squat for 550 lbs, following this system. Is that enough for you?

No you dont. You dont even lift weights. You cant provide any real meaningful details other than what you cut and paste from some papers you only partially read through.

[Buildingpedia]

No you dont. You dont even lift weights. You cant provide any real meaningful details other than what you cut and paste from some papers you only partially read through.

What are these issues for? I gave you a method. You can accept, but you can not. If you want, you can go to steroid trainers and pay them money for their junk programs. This is your choice. I give you a open and effective program for free. That's all.

[glutenvampire]

I know people who lift

I think this answers a lot of our questions...

[PurmaBulker1984]

This isn't a program, and is not cutting edge. You are saying sets of 8-12 reps every other week and occlusion therapy every other week.


Not even the people who recommend occlusion therapy, recommend it that often, and it only works for limbs. It should only be done for advanced lifters only under dr supervision.

General metabolite work, which is the milder version of this, isn't recommended as a primary muscle pathway. Even the cutting edge guys say 3-4 weeks of it at the end of a 16 week macro cycle is all you need.

This is the who's who of 20 year old fads.

[dgoyena216]

Sorry, vegetables, I mean to say, vegetarianism, that is, grains and beans also. I do not want to popularize the eating of the flesh. If I say that you need to eat 2 grams of protein per 1 kg of body, then you will go to eat beef. Therefore, I discussed this point. I do not want to encourage you to eat more meat.

Meat is infinitely better for the human body than any grain or bean is. For one it causes much less inflammation.

[Buildingpedia]

Meat is infinitely better for the human body than any grain or bean is. For one it causes much less inflammation.

No. Meat is source of many heavy diseases.

[WolfRose7]

No. Meat is source of many heavy diseases.

Over consumption of certain forms of meat is linked to some health issues, and diseases.
Is the correct way to form your comment.

Meat is the source of heavy diseases is plain incorrect, and makes it seem like you are too ignorant to even have a logical debate.
Try not phrasing your sentences in absolutes or you need to provide some serious undisputable evidence to back that absolute. (unlikely)

[Ghawk21]

rolllllllllllll bread

[dgoyena216]

No. Meat is source of many heavy diseases.

No it isn't. That is all flaming bull ****.

Years of **** nutrition science and study methodologies.

[DCSpartan]

No. Meat is source of many heavy diseases.

There are light diseases?

[Buildingpedia]

There are light diseases?

Yes. For example, dementia like yours.

[WolfRose7]

Yes. For example, dementia like yours.

2/10 roll bread.

You could at less troll with a bit of wit

[tommy4life]

No. Meat is source of many heavy diseases.

Not really. High meat diets have a positive relationship with many diseases. However, these are certain types of meat, mostly those high in saturated fats. More importantly, this association is mostly due to under eating of other food groups. 4 years of studying food science and i havent seen any proof that meat itself causes any diseases

[DCSpartan]

Not really. High meat diets have a positive relationship with many diseases. However, these are certain types of meat, mostly those high in saturated fats. More importantly, this association is mostly due to under eating of other food groups. 4 years of studying food science and i havent seen any proof that meat itself causes any diseases

Your four years of studying science obviously can't compare to Buildingpedia's 4 minutes of psuedoscience.

Looking forward to part 2 when he talks about drinking alklaline water to reduce body acidity and walking around in barefeet to ground all those free electrons hanging around.