Download Blog post 1 - WordPress.com

Hormones and Hypertrophy, Why does every session count?
1
Hypertrophy and Hormones – Why does every session count?
Hypertrophy is important an individual who wants to lose body fat, change shape,
health. This is because hypertrophy is an increase in the size of a muscle, it increases
metabolic rate and has been correlated to immune function Hormones play a key role
in driving hypertrophy adaptation and these hormones can be controlled through
different programming styles (see below). Often these differences in program
structure are designed to affect the release of particular hormones.
Number of
Intensity 1RM%
Reps
Sets
exercises
Six
70-80%
8-10
3-4
Rest
Endocrine
period
response
2-3 min
Increased
reps
testosterone,
cortisol and
catecholine
release
Six
70-80%
10-12
3-4
45
increase in
sec1min
Growth
hormone,
cortisol
Six
80-95%
1-5
4-6
3- 4min
Increased
Cortisol and
testosterone
2
Hypertrophy is the result of changes to the muscle architecture e.g.
pennation angle and/ or the size of individual muscle fibers (ref). This
leads to an increase in the size of the muscle. The structural changes and
Pennation angle is
the line of pull of a
muscle fiber towards
the tendon.
the increase in size of the muscle (tissue remodeling) occur over a period
of weeks or months. However the tissue re-modeling process is initiated by the
secretion of hormones into the blood by the glands of the endocrine system after just
one session. In addition, the acute endocrine response to a hypertrophy session can be
used to improve performance in competitive play. An increase in testosterone has
been shown to improve coordination, the force of muscular contractions and reaction
time (Kramer and Ratamese 2005, Turener et., al. 2010) In addition, the acute
endocrine response to a hypertrophy session can be used to improve performance in
competitive play on the same day (Turner et., al. 2010).
3
Fig 1. Illustrates the name and location of the major Endocrine glands.
The endocrine system is a network of glands responsible for regulating a water
balance, blood pressure and a number of biological processes (ref). During a
A Metabolite is a
byproduct of
muscular
contractions e.g.
blood lactate and
Hydrogen ions.
hypertrophy session (H.S.) the endocrine system is stimulated by the
increase in metabolites and damage to muscle fibers. The immediate
hormonal response of the Endocrine system to a bout of hypertrophy
training is called the acute response (Kraemer and Ratamese 2005, Turner
et., al 2010).
During the acute response catabolic hormones are released into the blood by
endocrine glands. The catabolic phase is followed by the release of anabolic
hormones. This process of catabolism and anabolism allows the tissue
remodeling to take place (response (Kraemer and Ratamese 2005, Turner et.,
Catabolic
hormones break
down muscle
tissue
Anabolihhormoes
al 2010). The hormones that are released during the acute response can be
classified as breakers, builders and boosters.
Breaker
Cortisol
(Glucocorticoid
steroid)
Causes inflammation
and releases energy
from muscle tissue
Anabolic
hormones
stimulate growth
and repair muscle
Builders
Booster
Testosterone
(Steroid hormone)
IGF
(Peptide hormone)
Catecholines
epinephrine and
norepinephrine,,
increase heart rate
and blood pressure
Reduce inflammation
and aids tissue repair
and increase the size
of a muscle.
4
testosterone-
increases
coordination and
The force of muscle
contractions
Fig 2. Illustrates the different types of Endocrine hormones during the acute phase.
In order to design the appropriate workout for an athlete; the coach must understand
the hormones released during the acute response and the factors that can have a
positive or negative effect. It is believed that the cortisol to testosterone ratio should
be at an appropriate level during the acute phase (Tuner et, al., 2010). If cortisol is too
high for a long period of time this may break down muscle tissue excessively and
have a negative effect on muscle growth (Tuner et. al., 2010). However it has also
been shown that high cortisol levels immediately after a H.S. lead to elevated
testosterone levels (Durand et, al 2003). Which suggests the ratio of C:T during the
acute phase is not a critical factor (Kramer and Ratamese 2005). As the research is
unclear in this area it would be prudent for the strength and conditioning coach to
avoid training athletes for excessive periods of time e.g. 2-3 hours unless it is needed
for the sport.
Table 1. – Lists the factors that can affect the acute endocrine response to hypertrophy
session.
Factor
Recommendation
The type of
Exercises that use large muscle groups will create a larger
5
exercise
testosterone response and greater metabolic cost
Percentage of
75-85% of 1Rm is needed to trigger an acute response
1RM
Exercise order
Avoiding alternating muscle groups e.g. doing upper then lower
body exercises will promote pooling of metabolites in the
working muscles and increase IGF levels in the blood
Training history
Experienced resistance trained athletes will have a larger acute
response than endurance or untrained athletes
Age
Younger athletes e.g. 20-30 years old will have a larger acute
response than older athletes.
Gender
Men will have a greater Testosterone response than women.
Women rely on IGF mechanism for muscle growth.
Genetics
Some individuals will have a greater response than others.
Sets
Higher number of sets e.g. 2.4 will create have a larger acute
response than 1-2 sets (ref).
Rest period
Rest periods of 2 minutes are better for testosterone release.
There are many factors that can influence an athlete’s acute response to a hypertrophy
session e.g. exercise selection, order, age and gender. Most of the current research is
in agreement of how the aforementioned factors can affect acute response. However
there is some disagreement in the appropriate number of sets and the length of rest
periods. This is due to the procedures used during the research design and subject
groups used. An acute response to a H.S. has been shown with 6-10 repetitions
6
Similarly a previous study on H. S. done in circuit form has shown to produce acute
endocrine response . However this could be due to the subjects being untrained. A
study in 1992 involving you and old men doing ten repetitions of squats with
80%1RM raised C, T and IGF in resistance trained men. Research into the acute
response of a H.S. has showed that multiple sets e.g.4-6 performed by an experienced
athlete lead to a greater response (Durand et. al, 2003, Hameed et. al., 2003).
Listed below is an example of a resistance session for a young male flanker with three
years previous experience who needs to improve shoulder mid and upper back
strength.
Exercise
Reps
Sets
Rest
period
A1
Hang clean
6-8
4
B1
Chin up
8-10
4
B2
Standing
8-10
4
8-10
4
2 min
2min
barbell
press.
C1
Partially
supinated
shoulder
press
dumbbells
C2
Bent over
row
7
C3
Single arm
810
4
90sec
row
The individual who wants to use hypertrophy training to improve body composition
(reduce body fat), improve muscle tone and overall health. Must consider their current
fitness level, training experience, gender and age before choosing a program.
The
exercises chosen during the session must be functional for the individual and create
the correct hormonal environment for fat loss and muscle growth.
References and Acknowledgements
8
Durand, J.R., Castracane, V.D., Hollander, B.D., Trynieck L. J., Bamman, A.M.,
O’Neal, S., Heibert, E.P., Kraemer, R., (2003), Hormonal response to
Eccentric and Concentric Muscle Contractions, Medicine and Science in Sport
and Exercise, 35(6), 937-943.
Hameed, M., Orwewll, W.R., M. Connold, Goldspink, G., Harridge S.D.R., (2003),
Expression of IGF-splice variants in young and old human skeletal muscle
after a high resistance exercise bout, The Journal of Physiology, 547, 247-254.
Holm, L., Reitelsder, S., Pederson, Doessing, S., Peterson, S.g., Flyvjerg, A.,
Anderson, J.L., Aagard, P., Kjaer., 2008, Changes in Muscle Size and MHC
Composition in Response to Resistance with Heavy and Light Intensity,
Journal of Applied Physiology, 105(5), 1455-1461.
Kraemer, J. W., Hakkinen, J., Newton, U. N., Nindl, B., Volek, S., Mc Cormick, M.,
Gotshalk, A. L., Gordon, E.S., Fleck, J.S., Cambell, E.W., Putikian. M.,
Evans, J.W., (1999) Effects of heavy-resistance training on hormonal response
patterns in younger versus older men, The Journal of Applied Physiology, 87,
(3), 982-992.
Kraemer, J.W., Ratamess, A.N., (2005), Hormonal Response and Adaptations to
Resistance Training, Journal of Sports Medicine, 35, (6), 937-943,2003.
References and Acknowledgements
9
Kreiger,W.J., (2010), Single vs. Multiple Sets of Resistance Training for Muscle
Hypertrophy a Meta- Analysis, Journal of Strength and Conditioning
Research, 24, (4), 1150-1159.
Mcguigan, R.M., Egan, S, A, Foster, C., (2004), Salivary cortisol responses and
perceived exertion during high intensity and low intensity bouts to resistance
exercise, Journal of Sports Medicine, 3, 15-18.
Pyka, G., Wisewell, R. A., Marcus, R., (1992), Age Dependent Effect of Resistance
Exercise on Growth Hormone Secretion in People, Journal of Endocrinology,
75, (2), 404-407.
Shulmberger, A., Stec, J., Scmidtbleicher, D., (2001), Single Set Versus Multiple Set
Strength Training in Women, Journal of Strength and Conditioning Research
15, (5), 284-289.
Turner, A., Comfort, P., Moody, J., Jeffreys, (2010), Neuroendocrinology and
Resistance Training in Adult Males, U.K. Strength and Conditioning
Association, Spring, (17).
10