There are numerous ways to apply the art of program design, one main goal for many is to build lean muscle. Here are three key mechanisms that must be present to achieve this:
- Mechanical tension: Mechanical tension disrupts the cell membrane which triggers protein synthesis. The maximum tension on a muscle is achieved at about 90% of IRM. Beyond that synergy from other muscle groups kick in. Simply go heavy to get stronger. Progressive overload is key.
- Metabolic stress: Muscle stress is caused by a buildup of lactic acid and hydrogen ions. It causes increases in local growth factors such as IGF1 which increases protein synthesis. Think burning pump work, constant tension and lots of blood flow to a region. Yes it is true, high reps can build muscle when a muscle is properly recruited and fatigued.
- Muscle damage: Muscle damage causes micro tears to fibres which triggers protein synthesis. It increases by loaded stretching and activating a muscle to produce strain, slow eccentric contractions. Soreness is an indicator of this pathway being hit.
Overall, all mechanisms work and neither is necessarily better than the other for hypertrophy. It is for this reason that I like to strategically attack different pathways and train different qualities. Find a weakness and turn it into a strength.
Remember, to optimally build new muscle tissue you need a calorie surplus, lots of people want to change their physique but less are willing to put on additional body fat in pursuit of a superior physique.
Master the art of program design with your clients to achieve results ahead of your competition. Fitness industry titan, Christian Thibaudeau is touring to Australia with the Clean Health Fitness Institute this May! Don’t miss out on your chance to attend his seminar in Sydney or Melbourne.
ADVANCED PROGRAM DESIGN: SYDNEY 2nd-3rd May
HYPERTROPHY MASTERY: SYDNEY 4th-5th May
BOTH COURSES SYDNEY: 2nd-5th May
ADVANCED PROGRAM DESIGN: MELBOURNE 9th-10th May
HYPERTROPHY MASTERY: MELBOURNE 11th-12th May
BOTH COURSES MELBOURNE: 9th-12th May
Yours in health,
Clean Health Fitness Institute
Editor’s note: If you are a personal trainer wanting to learn how to maximize results with every day clientele, check out our CALENDAR OF EVENTS to find out when we are teaching our world leading courses on business, nutrition and training for fitness professionals in a city and country near you!