The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig Member wrestling2091's Avatar
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    what the heck is hypertrophy?

    what is hypertrophy?!?
    Height: 5ft 8in
    weight: 140lbs

    Bench: 170 max
    Squat: 210 max

    Be charitable, lift harder for those who can't!!!

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  3. #2
    LittleJake JSully's Avatar
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    hy·per·tro·phy Audio Help (hī-pûr'trə-fē) Pronunciation Key
    n. pl. hy·per·tro·phies
    A nontumorous enlargement of an organ or a tissue as a result of an increase in the size rather than the number of constituent cells: muscle hypertrophy.


    This is achieved by tearing (but not injury tearing) your muscles with weight and feeding yourself to repair those torn muscles, thus increasing the size of the muscle.
    Last edited by JSully; 07-30-2008 at 12:19 AM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  4. #3
    WannaBeBig Member mike42506's Avatar
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    I've been wondering that too, thanks bigjake
    Quote Originally Posted by RhodeHouse View Post
    Genetics is the weak man's excuse for why he sucks at life. Don't be that guy.

  5. #4
    LittleJake JSully's Avatar
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    non problemo
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  6. #5
    mind/body zen's Avatar
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    *tries for hyperplasia*
    'In order to alter the inertial mass of weights, you must become one with them, like a machine, the totality of your motion is as one'

  7. #6
    LittleJake JSully's Avatar
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    Quote Originally Posted by zen View Post
    *tries for hyperplasia*
    if only it was that easy, lol.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  8. #7
    Wannabebig Member
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    Hyperplasia is actually possible, but not a typical dose response to resistance training.

    Hypertrophy is typically noticeable in 6-8 weeks of resistance training, at the histological level. Hypertrophy in specifics to muscle fibers equals an increase in fiber volume, and size. Hyperplasia, or the idea of splitting and growing new muscle fibers is not a physiological response to resistance training.

    As muscles can be classified by as slow twitch/fast twitch (Type I and Type II a+b respectively) the fast twitch or type two muscle fibers have been studied to be responsible for muscular hypertrophy. Type I, are slow twitch endurance fibers typically will not experience hypertrophy, but rather anatomical changes at the cellular level that better adapts them to become long distance aerobic power houses.

    Food for thought.

    Sean

  9. #8
    Senior Member
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    hyperplasia is only possible in some animals most noteably pigs. and not to start an argument but ive always learned strength gains will appear in the 6-8 week period (due to neural adaptations) and hypertrophy not untill 10-12 weeks in previously untrained indivuals...again just what i have learned/been taught
    the grass could be greener, and itll always be greener on the other side, but you just never know....this could be the one

  10. #9
    Wannabebig Member
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    The consensus from my sources, and my teachings, neural adaptations are typically in the 2-4 week range, hypertrophy 6-8 weeks. Tendons, ligaments, even slower before they further adapt, aligning collagen and realigning lines of pull. Osseous changes even further

    You can argue about the actual timing, I'm going to tell you the best answer is probably based solely on genetics unfortunately. Like I stated above, it also depends largely on your ratio of Type 1/Type 2 fibers, as Type 2 fibers have been studied to show that they are the sole fibers that actually DO hypertrophy. The important fact of the matter, is that early gains are neurogenic, later gains are physical changes in the tissues themselves. Important to not be discouraged when your gains slow down after the one month period. In the first month, your brain is relearning information from golgi tendon organs and muscle spindles, stretch reflexes and proprioceptive input. Greater recruitment of more motor units is the result of the initial greater strength.

    Happy lifting,
    Sean

    Edit: Hyperplasia has been demonstrated as theoretically "possible". Though, like I said above, its not a typical adaption to resistance training, and is virtually unachievable from today's modern science perspective.
    Last edited by Driven One; 07-30-2008 at 07:53 PM.

  11. #10
    Lifting addict powerboy93's Avatar
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    Its what we all want to happen to our muscles...
    Lifting is my life

    I am 15
    @ 155 lbs

  12. #11
    LittleJake JSully's Avatar
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    so, how long does it take for tendons/ligaments to experience hypertrophy?
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  13. #12
    Wannabebig Member
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    Tendons are continually changing, the weak point is typically considered the musculotendinous junction, in which the endo/epimysium connective tissue meet to form the common tendon for a given muscle. Tendon changes can take a full year to hypertrophy. Continuous changes occur as you subject them to loads and stresses, collagen formation continually alters the line of pull, as more collagen is laid down in an orderyly fashion, versus haphazardly. Ligaments follow similiar principles. Both structures are poorly vascularized, thus, slowing down the transformation into a stronger, hypertrophied tissue.

    Answer, years, and they are continually changing. They're not as dynamic and quick adapting as muscles.

  14. #13
    Raytheon FeelMyLats's Avatar
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    It's the trophy you get once you reach hyper mode.
    Bench: 300
    Squat: 345
    Power Clean: 245

    "What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn't think I could lift another ounce of weight. What I learned is that we are always stronger than we know." -Arnold

  15. #14
    Senior Member
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    shut up and lift! my 2cents
    I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

    JOURNAL LONG ROAD TO STRENGTH! CHECK IT OUT
    http://www.wannabebigforums.com/show...90#post1999490

  16. #15
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    great posts driven one! the slowness of growth in tendons in ligaments is also due because you dont have the blood vessels running through them like you do muscles bones etc. this is one reason why a bone can heal without direct pull on them to stimulate the osteoblasts. whereas a ligament will never heal itself (if torn) and surgery is almost always necessary
    the grass could be greener, and itll always be greener on the other side, but you just never know....this could be the one

  17. #16
    LittleJake JSully's Avatar
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    awesome info driven one..

    is there anyway to speed tendon growth? I ask because it's a bitch for me to squat pain-free because of tendonitis issues.. I took over a year and a half off of training my legs and it still isn't 100%..
    Last edited by JSully; 08-01-2008 at 09:27 AM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  18. #17
    Who is John Galt? CrazyK's Avatar
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    Quote Originally Posted by LittleJake View Post
    awesome info driven one..

    is there anyway to speed tendon growth? I ask because it's a bitch for me to squat pain-free because of tendonitis issues.. I took over a year and a half off of training my legs and it still isn't 100%..
    That's cuz you're a fuggin puzzyyyy.

    j/k
    "You shall invite to the path of your Lord with wisdom and kind enlightenment, and debate with them in the best possible manner. Your Lord knows best who has strayed from His path, and He knows best who are the guided ones."- Quran 16:25

    "A life unexamined is not worth living"- Socrates

  19. #18
    LittleJake JSully's Avatar
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    Jake Sullivan
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    youtube channel = www.youtube.com/xtra0t

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