Chris Beardsley @SandCResearch
Figuring out how strength training works sandcresearch.medium.com York, England Joined December 2012-
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Strength training at a long muscle length causes more hypertrophy than the same training at a short muscle length. This hypertrophy comprises an increase in fascicle length and the addition of sarcomeres in series but not increases in physiological cross-sectional area.
Muscles display regional growth in the distal region for two reasons and not just one. Read more: patreon.com/SandCResearch
The post-workout fatigue that is generated after aerobic exercise involves calcium ion-related fatigue mechanisms that are completely unrelated to metabolite accumulation. Excitation-contraction coupling failure is the most likely candidate.
Since the use of blood flow restriction increases the rate of metabolite accumulation and so reduces the relative contribution of calcium ion-related fatigue mechanisms, it should reduce post-workout fatigue for a given number of sets to failure. This study supports that idea.
Although satellite cells are not strictly necessary for hypertrophy by means of myofibrillar addition to occur, they may be much more important for sarcomerogenesis.
The muscle force-time integral model does not predict the effects of many training variables. Read more: patreon.com/SandCResearch
Aerobic exercise causes post-workout peripheral fatigue mechanisms that are similar to those displayed after strength training, including a loss of calcium ion sensitivity that reduces muscle fiber force (tension). Clearly, this can interfere with strength training adaptations.
We cannot use muscle swelling or soreness as indicators that fatigue is absent after a workout. Indeed, fatigue can remain in place for much longer than either of those indirect markers.
Stretch causes hypertrophy by applying passive mechanical tension. Passive tension is created by the stretching of sarcomeres, not by the stretching of whole muscles. Muscles can stay stretched without sarcomere addition occurring if sarcomere length stays under a key threshold.
The muscle force-time integral model does not predict why hypertrophy fails to occur when either motor unit recruitment is low or muscle fiber mechanical tension is low (while muscle force-time integrals are high). Read more: patreon.com/SandCResearch
Regional hypertrophy occurs mainly due to regional muscle activation. Pectoralis major muscle activation varies between regions largely due to the relative leverages of the working muscles, in accordance with the principle of neuromechanical matching.
There are several calcium ion-related fatigue mechanisms that occur during and after exercise. It seems likely that some play a larger role than others at different time points.
Stretch is well-known to produce hypertrophy by the application of passive mechanical tension. Animal models show that this passive tension stimulates sarcomere addition but only when sarcomere length exceeds a certain key threshold.
Not all reps in a set can stimulate hypertrophy. We can see this just by looking at the relationship between volume load and muscle growth. Read more: patreon.com/SandCResearch
Regional hypertrophy is often associated with bodybuilding or changing the shape of muscles. In reality it has more to do with performance. Different regions of a muscle contribute more or less to joint torque at different joint angles according to their leverages.
CNS fatigue is a normal fatigue mechanism that occurs in every type of exercise. Avoiding it is useful for maximizing hypertrophy, since it switches off motor units. Here, we see a link between acidosis and CNS fatigue during strength training, likely due to afferent feedback.
Stretch is well-known to produce hypertrophy by the application of passive mechanical tension. Animal models show that this passive tension stimulates mainly sarcomere addition and is not produced in response to muscle length but rather in response to sarcomere length.
Sarcomere stretch and not whole muscle stretch is what causes stretch-mediated hypertrophy. Read more: patreon.com/SandCResearch
During submaximal eccentric contractions, heavier loads cause less muscle lengthening due to greater tendon lengthening, thereby reducing the amount of muscle damage per muscle fiber because of the reduced opening of stretch-activated ion channels
Understanding the difference between fatigue and failure is very important. Fatigue mechanisms cause reductions in our ability to produce force but ultimately our decision to stop increasing central motor command to compensate for this is what causes failure.
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@SandCResearch Your stimulating reps concept has stood the test for years now. Mechanical tension is the primary driver, with high tension and slow shortening (with heavy weights or fatigue) facilitating maximum mechanical tension.
Fantastic read on the science & theory of muscle hypertrophy @SandCResearch
@SandCResearch this is because unfortunately people forget by putting the muscle in a 'stretched' or lengthened position, they change joint angle and thus internal moments. Therefore u can induce muscle CSA changes because of changes in forces at stretched positions independent of FL changes
It was a pleasure to be invited back on to the ‘Chris and Paul Show’, this time to discuss training and nutrition requirements for people using anabolic steroids etc., and whether they differ compared to naturals. podcasts.apple.com/gb/podcast/ste…
I have three certifications and they’re all bullshit Education/continuing education (witness/observation + theory + testimony) is incumbent upon the coach IMO Science-based fields are difficult to navigate and the formal education is usually outdated (often resulting in the…
My favourite S&C resource @SandCResearch Hundreds of hours reading his stuff and did his 1 on 1 mentorship 👌🙌🏻
When more advanced lifters perform too much training volume, they run the risk that many of the later sets in each workout and many of the workouts in their training program become junk volume. Read more: patreon.com/SandCResearch
It was a real honour and pleasure to join Chris Beardsley @SandCResearch and Paul Carter as the first guest on their podcast talking about carbohydrates and glycogen’s role in muscle hypertrophy, particularly during overreaching. open.spotify.com/show/1AUA1VNc2…
It’s almost like every form of activity you do has some sort of fatigue cost and it’s your job to manage this as best as possible to ensure recovery between training sessions…
Active recovery is based on an incorrect understanding of how post-workout fatigue works, and should probably be treated as concurrent training instead. Read more: patreon.com/SandCResearch
One of the most important things I’ve learned from @SandCResearch . Has definitely impacted my programming.
Strength and conditioning coaches often talk about training for power. Yet, this is only possible by causing adaptations that cause improvements in either (1) strength or (2) speed.
@DeanTTraining @SandCResearch Absolute legend. Sent some “trainer” the link to his blog and he claimed I was sending him a website 😀 Bros don’t want to even open links and find out. #blinded
@DeanTTraining @SandCResearch Best in the industry arguably imo. Extremely low bias in all his reviews. Legend 💯
Se habla mucho de el entrenar la potencia como tal, la potencia mecánica ES UNA RESULTANTE, más que centrarnos en el resultado final (x vatios), debemos ver de donde salen esos vatios y centrarnos en mejorar el factor (F o V) que más se necesite periodizando el entrenamiento.
Strength and conditioning coaches often talk about training for power. Yet, this is only possible by causing adaptations that cause improvements in either (1) strength or (2) speed.
Thanks for the spotlight, @SandCResearch. For those interested in reading our #openaccess paper, here's the link: link.springer.com/article/10.100…
Downhill running exercise causes adaptations that are very similar to strength training, including increases in muscle cross-sectional area and fascicle length (and probably also the ability to recruit more motor units).
Very nice infographic illustrating one of our latest work 🏃🏻♂️ Thank you for highlighting our reaseach, Sir @SandCResearch 🙏🏼
Downhill running exercise causes adaptations that are very similar to strength training, including increases in muscle cross-sectional area and fascicle length (and probably also the ability to recruit more motor units).
Chris Beardsley’s hypertrophy book (buy it it’s ~3$ on amazon, crazy ROI). Here's the link (I make 0$ from this): amazon.com/Hypertrophy-Mu…
@SandCResearch Thanks for producing a nice summary Chris, we hope to have more work investigating the impact of pain on exercise performance out in the near future
@resolveperf @HowellsDan I was going to ask about / say the same thing. Something @SandCResearch said which resonated with me was to think of stimulating adaption by increasing max force or max velocity. I’m not sure what adaptation happens “in the middle”, & wonder if it’s just practice at that load
@vanbeek__3 here's a solid explanation of the adaptations that come from strength training, and which of the adaptations transfer to sport: sandcresearch.medium.com/how-does-one-r… @SandCResearch is the author of course, and a brilliant mind in the industry.
@thomas_jesson If you don't have a patreon you should have a patreon If people got to see your threads a few days early, or had sneak previews etc. It would do well See @SandCResearch for an example of a great professional patreon structure - he also sells excellent books!
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