Traducción
Parte 1 del artículo: "The Endurance and Hypertrophy Paradox by Chad Waterbury".
Much like a voluptuous vixen who loves to cook and clean, endurance-based conditioning programs that won?t wreak havoc on strength and hypertrophy are hard to come by.
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The Problem with Typical Endurance Programs
If you seek optimum results, you shouldn't follow traditional periodization guidelines that consist of focusing on a single strength and conditioning quality (not even two) throughout an entire mesocycle. If you do, whatever strength quality you're neglecting will quickly diminish.
So if you've been misguided enough to think that high-repetition, short-rest period training programs are your ticket to a leaner, meaner physique?think again. Those endurance strength training programs focus on developing the puny, type I muscle fibers.
Also, endurance programs train the motor units of the type I fibers to become more efficient. For those of you who don?t know, muscle fibers aren't innervated by a general motor neuron type. Each fiber type (type I, type IIA and type IIB) has different motor neurons that either fire weak and slow (type I), or strong and fast (type IIA, IIB).
You're probably thinking, "How do I know which fiber types I'm training?" Well, it depends on training load, reps, sets, tempo and rest period. Simple, eh? But I don?t want to turn this article into a ten-pound manuscript so I?ll keep it very simple. Here are the general guidelines for knowing which fiber type is primarily being trained (this information is only accurate if the load causes failure in the specified time frame):
Muscle Fiber Type Duration of Set
Type IIB <10 seconds
Type IIA 10-120 seconds
Type I 120 seconds+
Note: My colleagues and I could argue about this table all day. It's based on the function of the energy systems for muscle actions and the time before fatigue of certain motor neurons. It's not perfect, but it serves its purpose for this article.
Much like a voluptuous vixen who loves to cook and clean, endurance-based conditioning programs that won?t wreak havoc on strength and hypertrophy are hard to come by.
...
The Problem with Typical Endurance Programs
If you seek optimum results, you shouldn't follow traditional periodization guidelines that consist of focusing on a single strength and conditioning quality (not even two) throughout an entire mesocycle. If you do, whatever strength quality you're neglecting will quickly diminish.
So if you've been misguided enough to think that high-repetition, short-rest period training programs are your ticket to a leaner, meaner physique?think again. Those endurance strength training programs focus on developing the puny, type I muscle fibers.
Also, endurance programs train the motor units of the type I fibers to become more efficient. For those of you who don?t know, muscle fibers aren't innervated by a general motor neuron type. Each fiber type (type I, type IIA and type IIB) has different motor neurons that either fire weak and slow (type I), or strong and fast (type IIA, IIB).
You're probably thinking, "How do I know which fiber types I'm training?" Well, it depends on training load, reps, sets, tempo and rest period. Simple, eh? But I don?t want to turn this article into a ten-pound manuscript so I?ll keep it very simple. Here are the general guidelines for knowing which fiber type is primarily being trained (this information is only accurate if the load causes failure in the specified time frame):
Muscle Fiber Type Duration of Set
Type IIB <10 seconds
Type IIA 10-120 seconds
Type I 120 seconds+
Note: My colleagues and I could argue about this table all day. It's based on the function of the energy systems for muscle actions and the time before fatigue of certain motor neurons. It's not perfect, but it serves its purpose for this article.
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