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Part Three

PROGRAMS COMMUNITY ACTIVITY

GENERAL TRAINING Awhile back I wrote some articles about holistic Newlife001 updated
his bodyfat from
hypertrophy. Learn more here as I revisit this training 28%to 28.4%a gain
of 0.3% in 5 days.
BEGINNER WORKOUT method in more detail.
PROGRAMS Areyes531 tracked
the workout: Dec.
20, 2014 16:04PM.
5X5 TRAINING By: Glen Danbury EMAIL
Last updated: Jul 19, 2005 0 1 0 MORE countrychick11
CELEBRITY PROGRAMS Parnter leg day
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CORE TRAINING and push each
other for a change.
Part 1 | Part 2 | Part 3 Tom...
CROSSFIT

FST-7
Back a few years ago I wrote two articles on a weight training method that I termed holistic View All

hypertrophy. The basic tenants of the program was that you used a variety of sets and rep
GERMAN VOLUME TRAINING protocols for a given exercise in order to ensure that maximum exhaustion of as many fibers as
possible occurred during a workout.
GRIP Since I have wrote this article I have seen a variety of programs like it and more and more
research proving its efficacy as well as the countless individuals who have e-mailed me
HIGH INTENSITY TRAINING commenting upon their results. However even though the program was good (even if I do say so
(HIT) myself) there's always room for improvement, considering this I have updated and tweaked the
program in order maximise the benefits that you can gain from it.

HST PROGRAM

MASS GAIN PROGRAMS Quick Refresher

Rest Pause Training
Just so those unfamiliar with the holistic hypertrophy program can gain an insight as to the
rationale and benefits of the program I am going to do a quick recap. As stated the protocol for
MILITARY AND POLICE the holistic hypertrophy program involved performing three sets: the first being a low rep
explosive set, the next a more stereotypical bodybuilding style set of moderate reps and a
controlled rep speed and finally a high rep speed perform slowly so as to accumulate a large
SELF DEFENSE time spent under load.

SPORTS TRAINING The reasoning for each of these sets was based upon fiber type recruitment and exhaustion
times. As shown below a muscle's fibers are recruited in an orderly fashion from the small slow
twitch fibers to the intermediary and then the fast twitch fibers as workloads increase or the
OLD SCHOOL repetition speed is increased.
BODYBUILDING

PERIODIZATION

POWERBUILDING

POWERLIFTING

PYRAMID TRAINING

SHORT WORKOUTS
Fig 1 - Recruitment & Exhaustion Of Slow & Fast Twitch Fibers.
STRENGTH
Not Recruited Recruited Not Exhausted Recruited & Exhausted.
STRONGMAN COMPETITION Click To Enlarge.

TOP WORKOUT PROGRAMS A = Single repetition, sub maximal weight.

B = Non failure, multiple repetitions sub maximal weight (sub maximal effort method).
TRAINING SPLITS C = Failure, multiple repetitions sub maximal weight (repeated effort method).
D = Single repetition maximal weight (maximal effort method).
WEIDER PRINCIPLES It can also be seen in fig 1 that not all the fibers that are recruited are exhausted. The amount of
fibers exhausted depends upon the fibers exhaustion time and the amount of time spent under
YOGA tension. If the time under tension exceeds the fibers exhaustion time then it will be exhausted
and therefore there will be a direct metabolic effect to adapt.

As such it can be seen that there is a paradox in that a set with heavy loads will recruit most of
the fibers including the fast twitch ones but won't be of sufficient time to exhaust the more
fatigue resistant slow fibers. Likewise a low load high rep set probably won't be of sufficient
intensity to recruit the fast twitch fibers; either way there's potential growth going untapped.

Differing Kinds Of Hypertrophy

The direct exhaustion and adaptation of a muscle fiber was only one benefit of the program. The
second was that you develop both types of hypertrophy which lead to a greater cross sectional
area within a muscle. These two types of hypertrophy are termed myofibril hypertrophy and
sarcoplasmic hypertrophy and both types can be seen from fig 2.

Fig 2 Cross Sectional View Of A Muscle Fiber.

 Click To Enlarge.

When a muscle grows it is either because the muscle has added additional myofibrils which are
strands of protein within the muscle or due to increased anaerobic energy demands there is an
increase in the cellular fluid between the myofibrils.

Heavy strength training tends to develop the amount of myofibrils due to reasons explained later
and higher volume training tends to promote sarcoplasmic hypertrophy. The holistic hypertrophy
program gives you the best of both worlds.

New & Improved - Holistic Hypertrophy V2

As with anything in life experience, new evidence and general passing of time allows for
reflection and eventual progression of previous methods, the holistic hypertrophy program is no
different. Based upon feedback and my own continuing search for more effective methods I
have updated the program.

Heavy Loads & Total Protein Degradation

The first program asked for the performance of a single set of three reps done explosively
with 95% of a three rep max in order to maximally recruit the fast twitch fibers and cause
myofibril hypertrophy in those high threshold high fatiguing fibers.

Whilst I believe the basic tenants of this rationale to be correct in that fast movements
and heavy loads recruit and exhaust fast twitch fibers I now believe that the volume of
this was far to low for maximal protein synthesis.

According to one theory the total amount of protein synthesis caused through weight
training is directly related to the amount of protein degradation caused during the set.
The total amount of degradation that is caused is a resultant of the total weight lifted and
the amount of times the weight is lifted.

Heavy low rep weight training causes the greatest amount of degradation but
unfortunately the total amount is limited due to the small number of times the weight is
lifted. Stereotypical bodybuilding loads of eight to twelve repetitions causes moderate
levels of degradation but because of the slightly higher volume end up causes the
greatest amount of total degradation.

Finally low load/high volume training has little protein degradation per unit, and even
though the volume is high the resultant is still smaller than moderate load and volume
training - i.e. your three sets of ten styles.

Considering this information it's obvious that the best results will be to use a heavy
weight and perform a large volume with it. Unfortunately you are limited in how many
repetitions you can perform with a heavy weight or we would all be performing sets of ten
reps with close to our one rep max. As such the answer is to use a heavy load and
perform multiple low rep sets in order to try to achieve an overall high degradation to the
fast twitch fibers.

With this in mind I would now recommend changing the single set of three explosive reps
with 95% of your three rep max to three sets of two explosive reps with the same load.

Eccentricity Inaction

The second factor that was missing relates to a significant eccentric load. An eccentric
load is usually greater than that of conventional concentric loading during exercise.

The reason that an eccentric load is important is that firstly heavier weights can be
employed as more force is able to be generated during a maximal eccentric contraction
as opposed to a concentric contraction.

As stated above the total amount of weight dictates the total protein degradation and as
such a heavy eccentric load will create a greater total net protein synthesis.

The second benefit of including a heavy eccentric load would be due to eccentric loading
preferentially recruiting fast twitch fibers, and it's these fibers which have the greatest
capacity for growth.

Lastly the supramaximal loading imposed through eccentric maximum repetitions will
potentiate the nervous system and allow heavier loads to be used during the other
subsequent sets. This is because the heavier load has primed the nervous system and
allowed maximal rate coding, intramuscular and intermuscular coordination as well as
causing a greater level of calcium within the muscle which will all lead to greater force
outputs.

It is vital that this eccentric type of contraction is included as only eccentric contractions
will develop significant strength within eccentric movements.

Holistic Hypertrophy V2 In Action

Considering what is noted above the new program will be performed as in Fig 3 after performing
thorough warm-up sets as indicated in the old holistic hypertrophy articles.

Fig 3. Sets, Reps & Loading Parameters For A Holistic Hypertrophy Exercise.

Eccentric Midpoint Pause Concentric

Set Load Reps Rest (seconds)
Tempo Duration Tempo
120%
1 1 Slow (4-5 seconds) Absent Absent 60
1RM

95% Controlled (1-2

2 2 Absent Explosive 90
3RM seconds)

120%
3 1 Slow (4-5 seconds) Absent Absent 60
1RM

95% Controlled (1-2

4 2 Absent Explosive 90
3RM seconds)

120%
5 1 Slow (4-5 seconds) Absent Absent 60
1RM

95% Controlled (1-2

6 2 Absent Explosive 60
3RM seconds)

80% Controlled (2-3 Controlled (2-3

7 8 Short (2 seconds) 60
1RM seconds) seconds)

120 until next

8 40-50% 20 Slow (4 seconds) Long (4 seconds) Slow (4 seconds)
exercise

Like the previous program I still believe that different exercises recruit certain motor units with
differing recruitment patterns, as such I would still stick with the original exercise and frequency
outlined in the first article which I have reproduced below in Fig 4.

Fig 4 Suggested Exercises & Split For Holistic Hypertrophy Program.

Workout Exercises
Upperbody 1 Bench Press
Bentover Row
Lowerbody 1 Back Squat
Romanian Deadlift
Upperbody 2 Pull-ups
 Incline Press
Lowerbody 2 Bent legged deadlift
Front squat

The preferable way of splitting up these workouts would be as seen in Fig 5 working with a two
on, one off, two on, two of split so that both upper and lower body gets training twice within the
week.

Fig 5 Frequency Over A Typical Week.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Upper Body 1 Lower Body 2 Off Upper Body 2 Lower Body 1 Off Off

Considering that only one exercise is being performed per session for a given body part, even
with the eight sets and high eccentric loading there should still be sufficient recovery to enable
the two sessions per week.

Conclusion

This program should allow you to see greater hypertrophy gains than the original holistic
hypertrophy program but a nice side effect to the increased volume of high loading parameters
means you should get greater strength gains as well. Progress in all avenues of life mean
change, for you a progression of the holistic hypertrophy program should mean a change to
larger sized clothes to accommodate the extra growth.

Part 1 | Part 2 | Part 3

References
1. Zatsiorsky M. 1995. Science and practice of strength training. Human kinetics

2. Staron, Hikida 1992. Histochemical, biochemical and ultrastructural analyses of single human muscle fibers
with special reference to the C fiber population. J Histochem cytochem 40; 563-568.

3. Nardone, Romano and Scieppati 1989. Selective recruitment of high threshold human motor units during
voluntary isotonic lengthening of active muscles. JAP 409, 451-71

4. Sale 1992. Neural adaptation to strength training. Strength and power in sport. Blackwell science

5. Foss and Keteyian 2000. Foxs physiological basis for sport and exercise. Lippincott and Williams.

6. Hortobagyi, T. Barrier, J. Beard D et al 1996. Greater initial adaptations to submaximal muscle lengthening
than maximal shortening in humans. Journal applied physiology 81, 1677-1682

glen@monstermuscle.co.uk

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