Essay on Muscle Hypertrophy

1416 WordsJul 19, 20126 Pages
Strength training typically produces a combination of the two different types of hypertrophy: contraction against 80 to 90% of the one repetition maximum for 2–6 repetitions (reps) causes myofibrillated hypertrophy to dominate (as in powerlifters, olympic lifters and strength athletes), while several repetitions (generally 8 – 12 for bodybuilding or 12 or more for muscular endurance) against a sub-maximal load facilitates mainly sarcoplasmic hypertrophy (professional bodybuilders and endurance athletes).[citation needed] The first measurable effect is an increase in the neural drive stimulating muscle contraction. Within just a few days, an untrained individual can achieve measurable strength gains resulting from "learning" to use the…show more content…
[7] A small study performed on young and elderly found that ingestion of 340 grams of lean beef (90 g protein) did not increase muscle protein synthesis any more than ingestion of 113 grams of lean beef (30 g protein). In both groups, muscle protein synthesis increased by 50%. The study concluded that more than 30 g protein in a single meal did not further enhance the stimulation of muscle protein synthesis in young and elderly.[8] However, this study didn't check protein synthesis in relation to training; therefore conclusions from this research are controversial. It is not uncommon for bodybuilders to advise a protein intake as high as 2–4 g per kilogram of bodyweight per day.[9][10] However, scientific literature such as 'Evaluation of protein requirements for trained strength athletes (November 1992)' has suggested this is higher than necessary, as protein intakes greater than 1.8 g per kilogram of body weight showed to have no greater effect on muscle hypertrophy.[11] A study carried out by American College of Sports Medicine (2002) put the recommended daily protein intake for athletes at 1.2–1.8 g per kilogram of body weight.[12][13][11] Conversely, Di Pasquale (2008), citing recent studies,
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