So I suppose most everybody's goal is strength and size. My question is every type of program focuses on a general area of size, strength, and aesthetics. Plans like P.H.U.L. Have some combination. Even ICF is a 5x5 w/ accessory work. Is it physically possible to train simultaneously for both on something like P.H.U.L.?

Hey Jack, that was my question that I posted to Charles Poliquin!!!! I couldn't believe he answered it. But the info was cool. Basically, he told me to keep my workouts short and stick to higher rep ranges to gain muscle (since I'm more of a slow-twitcher). I wrote this blog about the latest Charles Poliquin Hypertrophy Internship about three months ago, but it has taken me all this time to transfer the text into the right format for the blog, so please forgive any slightly out of date references.

How much of an impact on either area does it have? For example, would you be better off training for strength then move to aesthetics? If you did train for both, would gains in either area suffer. Such as not getting as defined as if you solely trained for that? Obd2 euroscan chomikuj.

Writing it out sounds obvious to me but what do you guys/girls think? Again, I would need to open my school books and so some serious research in order to accurately answer your questions. But my understanding is that rest time is actually pretty important. At the cellular level, it affects short term elimination of metabolic waste. It also helps CNS recovery yes. But as you can see, I can only explain this in layperson's terms, the exact mechanisms are beyond my current knowledge.

Hopefully someone else can chime in and help you with this. Maybe you should go check. Some people there are much more knowledgeable than me on the subject. There are 5 factors that influence strength, muscle tissue being one of them. The others 4 relate to the nervous system, i.e., intra and intermuscular connections, and force and number of electron impulses in the muscle.

On the other hand, there are 3 factors that affect sarcoplasmic hypertrophy (the type of hypertrophy you are concerned with when lifting weights for hypertrophy): mechanical tension, metabolic stress and muscle tissue damage. Mechanical tension is basically the response of muscle fibers to an external stimulus (such as lifting weights), but according to the research it will only cause hypertrophy up to a certain threshold. Beyond that, metabolic stress and tissue damage are what matters. Metabolic stress is when there is a buildup of metabolites (intermediates of metabolism) such as creatine in the muscle tissue, and it's maximized when the conversion of glucose to pyruvate through glygolysis is affected by a limited supply of oxygen from the bloodstream (a phenomenon known as ischemia). Also, muscle damage refers to damage to the striated skeletal muscles (myofibers), which regulate myosatelitte muscle cells.

Some research has shown that eccentric exercise greatly influences muscle myofibers, which might explain the success of routines like Charles Poliquin's GVT in more advanced athletes. So just to bounce some things off of you here.Shouldn't you train for your max every week? Progressive overload is good but isn't the general recommendation to 'test' your 1RM is every few weeks. If thats true, it would seem that the 'perfect' program would involve both types of training. I personally don't get a pump from lower rep schemes.

Because generally speaking time under tension is greater with higher reps and puts greater metabolic stress on the muscles. Edit: it seems more plausible to do something like a higher rep scheme and every week test for your max and if you completed an extra rep or felt like you could do more then you would increase the amount of weight you used for your following week.

It's also of note that muscular damage is usually done with an eccentric component or hitting a variety of exercises around a target muscle instead of repeating the same lift week after week? Unless i'm missing something? The neuromusclar connections perhaps?

Although if your stimulating the muscle from something like bench press to flys how much difference is there? People generally do 5/3/1 after exhausting their 'noob gains' on novice programs. It's a good method to develop strength, and the last set of day is enjoyable because you have to get as many reps as you can out of the lift, which having done heavy 5x5's for a long time, was a nice change. It's quite low volume though so if you're looking to build more size, you would generally do back off sets of higher reps after the main three sets. ICF is a good mix of body building and strength training, and to be honest unless you're getting to an intermediate level (generally but of course not exclusively around a 140 squat, 160 dead, 100 bench and 60 OHP) it's still a good progressive overload program. Hypertrophy isn't just about the rep range remember. If you're getting the volume on low rep ranges of even 4 or 5, you're going to make a lot of size gains if your programming is good, and your nutrition is good.