8 Bodybuilding Stress Factors

[NiteHawk]

There are 8 bodybuilding stress factors involved in working out. You need to learn these 8 factors and use them in order to gain maximum size and strength.

1. Training Session Length- 50-55 minutes is the ideal time a workout should last. Going past this time and your body's natural testosterone levels decline up to 80%. You deplete your body's hormones going past this time which will hamper recovery as well.

2. Training Session Frequency - This is dependant on what type of training you do and how well you recover. A good rule is if you increase training intensity and decrease training volume, you can increase training frequency.

3. Bodypart Training Frequency - Recovery will vary but remember this point, a muscle can begin to atrophy after 72 hours. Atrophy, or muscle loss, is just as natural as muscle gain. A bodybuilder's body is very sensitive and when it recognizes a lack of stress, its high condition will make it work as effective toward atrophy as it will toward muscle development. So you can risk losing some muscle if you wait longer than 3 days to work a muscle group. Now a muscle may atrophy after 72 hours but it doesnt mean it takes 72 hours for recovery. Muscle recovers much faster than it does to atrophy.

4. Exercise Selection & Performance - Strive for the most neuromuscular activation when choosing exercises. The majority of mass building exercises should obviously be compound movements but dont neglect isolation exercises but a good routine is centered around the compound movements. With form, try to stick to strict form, it will always produce the best results. You can do loose form where its not so strict to push you thru some reps but never go to sloppy form. This can only increase injury and take the stress off the muscle you are working.

5. Repetition Speed - The two things that stimulate your muscles are the amount of weight and how fast you move the weight. Best way to go is perform each repetition as quickly as possible while maintaining proper form and control of the weight.

6. Training Session Volume & Intensity - The key here is periodization. Its a way to systematically vary the volume and intensity of training over a period of time. You alter workouts with high intensity (heavy weight and low reps) and high volume, lighter weights and more sets. The three ranges I like to go with is hypertrophy, strength, and power. Hypertrophy is 8-12 reps per set, Strength is 5-9 reps, and Power is 1-5 reps. These cycles are needed for optimal development not only for your muscles to grow but to help strengthen and repair your tendons and ligaments as well as your nervous system.

7. Weight and Repetitions - This goes along with the 3 cycles above. Your goal is maximum muscle size and strength, so your weights and repetitions will vary when you do the 3 phases....Hypertrophy, Strength, and Power.

8. Rest Intervals Between Sets - There are 3 energy systems: ATP-PC, Lactic Acid, and Aerobic Energy System. All 3 are used during exercise. ATP-PC is the most powerful. It is Adenosine Triphosphate and Phosphocreatine. These are stored within the muscle and no oxygen is required to release thier energy(anaerobic). This energy is limited. Lactic Acid is the waste product that is built up during a set. When you feel the burn so to speak. When the lactic acid system is worked, higher concentrations of growth hormone appear in the blood. The aerobic system uses carbohydrates and fats as their energy source so it gives you more energy for a longer time. The key for resting between sets is to vary this time to help build and boost these 3 systems. Rest times will vary from as short as 30 seconds to 4-5 minutes.

[bojo]

all good.. except the first one.. it's not neccasary to set a limit on uyr workout time as it depends on a variety of things like wamrup sets, stretching, rest between sets etc.

[NiteHawk]

The time frame is where you want to aim for. Sometimes I can get a workout done in 45 minutes, sometimes if Im more tired and doing legs, it can take over an hour but I try and keep my time to this standard.

[martydup]

Good post NiteHawk.The only thing i would argue about is rule #3.A lot of bb trains each muscle group once a week with good result.saying your muscle starts to lose size after 72 hours is subject to a long debate...

[voye05]

Great info. Good guidelines to go by.

[NiteHawk]

Thanks much !

[Vplayer]

Great post, Nite! All good info. Where did you get these?

[musclesntx]

Nite,
I swear to God I like you... Actually, this is an excellent post. But I do have some points that I'd like to bring to the floor for debate. These guidelines ARE excellent and I do agree with most of them, but there are a few exceptions... The only one that I have serious debate with is #5.

1. Training Session Length- 50-55 minutes is the ideal time a workout should last. Going past this time and your body's natural testosterone levels decline up to 80%. You deplete your body's hormones going past this time which will hamper recovery as well.
----I have no problem with this. The hormonal response time is the main concern. This does vary from individual to individual though. A well trained endocrine system has a longer response time than an untrained one.


2. Training Session Frequency - This is dependant on what type of training you do and how well you recover. A good rule is if you increase training intensity and decrease training volume, you can increase training frequency.
----Dead on. There are times for overloading and overcompensation, but for the most part, you shouldnt' be doing 30 sets of heavy weight 2-3x a week on the same muscle group.

3. Bodypart Training Frequency - Recovery will vary but remember this point, a muscle can begin to atrophy after 72 hours. Atrophy, or muscle loss, is just as natural as muscle gain. A bodybuilder's body is very sensitive and when it recognizes a lack of stress, its high condition will make it work as effective toward atrophy as it will toward muscle development. So you can risk losing some muscle if you wait longer than 3 days to work a muscle group. Now a muscle may atrophy after 72 hours but it doesnt mean it takes 72 hours for recovery. Muscle recovers much faster than it does to atrophy.
----I like this one because a lot of people don't understand it. They think that since a muscle can begin to atrophy after 72 hours that it isn't recovered until that point. That's not exactly true - recovery powers improve with training experience. It is important to time workouts in a fashion where you can stimulate as much growth as often as possible without overtraining...

4. Exercise Selection & Performance - Strive for the most neuromuscular activation when choosing exercises. The majority of mass building exercises should obviously be compound movements but dont neglect isolation exercises but a good routine is centered around the compound movements. With form, try to stick to strict form, it will always produce the best results. You can do loose form where its not so strict to push you thru some reps but never go to sloppy form. This can only increase injury and take the stress off the muscle you are working.
----I'm a stickler for form. Craig and I were making fun of full body shrugs and bouncing calf presses...


5. Repetition Speed - The two things that stimulate your muscles are the amount of weight and how fast you move the weight. Best way to go is perform each repetition as quickly as possible while maintaining proper form and control of the weight.
----This is the one that I totally disagree with. I'm not sure if it is the way it is written, but by doing it as fast as possible, while maybe excellent in assisting you "MOVE" heavy weight, it is important NOT to neglect the eccentric portion of a lift.

It is important to realize that movements done with a slow eccentric increase IGF-1/FGF. ALSO, workouts done with a slow positive increase androgen receptors and lessen the effect on cortisol. BOTH of these types of rep schemes are stressful on the CNS, and extremely slow movements should be limited. HOWEVER, a 2-3 second eccentric portion on most lifts should be included in most routines.

6. Training Session Volume & Intensity - The key here is periodization. Its a way to systematically vary the volume and intensity of training over a period of time. You alter workouts with high intensity (heavy weight and low reps) and high volume, lighter weights and more sets. The three ranges I like to go with is hypertrophy, strength, and power. Hypertrophy is 8-12 reps per set, Strength is 5-9 reps, and Power is 1-5 reps. These cycles are needed for optimal development not only for your muscles to grow but to help strengthen and repair your tendons and ligaments as well as your nervous system.
----This one is fairly accurate. People usually don't periodize the way they should.

7. Weight and Repetitions - This goes along with the 3 cycles above. Your goal is maximum muscle size and strength, so your weights and repetitions will vary when you do the 3 phases....Hypertrophy, Strength, and Power.
---Common sense.

8. Rest Intervals Between Sets - There are 3 energy systems: ATP-PC, Lactic Acid, and Aerobic Energy System. All 3 are used during exercise. ATP-PC is the most powerful. It is Adenosine Triphosphate and Phosphocreatine. These are stored within the muscle and no oxygen is required to release thier energy(anaerobic). This energy is limited. Lactic Acid is the waste product that is built up during a set. When you feel the burn so to speak. When the lactic acid system is worked, higher concentrations of growth hormone appear in the blood. The aerobic system uses carbohydrates and fats as their energy source so it gives you more energy for a longer time. The key for resting between sets is vary this time to help build and boost these 3 systems. Rest times will vary from as short as 30 seconds to 4-5 minutes.
----Couldn't have said it better myself...

Again, excellent post. I think it should be stickied...

[NiteHawk]

Consider it done. It is now a sticky..

[Lowrider]

cool tips, thanks for the advice

[NiteHawk]

Anytime Lowrider. Glad to help.

Originally Posted by NiteHawk

.
5. Repetition Speed - The two things that stimulate your muscles are the amount of weight and how fast you move the weight. Best way to go is perform each repetition as quickly as possible while maintaining proper form and control of the weight.

hey nitehawk. once again, you came through bro. nice 1.props and a half but i always thought that your repetitions were supposed to be completed at a decent,slow & controlled (like you said) pace???

other than that. nice sticky!

[Classik]

Originally Posted by dannyboy9

hey nitehawk. once again, you came through bro. nice 1.props and a half but i always thought that your repetitions were supposed to be completed at a decent,slow & controlled (like you said) pace???

other than that. nice sticky!

yes im confused about this one also? cuz i almost thought about going to the gym n just pumping really fast..... lol

[Cyraxx]

n,jlljhkhkikuho

[Blusnayl]

This thread stickied, this post to exist forever.

My mark has been made. I was.

[UFGatorGuy20]

NiteHawk, great post. I used the google search function to try to find my answer to my question. This is the closest I came, so I figured I'd ask it here. You mentioned periodization of rep ranges (hypertrophy, strength, and power):

Originally Posted by NiteHawk

6. Training Session Volume & Intensity - The key here is periodization. Its a way to systematically vary the volume and intensity of training over a period of time. You alter workouts with high intensity (heavy weight and low reps) and high volume, lighter weights and more sets. The three ranges I like to go with is hypertrophy, strength, and power. Hypertrophy is 8-12 reps per set, Strength is 5-9 reps, and Power is 1-5 reps. These cycles are needed for optimal development not only for your muscles to grow but to help strengthen and repair your tendons and ligaments as well as your nervous system.

7. Weight and Repetitions - This goes along with the 3 cycles above. Your goal is maximum muscle size and strength, so your weights and repetitions will vary when you do the 3 phases....Hypertrophy, Strength, and Power.

How often should I vary between hypertrophy, strength, and power sets? For instance, should I do hypertrophy one week, strength the next, and power sets the next? Or, should I just let the changes in weight do that for me and go to failure each time... Similar to a pyramid set? For example:

100lbs x 10 reps
150lbs x 8 reps
180lbs x 3 reps
150lbs x 8 reps
100lbs x 10 reps

and just do that for each exercise?

Thanks.

[xsiv]

Originally Posted by UFGatorGuy20

NiteHawk, great post. I used the google search function to try to find my answer to my question. This is the closest I came, so I figured I'd ask it here. You mentioned periodization of rep ranges (hypertrophy, strength, and power):



How often should I vary between hypertrophy, strength, and power sets? For instance, should I do hypertrophy one week, strength the next, and power sets the next? Or, should I just let the changes in weight do that for me and go to failure each time... Similar to a pyramid set? For example:

100lbs x 10 reps
150lbs x 8 reps
180lbs x 3 reps
150lbs x 8 reps
100lbs x 10 reps

and just do that for each exercise?

Thanks.

I'm also interested in the answer to this guy's question^^^

Nice writeup btw..

[NiteHawk]

UFGator, sorry it took so long to respond. I feel a good length of time on your periodization periods is about 4 weeks. I will do 4 weeks of hypertrophy, 4 weeks of Strength, and 4 weeks of Power.

[blue steel]

Originally Posted by NiteHawk

There are 8 bodybuilding stress factors involved in working out. You need to learn these 8 factors and use them in order to gain maximum size and strength.

1. Training Session Length- 50-55 minutes is the ideal time a workout should last. Going past this time and your body's natural testosterone levels decline up to 80%. You deplete your body's hormones going past this time which will hamper recovery as well.

2. Training Session Frequency - This is dependant on what type of training you do and how well you recover. A good rule is if you increase training intensity and decrease training volume, you can increase training frequency.

3. Bodypart Training Frequency - Recovery will vary but remember this point, a muscle can begin to atrophy after 72 hours. Atrophy, or muscle loss, is just as natural as muscle gain. A bodybuilder's body is very sensitive and when it recognizes a lack of stress, its high condition will make it work as effective toward atrophy as it will toward muscle development. So you can risk losing some muscle if you wait longer than 3 days to work a muscle group. Now a muscle may atrophy after 72 hours but it doesnt mean it takes 72 hours for recovery. Muscle recovers much faster than it does to atrophy.

4. Exercise Selection & Performance - Strive for the most neuromuscular activation when choosing exercises. The majority of mass building exercises should obviously be compound movements but dont neglect isolation exercises but a good routine is centered around the compound movements. With form, try to stick to strict form, it will always produce the best results. You can do loose form where its not so strict to push you thru some reps but never go to sloppy form. This can only increase injury and take the stress off the muscle you are working.

5. Repetition Speed - The two things that stimulate your muscles are the amount of weight and how fast you move the weight. Best way to go is perform each repetition as quickly as possible while maintaining proper form and control of the weight.

6. Training Session Volume & Intensity - The key here is periodization. Its a way to systematically vary the volume and intensity of training over a period of time. You alter workouts with high intensity (heavy weight and low reps) and high volume, lighter weights and more sets. The three ranges I like to go with is hypertrophy, strength, and power. Hypertrophy is 8-12 reps per set, Strength is 5-9 reps, and Power is 1-5 reps. These cycles are needed for optimal development not only for your muscles to grow but to help strengthen and repair your tendons and ligaments as well as your nervous system.

7. Weight and Repetitions - This goes along with the 3 cycles above. Your goal is maximum muscle size and strength, so your weights and repetitions will vary when you do the 3 phases....Hypertrophy, Strength, and Power.

8. Rest Intervals Between Sets - There are 3 energy systems: ATP-PC, Lactic Acid, and Aerobic Energy System. All 3 are used during exercise. ATP-PC is the most powerful. It is Adenosine Triphosphate and Phosphocreatine. These are stored within the muscle and no oxygen is required to release thier energy(anaerobic). This energy is limited. Lactic Acid is the waste product that is built up during a set. When you feel the burn so to speak. When the lactic acid system is worked, higher concentrations of growth hormone appear in the blood. The aerobic system uses carbohydrates and fats as their energy source so it gives you more energy for a longer time. The key for resting between sets is to vary this time to help build and boost these 3 systems. Rest times will vary from as short as 30 seconds to 4-5 minutes.

on number 3.. what about legs?.. i work my legs really hard..