I am trying to track down this article, Gentle, Paul. Scientific Basis of Hypertrophy Training. Rio de Janeiro: Sprint, 2005, and am having difficulty locating it on the internet probably due to my poor internet/computer skills. Does anybody have any details or know were I can find this material. Thanks.

Here you go:

J Physiol Anthropol. 2006 Sep;25(5):339-44.
Time under tension and blood lactate response during four different resistance training methods.
Gentil P, Oliveira E, Bottaro M.

College of Health Sciences, University of Brasilia, Brazil. .(JavaScript must be enabled to view this email address)

Mechanical stimuli have often been suggested to be the major determinant of resistance training adaptations; however, some studies suggested that metabolic changes also play an important role in the gains of muscle size and strength. Several resistance training methods (RTM) have been employed with the purpose of manipulating mechanical and metabolic stimuli; however, information about their physiological effects are scarce. The objective of this study was to compare the time under tension (TUT) and blood lactate responses among four different RTM reported in the literature. The four RTM were performed in a knee extension machine at 10 repetition maximum (RM) load by 12 recreationally trained young men. The RTM tested were: 10RM, super-slow (SL-subjects performed one 60-second repetition with 30 seconds for eccentric and 30 seconds for concentric phase), functional isometrics (FI-in each repetition, a five-second maximal isometric contraction was executed with the knees fully extended) and adapted vascular occlusion (VO-subjects performed a 20-second maximal isometric contraction with the knees fully extended and immediately proceeded to normal isoinertial lifts). According to the results, all RTM produced significant increases in blood lactate levels. However, blood lactate responses during FI (4.48+/-1.57 mM) and VO (4.23+/-1.66 mM) methods were higher than the SL method (3.41+/-1.14 mM). The TUT for SL (60 s), FI (56.33+/-6.46 s), and VO (53.08+/-4.76 s) methods were higher than TUT for 10RM (42.08+/-3.18 s). Additionally, TUT for the SL method was higher than TUT during the VO method. Therefore, the SL method may not be recommended if one wants to provide a high metabolic stimulus. The FI method appeared to be especially effective in promoting both type of stimuli.

Thank you Anoop. I have the above study but was wondering if the Sprint paper had different content? Parts of the above study info has been used in my recent training using forms of isometrics as a metabolic stimulus. I also have had some email communication with “Blade” about the use of partial range movements using the Myo-rep theory. Partial reps with isometrics is a interesting experience.

N60L

What is your training system? I still don’t have a good grasp of it.

Anoop, the training system that I am working on is designed with the idea of producing as much local occlusion with a lesser load. You could call it pseudo-Kaatsu training, or maximum lower load tension-occlusion without straps. This system may help those who want to train more frequently. I have tried using my Sphygmomanometer on my arm to get a sense of what Kaatsu may represent. The concept utilizes isometrics(in the form of oscillatory-OI- short squeezes) as a beginning occlusive action with a post “squeeze” partial 1/2 rep series. I tried breaking movements down to thirds but I think this makes for too much training volume. The oscillatory form of isometrics subjectively seems to generate a stronger occlusive effect, much greater than static isometrics, when using lesser loads. Most of the literature that I have examined shows isometrics may be more effective with a longer execution. I have found 20-30 IO seems to develop quite a degree of metabolic stimulus, closer to Kaatsu.  The idea that “Blade” has about “autoregulation” and the “activating set” may have improved on my original idea which used straight sets but I think his rest between the activation set and the other “mini-sets” may be too long and would hinder the occlusive action. I also believe isometric contractions can aid in the search for local metabolic effects.

This is just one of my working models which breaks movements down in half. I have not found full reps as occlusive as partial reps. The key is to start with the “squeeze”. I prefer to start at the near contracted position. Using the leg extension as the movement, you start at around 20 degrees from full contraction and start the squeeze. One then does a series very short squeezes(30-which I know seems like a lot but this the activation set and this sets up a powerful beginning occlusive action. After the 30 are completed you go the 1/2 position from the top of the movement and squeeze out 1/2 reps. The 1/2 reps are made more intensive by using complete pauses at the 1/2 and contracted position. Lower loads performed in this manner “feel” like much higher loads. Every contraction is a squeeze from the pause position which reduces inertia and helps maintain tension. The 30 oscillatory near contracted position and the 1/2 reps are performed till one or two reps short of failure or form in execution appears compromised. This finishes the activation set for the top half of the movement. Then a 5-10 sec. rest is followed by 5 OI at the half position and 3 1/2 reps. Two more of these mini-sets are performed and the top half is “cooked”. We then move to the lower 1/2 of the movement. The load is placed just out of the stretch position and 15 IO are “squeezed” out followed by the 1/2 reps from the stretch to just above the half position to complete the lower activation set. Three min-sets are then performed in the lower 1/2 of the movement in the same manner as the upper 1/2. If performed properly, the quadriceps will have a very strong post numb sensation and feel extremely tight. I hope the model is clear.

wow.
and i thought I am the hypertrophy mind-freak on the net.

flow, I am trying to produce hypertrophy using the metabolic stimulus route. Lower loads with “intensiveness” techniques is my area of interest. The ability to train with greater frequency is also a quest. Strength gains should also occur but more in the relative loads used and not for testing singles. The system is progressive in regards the working load which is increased as the “activation set” reaches a certain level of volume. One could incorporate singles once a week as well to develop the neuro-drive to use high loads.

The model above is just one of many that I have developed. I also have a thumb drive with many studies related to this material and I will probably soon go the local university to do further research. It does seem like I am in a area where not much work has been done(more recently things have improved with McMaster Univ. and the Japanese)and I have to find some nuggets in the limited work. This material may be put together for a future book.

Well, I have looked over some of the past research by M. Tanimoto and the use of isometrics may not be the best form of training to advance the Near60lifter metabolic model. Some of his work found that isometrics were not very effective in elevating blood lactate levels which may be a factor in the metabolic hypertrophy model. It is theorized that the lack of mechanical stimulus of isometrics is the problem. His “tonic” cadence 3-1-3 seems to produce a near Kaatsu effect. Live and learn.

In one of his studies he used three sets with a 60 sec. rest between sets. My “intuition” says that this is too long a rest for maximum metabolic effect. Tanimoto notes that the rest intervals are a significant factor in the Kaatsu effect. I think that “Blade” is right in regards lower rest intervals and utilizing the “activation set” with a series of mini-sets. Using some of Tanimoto’s ideas mixed with Myo-reps, the activation set should be close to 8 reps using the tonic cadence. The following mini-sets, perhaps using the 5 breath method, would be in the range of 3+3+3+3. The mini-sets would also be performed with the tonic cadence. Perhaps other members of the forum could give this training model a try and give their impressions.

Well. back to the lab, excuse me gym.