Adelfo Cerame Road to Wheelchair Championships: Total Exhaustion Never Felt so Good! Plus: Huge Video Special!

Image 1: This physique was built on medium volume, high intensity workouts. So, how will it react to ultra high volume, medium intensity training? Go ahead and read how Myotropics Physique Athlete Adelfo Cerame Jr felt after the first three workouts of his "Overkill Training Program"

I have been wondering: Are workout regimen, or styles, fads, or however you may call them infectious? I had just posted Adelfo's MOTP (My Overkill Training Program) workout plan last week, when I saw that my Super Human (Radio ;-) friend, Carl Lanore, was just about to perform an even more megalomaniacal arm workout designed to deliver no less than +1"  in arm size after "only" one 6h+ mammoth session of curls, curls, and did I mention curls? I don't know all the details, but from the pictures and measures he posted the severe trauma and subsequent inflammation must have delivered roughly 50% of the promised results - not too bad, if you just want to pose around the next day, I would say. In the end, Adelfo is yet spot on when he, in the following analysis of his own overkill split workout hints at the fact that these programs are more "primer" than actual growth promoters. It's like making "tabula rasa", i.e. making a clean sweep, and forcing the muscle to restructure - restructure, to prime future growth... but before I repeat all the stuff, I have already written down in the Intermittent Thoughts (cf. "Growing Beyond Temporary Borders"), I myself am going to make a clean sweep and let Adelfo take over - after all, it's Thursday!

Project "overkill" = overtly successful

As some of you know from reading last Thursday’s blog, I have come up with a novel grueling high volume program to torture myself *lol* This absolutely ingenious idea of mine was inspired by one of Dr. Andro’s articles about “Doing 100 reps”, i.e. picking one exercise and performing 100 reps. I guess that just didn’t seem challenging enough to me, so I took it a step further, and decided to create a program for myself that would keep the basic idea of doing many sets and many reps of one exercise, but took that to another level by extending it to 8 exercises of which I then did "only" 50 reps each.

Video Special: Adelfo Cerame Jr interview and posing routine at the 2012 NPC Wheelchair Nationals
(click on image to watch)

With eight exercises and 5 sets of 10 reps, each I did thus easily surpass the original idea of doing (just ;-) 100; and it was... awesome, believe it, or not! So awesome in fact that I just have to share this experience with you in what you may call my "overkill training" log comprising the goals for the day and a brief summary of how it went:

Table 1: Monday training log - Chest + Shoulders (front & side delts)

Primary goal: complete every set and every rep (finish the workout to a “T”), no more no less! Secondary goal: lift as heavy as I can handle throughout the whole workout Other: pace myself throughout the workout, so I do not shoot my load too early.* *pick adequate intensity, weight, rest

Workout summary: Overall it was a great workout! I really got to test myself, and feel my muscles work pushing past the threshold of volume that it is used to. At the end of the workout, my muscles were really tight and pumped. It wasn’t as bad as I imagined though; as I had expected to have to crawl out the gym - I was a bit more fatigued and sore than usual but otherwise I was fine... something I cannot say about my training partners, though. The next morning one of them texted me this “I feel like I got hit by a car…” (see image attached to table 1) - Mission accomplished! *lol*

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Table 2: Tuesday training log - Back + Traps + Shoulders (rear delts)

Primary goal: complete every set and every rep (finish the workout to a “T”), no more no less! Secondary goal: lift as heavy as I can handle throughout the whole workout Other: see above Image 2: At the 2012 Sunshine Classics, Adelfo could still smile, after Tuesday's back workout even that became difficult

Workout summary:When I woke up, I felt good. I mean, I woke up a bit sore and tight at first, but after taking my dog for a morning stroll, I loosened up and felt good. So I figured I don’t need a rest day, packed my bag and went to the gym, where I started off doing chins. I knew, if I did that last or even mid-way through my workout; I would not have been able to complete the prescribed number of sets and reps. I felt really strong during my high row exercise; awesome mind-and-muscle-connection and with the moderate load, I squeezed until I felt that even the last fiber of my traps had fully contracted. I was feeling good and kept pace until, all of a sudden, mid-way through my workout (seated rows), the weights began to get heavier - so heavy, in fact that I had to dial down the load. The reps felt as if I was lifting dead weight, but I pushed through and completed the workout; every set, every rep... I guess, it ain't necessary to say that I was more than ready to go home after the DB rows and suddenly able to understand how  my training partner must have felt the day before *lol*

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Table 3: Wednesday training log - Arms (Biceps + Triceps + forearms)

Primary goal: complete every set and every rep (finish the workout to a “T”), no more no less! Secondary goal: lift as heavy as I can handle throughout the whole workout Other: pace myself throughout the workout, so I do not shoot my load too early.

Workout summary: Even though I woke feeling like I was just hit by a Mack truck, I figured it was arm day, already.; meaning I had the big and exhausting body parts behind and the "small and enjoyable" ones ahead. Moreover, last weeks arm workout (you may remember) had been a breeze, so I had no doubt that I wouldn’t be able to get through the workout. And though I was right, the workout was in fact not so tough as my "back day", it became a pretty rough ride; especially the bis/tris supersets took their toll and when it was all done… my arms felt like I just swam for a couple of miles.

Video 1: DB pullovers	Video 2: Barbell jammer presses

Since I know that it is not actually exciting to read gym-stories like these, I shot some footage of me doing DB pullovers and BB jammer presses during Monday's workout (click on the images to watch). Originally, I had planned to video the majority of Monday’s workout, but it really wasn’t practical to take video of every set and every rep, so this is the best I can do ;-)

Overkill? Yeah,... but it felt so damn good ;-)

I’ve mentioned before, that I’m not a huge fan of high volume training, and I prefer low reps, heavy weight, and high intensity; but to be honest, I really enjoyed this  temporary switch to the dark side... ah, pardon, high volume camp. I enjoyed the feeling of my heart rate going up, I enjoyed breathing hard and even injoyed sweating like a pig during my workouts. The tightness and the pump during and after the workouts were insane - and let's be honest, what is a better sign that you have done something right than waking up nice and sore ;-)

Image 3: When you train like a maniac, nutrition is the meat and potatoes, but just the two won't cut it. The whole food fanatic that he he is, Adelfo has yet found a way to combine the total milk proteins and designer starch (WM HDP) in his sponsor's Physique 2.0 with fruit and, of course, his beloved coconut oil into the perfect post-workout meal.

I guess, I have found yet another technique to incorporate into my routines from time to time; to keep myself from getting bored and my body too comfortable to still make forward progress - whether this will turn into dramatic growth remain to be seen... personally, I believe it is more of a "primer", something you incorporate from time to time, but want to make sure not to do or weeks, as it will - and after my first three workouts I am sure, Adel was right in this regard - wreak havoc on your central nervous system. Personally, I'd suggeest to stick to two, to max. three week intervals, switching every now and then, even if you - just like me - are surprise d how ell your body appears to handle those grueling workouts. Once you have passed beyond the point of no return, things will deteriorate and before you even realize, it may already be too late.

But enough of those severe warnings and patronizing advice, I for one will now enjoy my Thursday off from the gym, and try to get a head start on some schoolwork, before on Friday and Saturday, it’s back to some fundamental 5x5 strength work ;-)

Three is More Than One: Higher Volume Increases Strength Gains in Legs, and Satellite Cell Recruitment and Fiber Size in Legs & Traps. Plus: Data on Myostatin, IGF1, MGF & Co.

Image 1: The green dots that are crowding left and right from the blue myonucleus are the satellite cells (Hanssen. 2012)

In case you are not really sure what a "satellite cell" is and why you should care abouts it's "recruitment", you have probably missed the Intermittent Thoughts on Building Muscle series and should get into detention. Otherwise, here is the news: In a study that has been published in the latest issue of the Scandinavian Journal of Medicine in Sports Science T.S. Hanssen et al. published a paper with the auspicious title "The effect of strength training volume on satellite cells, myogenic regulatory factors, and growth factors" (Hanssen. 2012). Exactly that kind of study that would have the potential to take the mostly common or bro-sensical reasoning behind the current recommendations on training volume to the next, a scientific level, if it the scientists would finally realize that strength training noobs are hardly a better model for advanced trainees than rodents :o(

Full body training 3x /week: How many sets are optimal?

For their study, Hanssen et al. recruited twenty two healthy untrained men (age 26.5y; height: 181.8cm; weight: 81kg) and assigned them to one out of two full-body workouts, with identical exercises (leg press, leg extension, leg curl, seated chest press, seated rowing, latissimus pull-down, biceps curl, and shoulder press), but different amounts of sets for a given body part:

• 3x Legs & 1x Upper Body: Trainees in this group performed 3 sets for each of the leg exercises and 1 set for the upper body exercises
   
• 1x Legs & 3x Upper Body: Trainees in this group performed 1 set for each of the leg exercises and 3 sets for each of the upper body exercises

All subjects started out with 10 reps per set in the first two week. In weeks 3-6, the intensity was increased to 8RM and in the last 5 weeks (7-11) all participants trained at their "7-rep max":

Participants were encouraged to continuously increase their RM loads during the intervention and they were allowed assistance on the last repetition.

In addition to the three strength training sessions per week, the participants were allowed to perform one (not more!) additional steady-state cardio session. And while this may help with standardization, my mathematical skills tell me that the 3L-1UB group performed only 14 sets per workout, while the 1L-3UB group performed 18 sets, simply because the number of lower and upper body exercises was not identical. Now, everyone who does not claim that he or she does not need to train legs (for whatever stupid reason) will know leg training is much more draining than upper body workouts, so "intensity-wise" the workouts were probably still identical.

Single vs. multiple-set training? Nothing new or exciting if it was not for the specific data

We have seen similar studies before - most of them with the same, very unfortunate limitation of being performed on strength training novices, by the way - and the results of this study would hardly be exciting, if it were not for the sheer amount of data Hansson et al. recorded:

Image 2: If those acronyms don't ring a bell, click here to learn more.

• muscle strength and muscle fiber size,
  
  
• the number of satellite cells and number of satellite cells positive for myogenin and MyoD,
   
• the number of myonuclei, myogenin and MyoD content of muscle samples, and
  
  
• myostatin and a whole host of growth factors, namely IGF-1, MGF, HGF, FGF2 and VEGF

This is what I call a "comprehensive" analysis ;-) And one which brought about some pretty interesting results, of which the increases in muscle strength and fiber size are unquestionably the most straight-forward and least surprising ones (cf. figure 1):

Figure 1: Changes in 1RM strength and fiber area after 11 weeks on the training regimen with different set schemes (data calculated based on Hanssen. 2012)

As you can see in figure 1 strength-wise, only the leg (m. vastus lateralis), yet not the back (trapezius) muscle benefited from the increased training volume. When you do take a look at the fiber size, however, it becomes obvious that as long as we compare 1 vs. 3 sets more is actually more +24%, to be precise (the 4% difference for the fiber size in the legs is statistically non-significant).

Figure 2: Relative changes in myonuclei number per muscle fiber and the number of satellite cells after 2 and 11 (post) weeks of the training intervention (data calculated based on Hanssen. 2012)

If you also take into account that the data in figure 2 clearly shows that an increase in training volume leads to increased satellite cell recruitment (indicated by the increases in the number of myonuclei per muscle fiber) and number, it becomes obvious that you are missing out on the growth promoting effects of strength training. The decrease in myonuclei per muscle fiber in the latter 9 weeks of the training intervention in the low volume upper body group (dark red bars in figure 2) would also suggest that this is particularly true for the experience strength trainee in whom the initial 2-week growth spurt of which Hansson et al. state that it was one of their two "main observations":

The novel finding in our study was the early increase in the proportion of activated satellite cells, the early increase in total number of satellite cells and the dependence on training volume in the leg muscle. The number of activated satellite cells, indicated by myoD and myogenin expression, increased from ~2% before training to 6–10% 2 weeks into the intervention.

So as "novel" as this finding may be, it is still somewhat unsatisfying for experienced strength trainees, who will have to rely on the hypothesis that their response will be an ameliorated version of the "late" growth response in the study at hand, which would support my personal observation that 3x3 i.e. three exercises à three sets per body part is at the lower end of the "optimal" volume continuum for advanced trainees. A volume continuum, by the way, that is capped at 12-15 sets for the largest body parst, i.e. legs and back and does by no means extent into the "insanity realm", where people perform 20 sets for biceps and 20 working  sets for triceps on a 5-day body-part split.

Surprise: No statistical significant differences in growth factors

What I found quite surprising though, is that this advantage of 3- vs. 1-set training was not reflected by greater increases in myostatin and/or MGF (want to know more about MGF, click here for the pertinent installment of the Intermittent Thoughts). MGF was even higher in the vastus of the 1 set group and the smaller incline in myostatin levels in the 3-set group (1.1x vs. 1.8x) did not reach statistical significance.

Figure 3: Changes in mRNA levels of myostatin, IGF-1, MGF, HGF, FGF2, and VEGF in the 10 subjects with the largest satellite cell response (seven from 3L-1UB and three from 1L-3UB; data adapted from Hanssen. 2012)

If we do yet take a look at the changes in mRNA levels of myostatin, IGF-1, MGF, HGF (hepatocyte growth factor; growth factor for satellite cells, cf. Sheehan. 2000), FGF2 (fibroblast growth factor; promotes cell adhesion and proliferation, as well as the build up of callege, cf. Yun. 2012) and VEGF (cf. figure 3) in the 10 subjects with the largest satellite cell response (seven from 3L-1UB and three from 1L-3UB), we do see that all but myostatin and VEGF were statistically significantly elevated above baseline. These results stand in line with the main message of the Intermittent Thoughts which was that it is the interaction of a whole host of "hormones" (and peptides) that "builds muscle" - and not as the producers of a certain category of 100% useless "all-natural" supplements want to make you believe, testosterone (or any other growth factor) alone.

And while it was to be expected that the expression of those growth factors would decline over the course of the 11-week intervention period, I am honestly wondering, whether the decrease in reps from 10 (initial two weeks) to 8 and subsequently 7 reps per set had anything to do with it... but I guess, this is an issue for the next study, about which, you will read nowhere else than right here, at the SuppVersity, the place where bro- and pro-science unite in the spirit of true wisdom - but I guess you know that by now, don't you? ;-)