OLD SKOOL

Not the popular movie from 2003 staring Will Ferrel, Luke Wilson and a cast of early 00's actors. But an Old school (yes I will start spelling it correctly now) style workout. Hypertrophy training can make up a part of a well rounded exercise / movement program. Hang on, first let's define what Hypertrophy is in anatomical terms. Hypertrophy is, an excessive enlargement or overgrowth of tissue without cell division [1]. An excessive enlargement or overgrowth! That sounds a little scary really and guess what, to some people it is! So back to my earlier statement, Hypertrophy can make up a part of a well rounded exercise / movement program! Sometimes it is a fantastic adaptation to achieve. However, contrary to what popular workout magazines would have you believe, every specific adaptation has a trade off! [2].

I'd suggest that training by only excessively enlarging or overgrowing your muscles (hypertrophy training usually only refers to muscle fibres), although potentially aesthetically pleasing, is not the only style of adaptation you should strive for.

Why not, you ask?

The enlargement of muscle tissue without proper mobility can reduce the range of motion at joints. The constant use of the same muscle fibres through the same movement patterns and ranges of motion, will also reduce the total, global recruitment of other parts of the body. Literally, if you don't move it in all directions through lots of different ranges of motion, you lose it [3]. To obtain longevity, vitality and variety (which the tissue of your body loves [4]), you need to move yourself with different intensities, different durations, and varying movement patterns. Oh, and don't forget to breath!

With that in mind, the other day, I wanted to train for this adaptation, so, I put together some old school moves with some old school kit, in my old school garage and went for it. After performing a movement preparation that included some Foam Rolling and some tissue mobilisers, I set my timer and hooked in to the exercises in the video. The timings I used were as follows (the video doesn't show the exact timings of set duration, I didn't want you to have to look at me for too long):

Work set = 45 seconds

Intensity = Localised fatigue by the end of 45 seconds (heart rate intensity of around 75 - 80% HR Max)

Recovery set = 60 seconds

Most traditional Hypertrophy methods use reps with a moderate tempo. I like to use time and really concentrate on slow controlled movements and focus on technique. The outcome in overall duration and intensity is very similar, but the time under tension is usually a little longer.

The moves:

TRX and Kettle Bell Asymmetrically loaded Squat: Why? The TRX Suspension Trainer helps me keep my spine in fantastic alignment and enables me to achieve a greater, safer range of motion.

Double Kettle Bell Bent Over Row, Asymmetrically loaded: Why? To be honest, I only have one 32kg KB! But, in terms of function, it is rare in daily life, that we ever carry the same mass on each side of the body, so changing the mass on each side, mimics real life a little more.

Gymnastics Rings Chin Ups: Why? Probably the best upper body move around in my opinion. When done with great technique! As human beings, most of us do not do enough hang - pulling movements anymore.

TRX Chest Fly: Why? A beautiful way to bring the whole body into a traditionally chest dominant movement. It also allowed me to program a little bit of movement direction variability for the Thoracic Spine / Shoulder Girdle.

Kettle Bell Chest Press: Why? I wanted to push something heavy. The devils in the detail with this move. It is very different to a bench or dumbbell chest press!

I did four sets of each move. If asymmetry was involved then I did a set on each side as an individual set. The amount of sets you do is up too you! But remember: Don't waste a rep!

Chaddy

References:

1. Tortora, Gerard J. Principles of human anatomy. Wiley, 2004. Glossary.

2. Lieberman, Daniel. The story of the human body: evolution, health, and disease. Vintage Books, 2014.

3. Bowman, Katy, and Jason Lewis. Move Your DNA: Restore Your Health Through Natural Movement. Propriometrics Press, 2014.

4. Hargrove, Todd. "A Guide To Better Movement." The Science and Practice of Moving Better With More Skill and Less Pain (2013). Page 15.