Abstract

The ideal protocol to optimize muscular strength or hypertrophy remains elusive, particularly for well-trained strength athletes whose adaptive response to training is minimal. This elusiveness can be traced, in part, to unknown qualities about the complex interplay between neural and hypertrophic factors, as well as to a lack of integration of what is known about these factors into strength-training regimens. Although several leading programs, including multiple-set strength training, 1-set-to-failure training, and hypertrophy/bodybuilding type training, have positive aspects: by nature of their purported mechanisms, they also possess features that constrain their effectiveness for both neural and hypertrophic adaptations. Neural factors are often overlooked in training programs for well-trained persons because they are commonly thought to contribute primarily to initial strength gains and to have little impact on mass gains. Indeed, the stimuli that promote motor control efficiency may not be the same stimuli that promote maximization of hypertrophy. However, these simplistic views do not account for indirect or secondary relationships between neural and hypertrophic factors. For example, Kraemer et al. suggested that even in highly trained individuals, a lack of neuromuscular recruitment may lead to incomplete hypertrophy across muscle fibers. Thus, without a firm understanding of neural factors, particularly motor unit behavior, the design of effective resistance-training programs is hindered. In consideration of these factors, it is important to view strength training as having 2 separate yet interacting components. Training 1 of the components, the nervous system, focuses primarily toward increasing strength. Training the other component, muscle cellular systems, aims at producing hypertrophy. Each type of training is intended to produce adaptations specific to that respective system while having carryover effects that enhance training adaptations in the other system. The purpose of this paper is to present a model for a resistance-training program intended to stress both neural and hypertrophic systems by frequent and specific variations in training protocols and loading parameters. Because of this variation from day to day and week to week and because of carryover effects, individual training sessions need not be extensive. Thus, the program outlined here has the added benefit of enabling training sessions that are relatively short - less than 1 hour - in duration. Verf.-Referat