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ATS BULLETIN - 19/09/2014

  

Category: HYPERTROPHY / RESISTANCE TRAINING 

Application: Strength and Hypertrophy Improvements

 

Hypoxia Increases Muscle Hypertrophy Induced by Resistance Training

 

 

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ATS BULLETIN 2014-09-19

 

Category             - HYPERTROPHY / RESISTANCE TRAINING

Application         - Strength and Hypertrophy Improvements

 

Research Overview

Title

Hypoxia Increases Muscle Hypertrophy Induced by Resistance Training

Publish Date

December 2010

Authors

Akinobu Nishimura; Masaaki Sugita; Ko Kato et al.

Institution

University Graduate School of Medicine, Tsu City, Japan

Number / Type of Participants

14 untrained males; Age 21.4 ± 1.1 yrs

Altitude Level

16.0% O2 / 2,200m; Temp: 27oC

 

Executive Summary

Resistance training completed in simulated altitude was found to rapidly improve muscle strength while simultaneously inducing hypertrophy, in adult males previously unaccustomed to resistance training. Significant benefits from simulated altitude training included:

  • Superior and more rapid strength gains from resistance training achieved following training in simulated altitude versus sea-level conditions

  • Increased muscle hypertrophy observed in specifically targeted muscle groups only
     

 

Overview of research programme

 

Participants split into 2 groups of 7; one group trained in simulated altitude, the other at sea-level.

Training program: 2 days/ week for 6 weeks; involving single arm strength training

Session overview:

  • 1 x 10 reps: standing bicep curls and overhead French press @ 30% 1-RM

  • 30 min resting exposure prior to resistance training (both groups)

  • 4 x 10 reps: overhead French press (60-sec recovery between sets)

  • 4 x 10 reps: standing bicep curls (60-sec recovery between sets)

  • 30 min resting exposure at completion of resistance training (simulated altitude group only).

    *only the non-dominant arm was trained throughout the 6-week training period

 

 

Key Outcomes

 

Pre to post training results showed significant musculoskeletal adaptations in the simulated altitude training group including:

  • An increase in muscle cross sectional area (CSA) in the trained arm, indicating localised hypertrophy. A ↑ 7.3% in elbow extensors (triceps) and ↑ 9.6% in elbow flexors (biceps) CSA respectively, at the end of the 6-week period.

    • (No changes observed in CSA in the untrained arm).

  • Increases in 1-RM strength in arm curls and French press after 3 weeks (percentage changes not reported)

  • Increases in 1-RM strength of 61.6% and 71.7% in arm curls and French press respectively at the completion of the 6-week period.

*improvements in 1-RM strength were reported following sea level training at 6 weeks post only

 

Training Program

 

Stage

Exercise

Total Time

Interval Time

Reps

Sets

Mvt Speed*

Target

SA02

 

 

 

 

 

 

 

Warm Up

1 x 10 reps @30% 1-RM

2.00

2.00

NA

NA

1 : 2 sec

92-94

Acclimation

30-min resting exposure

32.00

30.00

10

1

NA

92-94

Resistance Training 1

4 x 10 reps @ 70% 1-RM French Press (60-sec rest between each set)

37.00

5.00

10

4

1 : 2 sec

92-94

Rest Period

3 min recovery following between exercises

40.00

3.00

NA

NA

NA

92-94

Resistance Training 2

4 x 10 reps @ 70% 1-RM Arm Curls

(60-sec rest between each set)

45.00

5.00

10

4

1 : 2 sec

92-94

Passive

30-min resting exposure

75.00

30.00

NA

NA

NA

93-95

*Refers to the movement speed of the concentric and eccentric contraction phases of each lift