Written by DR. GEORGE TOULIATOS, MD

04 August 2020

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dr t msucualr development

Dr. Testosterone
By George Touliatos, MD

MUSCULAR DEVELOPMENT

Isolating exercises with more reps (12/15) can enhance muscle separation, the ability of different muscles and heads to separate and distinguish from each other. This is also provided by supersets of antagonistic muscles (biceps and triceps). But nothing builds thick and dense muscles as heavy weights with a rep range of 8-12. This is the sarcoplasmic hypertrophy, what bodybuilding is about and stimulates the muscles. Single reps won’t lead to muscle growth, but will improve maximum strength, that will in turn increase the overall weights we lift under an 8-12 rep range. This is called myofibrillar hypertrophy, which stimulates the central nervous system.

The main fact about muscle growth is breaking down muscle fibers, achieved by high intensity – either by heavy weights, or by time under tension and short intervals between sets. But mainly it’s about heavy weights and an 8-12 rep range.

Of course we realize that weight is purely subjective to each one of us, and it means we have to train almost to failure (like no other rep is possible). Muscle growth is based on an 8-12 rep range and 60-90 seconds resting time between sets.

Muscle inflammation requires arachidonic acid, omega 6-fatty acid, plus the mechanical stimulus of resistance training to failure (lactate production). Afterwards, proper sports nutrition along with specific supplementation (positive nitrogen balance) will ensure muscle growth.

Anabolic hormones include testosterone, AAS, growth hormone, and insulin-like growth factor, insulin, mechano growth factor and myostatin inhibitors. Supplements that help anabolic drive include creatine monohydrate, EAAs and BCAAs, glutamine and HMB.

Muscle growth deals with sarcoplasmic hypertrophy, while muscle strength with myofibrillar hypertrophy. The former is achieved by the classic 8-12 range to failure, while the latter with single reps of maximum strength.

A cross-section of muscle fibers dealing with muscle strength and single reps (myofibrillar hypertrophy) appears thicker, having more fibers of actin and myosin. Muscles that lift heavy have this muscle density and thickness and bodybuilders, who started as powerlifters, have this kind of physique.

Generally for muscle growth, the main stimulus is to break down muscle that has to be repaired afterwards. This is mainly achieved by heavy weights, however this is not exclusive. During my bodybuilding career I realized that medium weights can still keep intensity high by keeping two out of three parameters of intensity. Time under tension with strict form, full range of motion and short time intervals between exercises and sets are all important. The eccentric phase of the lift has to be 3x times slower than the explosive concentric phase, while range of motion must be complete (better stretch leads to better contraction).

Strongmen, powerlifters and CrossFit athletes also develop the so-called resistance in strength. This technically implies the lactate tolerance threshold and deals with numerous reps to failure. Calves, forearms and abdominals obey to the category of slow-twitch read muscle fibers that require high reps and heavy loads in order to develop.

The use of NSAIDs (ibuprofen, diclofenac, nimesulide, salicylic acid) post-workout suppresses muscle inflammation and inflammatory cytokines prostaglandins. Therefore, it’s not a good idea to take those drugs post-workout in order not to hinder this process. The reason we feel sore after a long break from training is the accumulation of arachidonic acid.

Free weights and basic multi-joint exercises with barbells and dumbbells have to be done in the beginning of each workout, when energy levels are higher. Of course, we need a good warm-up at the start using some cables, or machines with light weight to pump some blood. Pre-exhaustion isolation exercises are ideal before a multi-joint, basic exercise the like bench press or squat. So that would be the pec deck or leg extension machines.

Usually machines are used pre-contest when energy levels are lower from dieting, and stability is an issue in order to have safety and avoid possible injuries. They are more about detail and practical for drop-like sets.

In multi-joint basic movements, several different muscles are participating. We have the main, primary muscles and the antagonistic ones during the eccentric movement. While we also have secondary muscles that stabilize the joint and provide support. For instance, during dumbbell flyes, the pectoralis major contracts during the concentric phase, while the latissimus dorsi contracts during eccentric phase. Moreover, the biceps brachii provides some stability in the arm as it is flexed vertically at 90 degrees. The same is valid for the standing military press, where the front head of deltoid gets stimulated in the first place, while the triceps play a secondary role during the final part of the movement.

Similarly, during squats the lower back muscles (erector spinae) are playing a major role to provide stability, being antagonistic with abdominal muscles. For proper posture, those muscles groups have to be equally trained, otherwise the more dominant muscle group will force the body towards that direction.

We have to train accordingly and allow time of recovery, otherwise we jeopardize our gains and catabolize. After all, we break our muscles in the gym, we feed them in the kitchen and we grow them in bed. Usually we train a muscle group one or two times per week. In order to train wisely, we need to train in pairs of muscle groups (chest and triceps, back and biceps)

George Touliatos, MD is an author, lecturer, champion competitive bodybuilder and expert in medical prevention regarding PED use in sports. Dr. Touliatos specializes in medical biopathology and is the medical associate of Orthobiotiki.gr and Medihall.gr, Age Management and Preventive Clinics in Athens, Greece. He is the author of four Greek books on bodybuilding, has extensively developed articles for www.anabolic.org and is the medical associate for the book Anabolics, 11th Edition (2017). Dr. Touliatos has been a columnist for the Greek editions of MuscleMag and Muscular Development magazines, and has participated in several seminars across Greece and Cyprus, making numerous TV and radio appearances, doing interviews in print and online. His personal website is https://gtoul.com/

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