Eccentrics, And
Their Connection To mTOR
Activation of the
mTOR pathway is the switch that triggers protein synthesis, and as far as
mechanical tension is concerned, this switch is activated almost exclusively
during muscle lengthening (eccentric) actions.
It was once thought
that because eccentric loading inflicts the greatest micro-tearing to the
muscles, muscle damage must be the main stimulus for growth, but this isn’t the
case. In fact, excessive micro-trauma to the muscle fibers might even retard the
growth process (partly because eccentrics reduce muscle insulin sensitivity).
It’s the cell
signaling, via several pathways (ex. EPK and PKB pathways), as well as the
activation of mTOR and the production of local growth factors (like IGF-1) in response
to eccentrics which is the main stimulus for muscle growth. The micro-tears to
the muscle are just a consequence of training, and are not necessary for growth
to occur.
The external
resistance needed to optimally activate mTOR is only 60% of maximum (a weight
allows for roughly 20 reps to be performed), as it's the act of stretching the
muscle under load which is responsible for the effect (and this effect is
further magnified if the muscle being stretched is ‘pumped’, because performing
a loaded stretch on a pumped muscle stretches the surrounding fascia, and
increases the sensitivity of the IGF-1 receptors). Eccentrics performed in this
manner, with such loads, aren't damaging and won't impair recovery, but will
activate one of the main pathways involved in muscle growth.
Along with the cell
signaling effect that low load, slow eccentrics have, is the occlusion effect (depriving
the muscle of oxygen while it's doing mechanical work) that they can create, as
long as constant tension is maintained – when a muscle is contracted, blood
can't enter the muscle so oxygen isn't delivered, and if a muscle never relaxes
during a set, blood will remain outside the muscle, and the muscle will go into
an hypoxic state, increases the release of IGF-1. All of this positively affects
both protein synthesis, and muscle growth.
Therefore, the 3 main
principles to remember when it comes to activating mTOR are:
·
Accentuate the eccentric
·
Maximize the pump
·
Stretch the muscle under load
Practical
Application – How To Structure A Workout Based On Maximizing mTOR
Begin each workout
by performing 2-3 sets w/60-70% (a weight that can be performed for 12-20 reps
normally), for 4-6 or 6-8 reps, lowering the weight for 5-8 seconds each time –
these sets can be used as part of the warm-up as you work up to your training
weight for that day. Or, begin by performing overloaded eccentrics for 3 sets
of 1 rep (w/100-105% - w/70-80% on the bar if using weight releasers, or
removing a percentage of the load after lowering the weight onto pins in a
power rack) before the workout. Because accentuating the eccentric accomplishes
maximum mTOR stimulation with less volume, not many sets are needed to be
performed this way.
*If starting the
workout with an isolation movement hold the peak contraction of each rep for
2-3 seconds before slowly lowering, to maximize the pump and load the muscle so
it can be stretched at the end of the set by holding the stretch for 10 seconds
when all reps are completed
Begin every set with
an mTOR activation rep after you reach your training weight for that day, or
any set above 70% – meaning to lower the weight for 5-6 seconds, force the
stretch in the bottom position for 1-2 seconds, then explode up and proceed
with the set as you normally would
Once the heavy work
is complete, pump the muscles as best you can (minimal rest intervals, high
reps – 3 sets, full reps + partials, or drop-/super-sets) to get nutrient rich
blood into the muscles and increase GH and IGF-1 levels, before finishing with
2 sets w/50-60% (a weight that can be performed for more than 20 reps
normally), for 5 or 8-10 reps, pausing in the stretched position for 2-3
seconds each time, or pausing for 10 seconds at the beginning and end of the
set (or all 20 combined seconds at the beginning) instead, and then performing
the reps without a pause but still using a slow eccentric
Depending on fatigue
levels, there’s always the option of finishing the workout with 1-2 sets of
eccentric overload (basically perform 1-2 supramaximal eccentric reps, since
only one rep is possible per set – unless a spotter is available), using a load
that is at, or above your momentary max (the maximum you can handle in that
current state – not the maximum you can handle when fresh)
*Holding the stretch
for 20-30, even up to 60 seconds, at the end of every set can also be applied,
but this technique is best used after the heavy work has been performed, as the
muscle becomes more and more pumped, so it does not interfere with performance
the muscle is fully loaded to best benefit from the stretch
*Those training for
strength, using sets of 1-3 reps, can concurrently stimulate size gains to make
up for the lack of volume, time under tension, and lesser IGF-1/growth factor
response, as long as 25-30 reps are performed with a slow eccentric to activate
mTOR
*Pauses can also be
used during the eccentric to activate mTOR and increase the time under tension
at ranges of motion where you may be relatively weak and want to get stronger, as
it is the intent to yield which is what triggers mTOR. Use eccentric pauses to
turn on mTOR at the beginning, or to finish off a muscle at the end of a
workout
Here’s an example of
a bicep workout which adheres to the workout structure above based around
maximizing mTOR activation:
A)
Eccentric overload chins (lowering, with added resistance if
possible), 3 x 3-5
B)
Slow eccentric (6 seconds) incline dumbell curls, 3 x 6-8
C)
Standing alternating hammer curls, 5 x 5
D)
Constant tension (3 seconds up, 3 seconds down) preacher curls, 3 x
6-8
E)
Bicep loaded stretch (picture the bottom range of a dumbell flye),
3, 1 minute holds
Weights aren’t
needed to activate mTOR either. Here’s an example of a quad workout without
weights based around activating mTOR:
A)
Slow motion lunges, holding the stretch at the bottom for 1-2
seconds, and stopping just short of lockout at the top, never allowing the
muscle to relax, 4 x 10
B)
Bulgarian split squat, 3 x 10-10-10 (10 bottom partials, 10 full
range, 10 top partials)
C)
Bulgarian split squat quad loaded stretch, 1 min each side
The Hidden Gem Within
The Eccentric/mTOR Connection
Perhaps the best
thing about the fact that low loads can be used eccentrically to activate mTOR
is, not only do they not (further) damage the muscle and/or interfere with its
recovery, but they can actually enhance your rate of recovery, and thus increase
the rate at which you progress – and they do this by training the muscle MORE
frequently, not less!
It can take 72 hours
for our muscles to repair from intensive training, but the protein synthetic response
tapers off and returns to baseline roughly 24 hours after it is spiked.
However, the duration of the period in which protein synthesis is upregulated
is extended every time the same muscle is trained – and this is where the true
beauty lies, because as long as the second workout is not neurologically
demanding (AKA not too heavy, explosive, or pushed till failure) it can speed
up recovery.
Our ability to
progress is limited by our ability to recover, therefore the faster we recover,
the faster we progress. This means that a second workout for the same muscle
group can facilitate growth and recovery by extending and amplifying the
protein synthetic response, as long as low loads, which allow you to feel the
muscle under constant tension and never letting it relax during the set, are
used.
Practical
Application – How To Train The Same Muscle Back To Back For Maximal Results
The same muscle can
be trained either twice in one day, or once each day for two consecutive days
(since mTOR is upregulated for 24 hours anyway). In either case, it’s important
to avoid overworking the body’s ability to recover by doing too much work –
essentially the goal is to divide the total workload over 2 sessions, NOT
perform 2 full sessions and doubling the current amount of work being performed.
The purpose of the
first workout is to recruit as many muscle fibers as possible, and this is
generally best done with the use of heavy weights and compound movements (which
naturally allow for the greatest loads to be used). A muscle fiber cannot be
exhausted if it is not first recruited, so that’s why it’s important to go
relatively heavy during the first session. A good way to kickstart mTOR
activation AND muscle activation, is to perform 1-3 eccentric overload
sets/reps with a supramaximal weight (see above for how to ‘begin each
workout’).
The purpose of the
second workout, which shouldn’t be performed for at least 6 hours after the
first workout, is to facilitate growth and recovery by extending and amplifying
protein synthesis in the trained muscles, NOT to further smash the trained
muscle into the ground. This is generally best done with low loads and
isolation movements combined with super slow eccentrics, never locking out or
pausing at ANY point in the movement – using a weight that’s heavy enough that
10 reps performed in this manner is the limit. This workout is NOT meant to
take your body to failure and beyond, nor is it an opportunity to attempt to
break personal records.
Training the same
muscle back to back can quickly become exhausting if the volume isn’t kept in
check, therefore it’s best to start off performing only one primary lift in the
first workout, followed by volume work for the primary muscle groups involved
in the primary lift from the previous workout.
Using the triceps as
an example, a close-grip bench press could be used during the first workout for
5 sets of 1-3 or 4-6 reps depending on the goal, while 4-5 sets of 8-12 and
12-15 respectively could be used as part of a superset consisting of decline dumbell
extensions and rope pressdowns either later in the day, or the day after.
If the second
workout is performed the day after, it can be performed at the beginning of the
workout – essentially as a warm up for the heavy work to follow for an
unrelated bodypart since light weights are to be used anyway, at the end of the
workout – after the heavy work for an unrelated bodypart is completed, or
staggered in between the heavy work for the unrelated bodypart.
Staggering sort of
defeats the purpose, as the goal is to maximize the pump, but it comes with its
own benefits as well, including:
-
Psychologically it can enhance performance because it provides a
break between physically demanding work, while still keeping the body warm –
when you know that you’ll get a break after this next heavy set, it’s easier to
mentally push through it, as opposed to knowing you have several grueling sets
left AND THEN you have to perform more work.
-
The contrast between the heavy work with the light work can make
the light work feel really easy, or even allow for slightly greater loads to be
used due to the potentiating effect – although the goal is NOT to use the
heaviest loads possible, if you feel like you can manage a greater amount of
weight without going overboard, it can be beneficial to go for it every now and
again.
Blueprint Of A
Heavy/Light Workout
To reiterate, a
workout in this manner consists of performing one heavy lift for a completed
unrelated muscle group either before, during, or after the training of muscle
groups that were heavily involved in the heavy lift from your previous workout.
Let’s say chest was trained heavy in the last workout, and legs are being
trained heavy in this workout – therefore this workout will consist of:
-
8-10 sets for 3-5 reps of 1 exercise for the heavy leg work
-
2-3 sets for 3-4 different exercises, each exercise isolating a
muscle involved in previous workouts heavy work
Heavy set 1: 4-6
reps w/60%, 6-8 second eccentric – to turn on mTOR
Light set 1: 6-8
reps, 6 second eccentric, followed by 5 partials – exercise 1
Heavy set 2: 4-6
reps w/70%, 6-8 second eccentric – to turn on mTOR
Light set 2: 6-8
reps, 6 second eccentric, followed by 5 partials – exercise 1
Heavy set 3: 3 reps
w/80%
Light set 3: 6-8
reps, 6 second eccentric, followed by 5 partials – exercise 1
Heavy set 4: 3 reps
w/82.5%
Light set 4: 6-8
reps, 6 second eccentric, followed by 5 partials – exercise 2
Heavy set 5: 3 reps
w/85%
Light set 5: 6-8
reps, 6 second eccentric, followed by 5 partials – exercise 2
Heavy set 6: 3 reps
w/87.5%
Light set 6: 6-8
reps, 6 second eccentric, followed by 5 partials – exercise 2
Heavy set 7: 3 reps
w/70-75%, 4 second eccentric, 3 second pause at the bottom – loaded stretch to
further activate mTOR
Light set 7: 6-8
reps, 6 second eccentric, followed by 5 partials – exercise 3
Heavy set 8: 3 reps
w/70-75%, 4 second eccentric, 3 second pause at the bottom – loaded stretch to
further activate mTOR
Light set 8: 6-8
reps, 6 second eccentric, followed by 5 partials – exercise 3
Light set 9: 4
second eccentric, 3 second pause at the bottom – exercise 4
Light set 10: 4
second eccentric, 3 second pause at the bottom – exercise 4
*In this case the
heavy work is completed after 8 sets, but the isolation work continues for 2
additional sets using the same method that was used to finish off the heavy
work – compound movement involving each of the trained muscles, 4 second
eccentric with a 3 second loaded stretch pause for 2 sets of 3.
If you chose to
perform the light work either before, or after, the heavy work for an unrelated
bodypart, you could pair each isolation movement together as part of a tri-set,
taking roughly 15-20 seconds between movements (and 90-120 between rounds), or
simply completing each exercise before moving onto the next.
mTOR Specialization
Program
For those with very
specific goals, in terms of fast tracking the development of a certain
bodypart, the back to back approach can work wonders. Since there are only so
many days a week, and to avoid spreading yourself too thin, there’s room for 2
muscle groups to be specialized at any given time, although focusing on 1 at a
time is a worthy possibility as well. The training split for something like
this is as such:
Day 1 Heavy/Bodypart
1
Day 2 Light/Bodypart
1
Day 3 Heavy/Bodypart
2
Day 4 Light/Bodypart
2
*Perform all other
work on a separate day, and rest days can be taken as needed, but try to avoid
taking off a the day after a heavy day for a bodypart being specialized, as
that sort of defeats the whole point
*If only one
bodypart is being specialized, simply remove the ‘bodypart 2’ days, and divide
the work for the rest of your body over those days
Regardless of
whether or not you care about strength, at the end of the day, progress is
limited by how strong you are, therefore you should have some sort of
progression model to follow for your heavy days – after all, if you’re putting
more weight on the bar, you’re potential to build muscle is heightened.
Heavy Day Blueprint
Pick one movement
pattern based on whichever muscles are being specialized, ex. squat pattern for
quads, overhead press pattern for shoulders, etc
Perform the main
movement as a standalone, following whichever progression model best suits you
When all sets are
completed, move on to a complex in which the same movement is performed with a
slow eccentric to activate mTOR, followed by the same movement performed with
an explosive nature
Here’s an example of
the heavy day using the bench press as the main lift for a chest specialization:
A)
Bench press
B1 + B2) Slow
eccentric bench press + explosive bench press
C)
Incline dumbell press
An effective
progression model for the main lift chosen (exercise ‘A’), depending on the
length in which you want to prioritize the specialized muscle group(s) is an
adaptation of the Soviet Squat Cycle, in which the amount of weight used for
each workout is pre-planned, an example of a 10 week progression looking like
this:
Week 1 5 x 4 w/80%
Week 2 5 x 5 w/80%
Week 3 5 x 6 w/80%
Week 4 3 x 3 w/90%
Week 5 5 x 3 w/90%
Week 6 6 x 3 w/90%
Week 7 3 x 3 w/95%
Week 8 3 x 2 w/100%
Week 9 3 x 3 w/100%
Week 10 test max
The same progression
model can be adapted for the secondary movements (exercise’B1 + B2’) as well,
or another model could be used. If using the same model, make sure to adjust
the intensities accordingly, an example looking like:
Week 1 5 x 4 w/60% +
20%
Week 2 5 x 5 w/60% +
25%
Week 3 5 x 6 w/60% +
30%
Week 4 3 x 3 w/70% +
20%
Week 5 5 x 3 w/70% +
25%
Week 6 6 x 3 w/70% +
30%
Week 7 3 x 3 w/75% +
20%
Week 8 3 x 2 w/80% +
25%
Week 9 3 x 3 w/80% +
30%
Week 10 – no secondary
movements
Or, if you don’t
want to use a fixed progression model in which the weights are pre-planned, you
could always pick a rep bracket, and focus on hitting the upper range of that
bracket for all your sets, at which point you increase the weight. An example
looking like:
Rep bracket – 6-8
reps, 5 sets: when all 5 sets can be performed for 8 reps, marginally increase
the weight. This way the progression is based on what you are currently capable
of doing. This model can also be used for the last movement of the day (exercise
‘C’). If using this model, make sure to adjust the volume accordingly to allow
for slight periods of recovery, an example looking like this:
Week 1 4 sets
Week 2 4 sets
Week 3 4 sets
Week 4 2 sets
Week 5 4 sets
Week 6 5 sets
Week 7 6 sets
Week 8 3 sets
Week 9 2 sets
Light Day Blueprint
Pick 3 isolation movements
targeting the muscles involved in the main lift from the previous day and
perform them back to back to back, for 10-15 reps each, as part of a tri-set.
The amount of tri-sets each week should vary as well to allow for slight
periods of recovery as well, an example looking like this:
Week 1 3 tri-sets
Week 2 4 tri-sets
Week 3 5 tri-sets
Week 4 2 tri-sets
Week 5 4 tri-sets
Week 6 5 tri-sets
Week 7 6 tri-sets
Week 8 3 tri-sets
Week 9 5 tri-sets
Week 10 2 tri-sets
Stubborn Bodyparts
No More
Because of the
minimal impact that mTOR training can have on the body, it’s possible to
perform additional work for a lagging bodypart to enhance it’s development, without
having to reduce its workload or removing the day in which it is traditionally
trained.
The weight used in
most cases is irrelevant, as the goal is simply to induce the greatest pump
possible with the least amount of effort. This is done by constantly
contracting the targeted muscle group as hard as possible, flexing the muscle
as hard as possible while doing the exercise, never allowing the muscle to
release the tension (which has an occlusion effect on the muscle, leading to an
accumulation of waste product and edema, followed by a large rush of blood flow
to the muscle at the end of the set, causing a big pump with minimal muscle
damage), for sets of 8-10 reps. These can easily be staggered in between sets
of your primary work for the day, and are best suited the day AFTER you trained
the muscle group with greater intensity, as the constant tension technique,
won't cause significant muscle damage and shouldn't interfere with your regular
training.
If you have any
questions about any of the strategies presented in this article, feel free to
contact me at ben@paramounttraining.ca. I'm available for
online consulting and personalized program design, as well as one on one
training if you are located in the Greater Toronto Area (GTA).
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