Accentuated Eccentric, Extra-Ordinary Gains - Benefits are Exuberant Compared to Trained Subjects' Own Split-Routine

Accentuated Eccentric, Extra-Ordinary Gains - Benefits are Exuberant Compared to Trained Subjects' Own Split-Routine

advanced trainees advanced training techniques build muscle build strength eccentric eccentric exercise eccentric training eccentrics intensity techniques performance supra-maximal weights

Single-arm dumbbell curls are unquestionably the exercise people will do most frequently with accentuated eccentrics and supra-maximal loads. Unfortunately, the study at hand used only leg exercises. So no information about arm-development, here..

As a very recent paper in Frontiers in Physiology rightly point out, "it becomes more challenging to induce further neuromuscular [...], as training experience increases adaptation" (Walker. 2016). When you are hitting a plateau, the only promising option, according to the authors is to seek "alternative training methods in order to further increase strength and muscle mass" (ibid.).

One of the classic methods to do just that is to utilize accentuated eccentric loading, i.e. to apply a greater external load during the eccentric phase of the lift as compared to the concentric phase (e.g. doing concentration curls with a supra-maximal weight, using the free arm to lift the weight up and only the working arm to slowly lower it, afterwards).

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In the twin-control group design study, Walker et al. conducted with thirty-three healthy young men had the subjects with 2-7 years of training experience either...

• switched to an accentuated eccentric load-training (AEL),
• continued on the classic split-training routine they were doing, anyway (CON), or
• followed a traditional concentric-eccentric isoinertial training program (TRAD).

While the subjects in the CON group were not supervised and didn't have the same strict dietary control, subjects in the AEL and TRAD groups received the same strick ksupervision and were subjects to the same dietary conditions - the real control group is thus not the CON, but the TRAD group, "because subjects are exposed to the same study conditions as the experimental group. The AEL group performed the same training as TRAD but used greater loading during the eccentric phase, as described in detail below" (Walker. 2016). Speaking of which:

TRAD and AEL engaged in two 5-week training periods where training was performed twice a week(Monday and Thursday or Tuesday and Friday, to allow at least 48 h recovery between training sessions). Training consisted of three sets of 6-RM (session 1) and 10-RM (session 2) bilateral leg press and unilateral knee extension and flexion exercises. [...] TRAD performed the exercises with the same load for both concentric and eccentric phases, while AEL performed the exercises with 40% greater load during the eccentric phase compared to the concentric phase (i.e. eccentric load = concentric load + 40%) [...] In order for each training session to include a true RM, both TRAD and AEL used loads that elicited concentric failure in at least 1 out of 3 sets with the investigator assisting the subject to complete the set. 

Figure 2: Illustration of how weight-releasers were used to add add. load on eccentrics  (Walker. 2016).

Custom weight-releasers were used to add the additional eccentric load to the leg press exercise (Figure 1, left) while weight plates were manually added and removed by the training supervisor(s) with the use of a custom-built pin for the knee extension exercise (Figure 1, right). Both groups performed the concentric and eccentric phases of the lift with a 2:2 s tempo (i.e. 4 s in total), which was monitored by the investigator" (Walker. 2016).

Immediately after each training session TRAD and AEL subjects were given a standardized recovery drink containing 23 g of whey protein (8.47 g leucine and 5.08 g isoleucine per 100 g), 3 g of carbohydrate and 1.6 g of fat (Total+, Vital Strength, PowerFoods International Pty Ltd, Marrickville, New South Wales, Australia) to maximize the initial protein synthesis response to training and standardize post-exercise nutrition between groups.

Figure 2: Overview of changes in performance markers (absolute, left; rel. right | Walker. 2016).

In spite of the identical nutrition and supplementation regimen and the highly similar workout protocols, the maximum isometric torque of the subjects in the AEL group increased significantly more in the accentuated eccentric load group than control (18±10% vs. 1±5%, p<0.01) over whole 10 week study - this benefit was accompanied by, or maybe even facilitated by an increase in voluntary activation (3.5±5%, p<0.05) the scientists analyzed by the means of EMG electrodes.

Figure 3: Changes in volunatary activation level (%) in the three study groups (Walker. 2016).

The study also shows that the eccentric (AEL) regimen lead to sign. increases of the isokinetic eccentric torque (10±9%, p<0.05), while the TRAD group saw only increases concentric torque - increases that were albeit smaller (9±6%; p<0.01 vs. 10±9%; p<0.01; difference 1±7%; p<0.05) than those of the AEL group. And even the knee extension repetition-to-failure improved in the accentuated eccentric load group only (28%, p<0.05). Against that background it is a bit surprising that the authors found "similar increases in muscle mass occurred in both intervention groups" (Walker. 2016).

While there was no difference between the size gains in the TRAD and AEL groups, meaning that eccentric training did not promote muscle gains, both forms of training were vastly superior to the subjects' individual routines (CON).

Bottom line: "In summary, accentuated eccentric load training led to greater increases in maximum force production, work capacity and muscle activation, but not muscle hypertrophy, in strength-trained individuals" (Walker. 2016).

The above is the indisputable conclusion to an interesting study which also shows that either changing your training or stop training like a bro (i.e. according to your own often over-crowded split routine, like subjects in CON) will yield gains in strength and size you'd never seen if you continued on the same stamped out paths you've been pursuing for years. Compared to the effect of this change the add. benefits of eccentric loading are small | Comment!

References:

• Walker, Simon, et al. "Greater strength gains after training with accentuated eccentric than traditional isoinertial loading loads in already strength-trained men." Frontiers in Physiology 7 (2016): 149.

Two-A-Day Training - That's Bogus, Right? No - Increased Fat Oxidation in Endurance, 2.4x Higher Max. Volume, 2.6x Higher Time to Exhaustion in Resistance Training Study

Two-A-Day Training - That's Bogus, Right? No - Increased Fat Oxidation in Endurance, 2.4x Higher Max. Volume, 2.6x Higher Time to Exhaustion in Resistance Training Study

AM/PM build muscle citric acid synthase endurance fat oxidation intensity techniques performance RER training training frequency two-a-days workout routines

If you feel totally wasted after every workout, I have bad news for you. In the two-a-day studies at hand the rest between the first and second workout was only 2h! Not exactly much time to recover, but the idea is to "train low" (on glycogen) on the second workout.

It sounds like madness or something for the "enhanced" athletes, but an older scientific study I recently dug out, accidentally, says that "training twice every second day may be superior to daily training" (Hansen. 2005). When I tried to learn more about this topic, though, I had to realize that the evidence is scarce. Similar results have been presented by Yeo et al (2008), though, albeit for trained triathletes and cycling.

In their study, Yeo and colleagues determined the effects of a cycle training program in which selected sessions were performed with low muscle glycogen content on training capacity and subsequent endurance performance, whole body substrate oxidation during submaximal exercise, and several mitochondrial enzymes and signaling proteins with putative roles in promoting training adaptation.

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Now, the interesting thing about Yeo's study and the reason I want to discuss their results first is that the scientists from the School of Medical Sciences at the RMIT University in Victoria, Australia used trained subjects - seven endurance-trained cyclists/triathletes who were used to training daily anyway. During the three week study period, however, the subjects had to stick to one of the following training schedules:

• Daily training (Daily - aka "High") - In this group the subjects alternated between 100-min steady-state aerobic rides (AT) one day, followed by a high-intensity interval training session (HIT; 8x5 min at maximum self-selected effort) the next day.
• Twice every second day training (Two-A-Day - aka "Low") - Subject who had been randomly assigned to this group performed the AT, first, then 1–2 h later, the HIT. 

Forty-eight hours before and after the first and last training sessions, all subjects completed a 60-min steady-state ride (60SS) followed by a 60-min performance trial. Muscle biopsies were taken before and after 60SS, and rates of substrate oxidation were determined throughout this ride and the results were... well, let's say interesting:

Figure 1: Markers of fact glycogen use and fat oxidation during steady state exercise after 3 weeks of training (Yeo. 2008)

As you can see markers of mytochondrial beta oxidation (citrate synthase), as well as the glycogen concentrations and whole body fat oxidation during the 60 minute steady state ride pre-/post-test increased exclusively in the "two-a-day" group. That's a relevant results, even though the increase in cycling performance improved by 10% in both Low and High and the performance during the HIIT trials, which were performed after the aerobic rides, suffered in the LOW, i.e. the "Two-a-Day" arm o the study (see Figure 2, right).

Figure 2: During the training sessions the HIIT performance is initally lower, but even then the increased capacity to oxidize fat and thus ability to spare gluocose pays off in slowly increasing performance markers (no sign. difference anymore) after only 7 HIIT sprints - during a race the fat oxidation boost (right) may be even more important (Yeo. 2008)

Why's that beneficial? Well, while it is not relevant for short bouts of HIIT, the significant increase in fat oxidation during the exercise test (see Figure 2, right) indicates that, the subjects' ability to use fuel as substrate during steady state, as well as longer interval rides increased significantly. The spared glycogen may then, during a longer race, for example, decide victory and defeat when the glycogen depleted every-day trainer cannot keep up with the glycogen sparing two-a-day every other day trainer during a sprint at the end of a race.

Want to learn more? At this point you may be reminded of a previous article of mine with the telling title "8x Increase in "Mitochondria Building" Protein PGC1-Alpha W/ Medium Intensity Exercise in Glycogen Depleted Elite(!) Cyclists: Training Revolution or Recipe for Disaster?". If not, I suggest you head back and read it now!

The obvious question that's probably preying on your minds already is: How on earth does that relate to strength training, bro? Well, let's see... so, in the strength training study by Hansen, et al., the authors actually speculated to observe an effect as it was observed in the study I discuss in the article I referenced in the red box, i.e.  that "training at a low muscle glycogen content [during a second workout on the same day] would enhance training adaptation" (Hansen. 2005). Therefore, the Hansen et al performed a study in which seven healthy untrained men performed knee extensor exercises with one leg trained in a two-a-day fashion (2h rest between the 1h sessions), the other one in everyday. Luckily, the study duration in this study was 10 and not just 3 weeks.

Against that background it is not surprising that the training load increased significantly. Since the latter has little to do with the mitochondria, it is also not that surprising that the increase in maximal workload was identical for the two legs. What may be surprising for those who think that training twice a day would be bogus, however, is that the time until exhaustion and total volume during the post-test was "markedly more increased" in the leg that was trained twice a day, albeit only every other day vs. the one that was trained daily, but only once (see Figure 3).

Figure 3: Relative performance increases from pre- to post-test (left) and glycogen levels before and after exhausting bouts of knee extensor exercises (right) | high = daily training, low = twice a day, but only every other day (Hansen. 2005).

Just like in the previously cited cylcling study by Yea et al, the effect may be attributed to (a) increased resting muscle glycogen and (b) higher activities of the mitochondrial enzyme 3-hydroxyacyl-CoA dehydrogenase and citrate synthase which are both involved in the oxidation of fat in the mitochondria of your muscle.

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Bottom line: While it should be obvious that (a) further research is necessary and (b) the benefits of two-a-day training will depend on your training goals, the (older) studies presented in this article clearly support what Hansen et al phrase like this: "training twice every second day may be superior to daily training" (Hansen. 2005).

Ok, while the benefits for cyclists are obvious, it will have to be proven that the additional one or two reps or the extra high intensity set you may be able to do due to the improvements in glycogen sparing fatty oxidation will actually increase your muscle gains, but the mere possibility that training twice a day every other day could be better than training everyday, which is something I see people do at the gym regularly, is intriguing, isn't it? Comment!

References:

• Hansen, Anne K., et al. "Skeletal muscle adaptation: training twice every second day vs. training once daily." Journal of Applied Physiology 98.1 (2005): 93-99.
• Yeo, Wee Kian, et al. "Skeletal muscle adaptation and performance responses to once a day versus twice every second day endurance training regimens." Journal of Applied Physiology 105.5 (2008): 1462-1470.