Chapter 1 : Specificity Flashcards
Explain Specificity in simple terms
to get better at something you should train that thing or things that support it.
What are the two most important components of the Specificity Principle?
directed adaptation and training modality compatibility.
List the 4 characteristics of training that statisfy directed adaptation?
Persistent
similarly structured
sequential
repeated
What tends to elicit the best summated growth in a muscle?
stimulating it regularly in a similar way across week
What does training modality compatibility state?
All components of your training should either directly or indirectly support your goal?
List two constraints that necessitate training modality compatibility?
Limited resources
The bodies capacity for change
What is a good analogy for training modality compatibility
makes more sense to learn only spanish, or spanish and italian (overlap), than trying to learn spanish and chinese, if learning spanish is all your only goal.
List 2 reasons why endurance training interferes with hypertrophy training?
- steals recovery and nutrient resources
- burns muscle
Why does doing light squats satisfy training modality specificity?
improves squatting form when done with heavier more stimulating loads.
What is the foundation for the concepts covered in rest of this book?
The specifity principle
Which major features of your hypertrophy program need to stay relatively consistent over a period of time based on DIRECTED ADAPTATION?
exercise selection
fundamental structure
List the ways that keeping the major exercises and training structure constant over a period of time support hypertrophy?
- form improves allowing you to lift heavier safely
- improves mind-muscle connection
based on speculation what are the two phases that muscle hypertrophy occurs in?
- Preparatory phase
- myofibrillar phase
what are the elements of the preparatory phase of muscle hypertrophy?
- Cell swelling
- Glycogen loading
- expansion of connective proteins (like titin, and nebulin)
- Translocation of satellite cell nuclei into the muscle fiber itself
What is the myofibrillar phase of muscle hypertrophy?
creating fully functioning myofibrils
How long does the preparatory phase take and why is this important?
can take weeks, can lose gains quickly if you don’t make it passed this first phase of hypertrophy
Why is it important to make it to the myofibrillar phase of hypertrophy?
probably won’t lose gains as rapidly
Why should you avoid switching exercises/rep-ranges too often in a hypertrophy program when considering the two phases of hypertrophy
different exercises/rep-ranges, even targeting the same muscle, stimulate different pools of muscle fibers. so you can lose preparatory phase progress in that specific pool if you change exercises/rep-ranges too early
Who needs to abide by the rules of directing adaptation more stictly, beginners or advanced lifters?
advanced lifters
What is the general rules for how much a different training modality will interfere with hypertophy?
- more it uses the same structures (especially in different ways)
- more different the type of stimulus
- more energy much energy
- more muscle damage and fatigue
START AT NEEDS ANALYSIS… bottom of page 5
