bpak's mi40-x_ cep training blueprint

8/19/2019 BPak's MI40-X_ CEP Training Blueprint

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C.E.P. training blueprin

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BEN PAKULSKI PRESENTS…

MI40-XC.E.P. TRAINING

BLUEPRINT

JosÃ© RincÃ³n N2LKVEZK


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MI40-X-C.E.P. TRAININGThe Cell Expansion Protocol was

constructed following countless hours

analyzing and studying the results

of the majority of available research

studies done on muscle building and

exercise adaptation.

After looking at numerous well-

conducted studies, we put all theories

into practice in a controlled study to

determine which aspects are most

effective when applied to building

appreciable amounts of muscle over

the long haul. We named the result,

The CELL EXPANSION PROTOCOL

(C.E.P).

C.E.P training is based on a combination

of known factors of hypertrophy. The

most recent breakthroughs in muscle

building research have demonstrated

two massively influential factors of

hypertrophy that have previously been

overlooked or seen as less relevant; we

have learned how to put them to use to

create muscle growth that most, until

now, have deemed impossible.



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THE 4 PRINCIPLES ON WHICHC.E.P. TRAINING IS BASED:

1) Cell Swelling 3) Intra-set Stretching

2) Time Under Tension 4) BFR (Blood Flow Restriction)

As we take a closer look at C.E.P training, you will see that it will greatly maximize thehormonal effects of high intensity exercise, as well as myosatelite cell differentiation andnew muscle growth. To fully understand the program it’s best to take you through the entire

process of each set and rep.

How the Magic Happens

In the original MI40 (MI40-Educate) you were introduced to the concept of NOS. A simpletechnique that, when applied in the right spots, results in the build-up of extreme amounts oflactic acid and cell swelling (PUMP!).

In MI40-X you will meet CS-6 and NOS-X, two very effective versions of NOS that incorporate

additional well-known mechanisms that stimulate growth in each muscle cell.

There have been many different training protocols that have implemented one or two ofthe known mechanisms to stimulate growth: supersets, drop sets, giant sets, eccentricoverloading, concentric failure sets, the use of short rest periods, etc.

We all know them, we all have tried them, but for the most part we don’t know why they workor if they’re really working at all. We really base it on “feel”.

MI40-X-C.E.P is literally the first and ONLY training program ever to incorporate ALL of the

variables we currently know to effect growth at the cellular level. This should leave you withno doubt that you’re covering every angle and maximizing growth. There is even researchbeing conducted in science labs around the world regarding how to artificially create the exactenvironment that just one C.E.P training session creates inside the muscle.

Let’s now examine all the mechanisms contributing to the extreme rate of muscle building

made possible with MI40-X.



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TIME UNDER TENSIONAs explained and demonstrated in the Original MI40, now labeled, “MI40-Educate,” time

under tension plays a massive role in forcing adaptation of the muscle tissue.

It is important to note that performing an exercise DOES NOT automatically mean that a

muscle is under tension. More often than not, the group of surrounding ancillary muscles will

do just as much work as the muscle that is intended to be working. Learning to create tension

in the working muscle is what the MI40 program is truly based on.

“It doesn’t matter WHAT you do, it matters HOW you do it,” has become the mantra I’m

known for across the fitness world. I can write the most well designed and specific program

for someone, but unless they are executing the movements with a degree of concern for

tension in the appropriate place, their results will be minimal.

Conversely, a poorly designed program with impeccable execution will garner much greater

results. Take the time to learn correct execution, even if it has you using much lower weights.

It will be well worth the time to take 2 steps backward in order to take 10 steps forward.

If you’re new to the techniques in MI40, you must watch the videos; no matter how long

you’ve been training, your form will improve and you will learn something new. Once you’ve

nailed the form, added to the excellent program design, your workouts and results will be on a

whole new level.

Maximizing the amount of time that a muscle is placed under tension will give the muscle

an implicit need to grow or hypertrophy. Most people never build any appreciable amount of

muscle because they spend more time resting than they do training, both between sets and

mid-set.

If a set calls for a 4-0-1-0 tempo, that does not mean 2-0-2-2 tempo resting for 2 seconds at

top of each movement. This type of training allows the muscle to rest and for metabolites of

exercise to exit the working muscle. Remember, the goal of exercise is to accumulate these

metabolites to high enough levels to elicit growth.



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The argument many people make based around the idea of “trying to keep weights heavier,”

is a weak one when you actually look at the science of muscle building. “Heavy” weight is

relative to our body’s ability to produce power or effort. A well-rested muscle can definitely

produce more acceleration and force, but that isn’t the goal of hypertrophy training. The goal

is to simply build and accumulate muscle tissue.

By resting less during hypertrophy-based workouts, your muscles may be using less weight,

but they are forced to recruit more muscle fibers to complete the work due to accumulated

fatigue of the muscle fibers. Your muscles are also stimulated to upregulate their energy

systems to sustain the demand being placed on them, making them become more effective atusing calories for fuel and therefore you are less likely to store fat.

WHAT’S NEXT?

Once you’ve mastered the movement… ACCELERATE on the concentric! One of the best ways

to truly maximize muscle growth is by ensuring you’re moving the muscle in an explosive

manner on the concentric portion of the repetition. This is the “1” portion of the 4-0-1-0

tempo.

**PLEASE NOTE the most important thing I said in the previous paragraph - “ONCE YOU’VE

MASTERED THE MOVEMENT.”

Once your body is efficient at reproducing any movement with little conscious thought

involved, it is time to accelerate the concentric.

The problem most people have is that when conscious effort is made to accelerate the

concentric, the entire tempo speeds up. There must be a conscious effort made to slowdown at the extremes of the range to maintain control and keep tension on the muscle. It’s

important to note that you must also slow down the eccentric to ensure the load is being

placed on the muscle.

“Extremes of the range” refers to the furthest endpoints of the range. Essentially where the

muscles are longest and shortest respectively and where the change of direction occurs.



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WHAT IF I CAN’T USE AS MUCH WEIGHT WHEN I APPLY THESE TECHNIQUES?

It has been shown that as long as the conscious effort to move the weight with maximum

acceleration is made, it will have the same effect as using a load closer to maximal.

APPICATION: Less rest and more time under tension is greater for growth, as long as the

majority of your training is performed with an explosive concentric and slow eccentric.



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INTRA-SET STRETCHINGAnother principle that C.E.P training takes its roots in is intra-set stretching. There is a lot ofcontroversial research on this topic as some say stretching is great for growth, while others say

it is not advantageous at all.

This type of stretch is very different to the static-type stretching most are accustomed toseeing that gives the muscle and nervous system a signal to relax and effectively “turn off”.

Intra-set stretching is a modality of loaded stretching that takes place between bouts ofintense lifting and muscle contraction. The load has been shown to increase muscle damage

and satellite cell activity to massively stimulate newmuscle growth.

The muscle is being stretched while still under

substantial load and is forced to contract against that

resistance. Although you’re consciously trying to relax

the muscle, the body will always maintain contraction

as a protective mechanism, thereby maintaining large

amounts of stress on the tissue.

Intra-set stretching creates an almost occluded-

like effect similar to blood flow restriction training.

While performing the prescribed reps, you’re forcing

as much blood into the muscle as possible, then

loaded stretching will promote some addition blood

flow, but mostly it will prevent metabolites from exiting the muscle because of the extreme

intramuscular tension preventing uninhibited blood flow back out.

Intra-set stretching will create nothing short of obscene amounts of lactic acid and growthfactors with each and every set giving your body no choice but to build muscle whenapplied properly.

SO WHAT? More time under tension, extreme amounts of lactic acid and a BFR effectcauses greater recruitment of type II fibers (the fast-twitch fibers that GROW!), plus amassive increase in anabolic growth factors.



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NOS-XNOS-X sets combine a grueling combination of perfect reps, time under tension, mechanical

damage and intra-set stretching which produce “pumps”, hyperemia and cell swelling that

rival and surpass anything any athlete has ever done in the gym.

Maximizing the Effectiveness

Certain exercises must be used to optimize the effectiveness of NOS-X. You must ensure that

the muscle is fully lengthened AND still under tension. Many exercises simply do not meet

these criteria.

**Take the time to study the relevant videos and to read the intro manual.

Use due diligence

C.E.P training is going to become the best friend to those who take the time to learn it. Those

that don’t will run into obstacles and lose the effectiveness. Care must always be taken whenpartaking in MI40-X-C.E.P training, in any hard training program for that matter. Be diligent,

careful, and aware of all the potential risk factors. Stay in control and know your limits. MORE

ISN’T ALWAYS BETTER - BETTER IS BETTER.

How do I eat during the workouts?

Depending on your goals and current body type, nutrition will vary greatly. To make the most

out of MI40-X C.E.P training, intra-workout nutrition is vital. Consuming Branched Chain

Amino Acids (BCAA’s) and electrolytes will maximize cell swelling and hydration, as well as

ensuring proper delivery of nutrients to the cell.

Many additional things may be added to enhance the effect. See the supplement guide for

those.



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For the science guys:

How does it work? What causes GROWTH?

1. Time under tension

The concept of time under tension has been known for years to be the exercise variable

most notably correlated with hypertrophy. The longer that a muscle can be placed

under increased amounts of tension, the more growth it should experience. The

amount of tension necessary to create the growth of a muscle is correlated to the

amount it is previously accustomed to.

2. Mechanical Damage

Mechanical Damage is what is known as the tearing and breaking down of muscle

tissue by intense exercise or load. This is what is said to cause muscle soreness. Once

the muscle has been broken down, it is rebuilt to be stronger and theoretically larger if

the proper nutrient combinations are present, as well as an excess of calories available.

3. Hyperemia and Cell Swelling (the ‘pump’!)

Achieving these states via intense exercise maximizes cellular uptake of nutrients

(glycogen and amino acids), plus they are even more highly correlated with muscle

growth than muscle breakdown and soreness.

For an in-depth understanding, as well as scientic verication of the C.E.P training principles, read-on. I had a

highly skilled research assistant of mine combine the detailed complexities into one document for those of you

who are science-inclined; this stuff is pure GOLD! Really simplied for the most part. I highly suggest you take

20mins to read it.



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PROPOSED MECHANISMSOF HYPERTROPHY

METABOLIC STRESS

It is well-known that mechanical stress alone will lead to adaptive responses in muscle

hypertrophy via its effects on mammalian target of rapamycin (mTOR) and mitogen-

activated protein kinase (MAPK), which have been shown to be important for muscle

anabolism (growth).

Exercise induced metabolic stress may play an important role in enhancing the post exercise

muscle hypertrophy response. Researchers have suggested that accumulation of metabolites,

such as lactic acid, may trigger a number of growth responses in the muscle. Bodybuilding

routines typically consist of 8-12 repetitions with 30-60 seconds rest between sets. The

thought is that not only are you causing a great deal of mechanical stress, but that you are

also accumulating a great amount of these metabolites thought to induce growth. There

are several theories as to why metabolic stress can lead to muscle gain, though the ones I will

touch on here are the effects on cell swelling, muscle fiber recruitment and elevated local and

systemic hormone production.

Cell Swelling

In Pumping Iron when Arnold says he “trains to the pump,” he actually might have been on to

something. Inducing a mind-numbing pump has been scientifically demonstrated to induce

hypertrophy of tissues. Our scientific counterparts refer to the pump as the “cell swelling

response.” The thought is that the build-up of metabolites from hard exercise creates anosmotic pressure that draws fluid from the plasma into the cell causing it to swell [1]. It is

currently believed that the swelling of the muscle is sensed as a “threat” to the survival of

that cell. In response, the muscle activates a series of molecular switches, which turn on the

coveted hypertrophy response. The muscle literally senses that it has two options: “Grow or

Die.” It’s important to realize that this is exactly how you will feel on a number of occasions

during MI40 eXtreme!



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Below is a picture from a study

from the University of Tampa

Human Performance Laboratory

where we caused extreme

metabolic stress in a subject using

a technique called Blood Flow

Restriction training [2] also one of

the mechanisms of C.E.P training.

Using state of the art imaging

technology we were able to clearlyshow a swelling response in the

subject. The result over 4 weeks of

training was extreme growth of his

quads! (Lowery et al. in review)

Muscle Fiber Recruitment

(TAKE NOTES- THIS IS VITAL TO UNDERSTANDING

HOW TO OPTIMIZE TRAINING).

Every individual’s muscles contain a percentage of smaller slow twitch fibers as well as larger

fast twitch fibers. The size principle states that muscle fibers are recruited corresponding to

the intensity of the exercise. For instance, if you perform 6 maximal repetitions, your body

would recruit predominantly fast twitch fibers, while if you were running a marathon (extreme

example), your body would mostly recruit smaller, slow twitch fibers.

One could be forgiven for incorrectly arriving at the conclusion that it’s more beneficial totrain at higher intensities (1-5 repetitions max) in order to recruit those big, fast twitch muscle

fibers. Research however shows that as muscular fatigue nears, a large number of fast twitch

fibers are recruited even in the 8-12 repetition range.

Brad Schoenfeld [3] has shown that hypoxia caused by blood flow restriction may in fact

activate fast twitch fibers alone in an attempt to maintain force-generating capabilities.



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Dr. Wilson [2] found that when performing blood flow restriction training, which causes

high metabolic stress, that motor unit muscle fiber recruitment significantly increased. This

therefore indicates that as the muscle is nearing fatigue, more motor units are recruited.

Fatigue induced by metabolic stress would therefore likely force the nervous system to recruit

a high number of fast twitch fibers.

Changes in skeletal muscle activation from set 1 with no wraps, to the final set of training with

wraps (wrapped around the proximal portion of the muscle in order to restrict blood flow out

of the cell) at control and moderate restrictive pressures. Highlights the significant difference

from baseline. * indicates a significant group X time effect. Adapted from Wilson et al. 2012.

Growth-Oriented Hormonal Productions



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Exercise induced acute hormonal production is something still highly debated. As it relates

to metabolic stress, it is believed that the accumulation of metabolites may increase the

hormones IGF-1 and testosterone. In turn, the suggestion is that if you have a larger amount

of circulating hormones in your system, the likelihood that they will attach to receptors and

signal hypertrophy and growth is very high. IGF-1 is known as being an anabolic hormone

and hypertrophy-type training routines that generate extensive metabolic buildup have been

found to result in significantly greater elevations of circulating IGF- 1 levels. In short, the more

lactic acid and other metabolites present, the more IGF-1, therefore the more growth!

One very cool study documenting the potential importance of exercise order, by Ronnestadet al. [5], found that training legs before an arm curl resulted in a significantly greater

increase in the muscle hypertrophy of the biceps, thus suggesting that more highly elevated

hormones are quite possibly responsible for

hypertrophic gains.

West et al. did a similar design, however

in this study, the arm curl was done prior

to the leg training. Contradictorily, their

results showed no differences in muscle girth

between the two groups as determined by

MRI. This in turn brings us to the potential

importance of exercise order.

Squatting, or doing any compound

movement, particularly involving legs, would

appear to elicit the greatest increases in

growth-regulating hormones. Therefore,from the aforementioned studies, it is

believed that creating high metabolic stress

may in turn signal growth factors such as

testosterone and IGF-1, ultimately resulting

in greater skeletal muscle hypertrophy of

smaller body parts trained soon afterwards.



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However, if you train a small body part first, low hormone elevations will occur and growth will

take place at a slower rate.

MECHANICAL STRESS, Eccentric contractions

and “muscle damage”

Research has demonstrated that eccentric contractions lead to muscle damage [6] and

that muscle damage is correlated to muscle hypertrophy [7]. Muscle damage has also

been hypothesized to induce hypertrophy via myosatellite cell activation and an increased

necessity for protein synthesis to heal and rejuvenate the muscle.

Myosatelite Cells

Inflammation caused by muscle damage is akin to the inflammatory response to infection

[3]. Part of the inflammatory response is chemotaxis (the migration of neutrophils into the

muscle). Chemotaxis may be responsible for producing reactive oxygen species [8], which

then go on to elicit muscle hypertrophy [9]. Acute elevations in inflammation may signal

the molecular pathways in turn responsible for signaling hypertrophy. Additionally, anti-

inflammatory medication has been shown to inhibit hypertrophy [10].

IGF-1 is an anabolic hormone which has a clear cause and effect relationship with skeletal

muscle hypertrophy, with both mitogenic and anabolic effects seen in muscle tissue [14].

Principally, IGF-1 results in mTOR activation, the key regulatory protein responsible for

regulating protein synthesis proliferation through anabolic molecular pathways [15] [16].

Additionally, studies have reported that exercise induced muscle damage (EIMD) potentiates

IGF-1 production and thereby enhances the hypertrophic response to exercise [17]. However,

all studies that look at muscle damage utilize eccentric contractions, so it is unclear if muscledamage is causing hypertrophy or another result of the eccentric contractions, O’Neil et al

[18].

More recently, eccentric contractions have been shown to increase endogenous phosphatidic

acid (PA) production, whereas concentric contractions do not. It is also hypothesized that

phospholipase D (PLD) (the enzyme responsible for the increase in PA) is physically dislodged



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from the z-line of muscle tissue possibly due to muscle damage (no data exists linking PLD

content to muscle damage).

O’Neil also demonstrates that eccentric contractions induce a sustained elevation in PA and

inhibiting the synthesis of PA by PLD prevents the EC-induced activation of mTOR signaling

(THE protein kinase responsible for increasing Muscle Protein Synthesis). For these reasons

it is possible, though not conclusive by any means, that muscle damage is not entirely

responsible for eccentric contraction induced hypertrophy. Research with PA as a dietary

supplement has resulted in marked increases in skeletal muscle growth (Joy et al. currently

unpublished data; Hoffman et al. [19]).

Stretching has been known to regulate metabolic pathways responsible for regulating protein

synthesis [20]. Both intermittent and chronic stretching can result in an increase in muscle

mass.

Intermittent stretching results in hypertrophy [21], while chronic stretching results in both

hyperplasia and hypertrophy [22]. However, progressive intermittent stretching (increasing

the load applied to the stretch between rest days) results in hypertrophy first, then once the

muscle fiber has reached a critically large size, it splits (hyperplasia).

One study tested stretching’s effects on muscle growth, where weights ranging from 10 to

35% of the participant’s body weight were used for 24-hour periods with two days rest in

between. Stretching loads began at 10%, which subsequently increased 5% each stretching

day. Results: muscle fiber area peaked at day 16 then declined, yet total muscle mass

continued to increase. Coupled with an 80%+ increase in fiber number, researchers concluded

that muscle fibers must grow up to a point, then they begin to split into new fibers [21]. In

humans unfortunately, no concrete data exists; however, research on bodybuilders indicatesthey have much greater lean body mass and limb circumference (obviously) than non-

bodybuilders, yet bodybuilders do not always exhibit greater fiber size [23]. In this capacity, it

is plausible that increased fiber number is responsible for the difference

An increase in the number of muscle fibers via training results in an increase in the number of

satellite cells, which means more nuclei, which means more potential muscle.



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Muscle is a plastic tissue and is highly sensitive to stretch. In fact, simply taking a muscle fiber

in isolation and repeatedly stretching it leads to an increase in protein synthesis. However,

what is truly unique about stretching is that it appears to be the one stimulus shown in

research that can trigger the hyperplasia process. Hyperplasia, as referenced above, is the

creation of new muscle fibers.

Hyperplasia occurs in two ways. The first is through a drastic increase in growth factors such

as IGF-1; these growth factors trigger the satellite cells to divide and to fuse to each other

in order to create a new fiber. This process however only occurs under extreme stretching

conditions such as would occur when a muscle cell is swollen and then placed in a stretchedposition.

Secondly, it is also possible under extreme

stretching conditions that the muscle fibers

themselves can actually split, forming two

new fibers in the process.

The first research conducted with regard

to stretching was carried-out in animal

models by Dr. Jose Antonio. He found that

by hanging a weight to a bird’s wings to

chronically stretch them it made their lats

grow drastically, as well as increasing the

number of muscle fibers in the region. In

fact, 30 days of chronic stretching protocols

implemented with animals have resulted in

witnessing 200% increases in muscle mass!

This is unheard of!

While no current human studies of this exact

type have been performed, two other available studies with particular relevance did show

that chronic stretching can increase strength by more than 20% in as little as 3-8 weeks [24]

[25]. Because individuals are not actually lifting weights, this strongly suggests that the

muscle must be enlarging to accommodate such drastic increases in strength.



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It is likely that the stretch per fiber would be optimized under conditions in which the

individual stretches after they have achieved significant cell swelling. In this case, the

endomysium, and epimysium would already be stretched due to the fluid shift. Coupled with

the direct stretch of the muscle, it’s likely that growth factors would be triggered.

Finally, it is beneficial to understand that stretching can be performed during each and every

rep during particular exercises, specifically those that place a muscle in the extreme range

of stretch at the end of the negative. If performed correctly, incline dumbbell bicep curls for

example increase mechanical strain [26] and muscle length by adding sarcomeres in series

[27].

Volume

Volume is typically defined as the total number of sets multiplied by the repetitions and the

weight lifted. To date, the overwhelming majority of research has demonstrated that multiple

sets are better than single sets. Unfortunately these studies typically compare 1 vs. 3 sets.

Very few studies actually look at true high volume training.

The University of Tampa however, has found that large increases in training volume during

a purposeful overreaching cycle (40,000 lbs a day most days of the week) while properly

supplementing and consuming adequate amounts of protein, resulted in robust gains in

muscle size (Wilson et al. unpublished data).

In another study, scientists compared 8 sets of exercises working all of the major body parts

to 24 sets and found a greater anabolic hormone response at all time points for the 24

set workout vs. the 8 set workout [28]. This would suggest that 24 sets provide a greater

hypertrophy response than 8, acutely. However, this was a multiple body part study, so it does

not give us a direct prescription for what each body part needs for optimal growth.

Researchers in Finland have found that very high volume workouts consisting of 10 sets of

squats with only 1 minute rest between sets have resulted in some of the greatest metabolic

and anabolic responses seen in studies to date [29].



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More recently Robinson looked at the effects of squatting 3, 8, or 24 sets per week. While

they did not look directly at hypertrophy they found drastically greater increases in strength

in the 24 set group as compared to the 3 set group [30]. Now at first the reader might think,

“Who cares about strength, we’re interested in hypertrophy!” However, what is important to

realize is that these were highly resistance-trained athletes; in this population the majority

of strength gains are explained by changes in muscle size [31], thus we can assume that they

received greater gains in muscle than the lower set groups.

Collectively, these findings suggest that training volume is another important tool to consider

for increasing metabolic stress, anabolic hormone status, and growth in trained individuals.



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OVERVIEWTYPE OF

TRAININGMETABOLIC STRESS MECHANICAL STRESS CELLULAR

SWELLING

blood flow restriction very high low very high

reduced rest periods high low high

lengthened rest periods low high Low

Eccentric Contractions(failure)

low Very high low

Concentric Contractions

(failure)

moderate low high

Heavy load low high low

super set high Moderately high high

strip set high high high

intent high moderately high - high High

C.E.P Training Very High Very High Very High

NOS-X sets combine a grueling combination of perfect reps, time under tension, mechanical

damage and intra-set stretching which produce “pumps”, hyperemia and cell swelling that

rival and surpass anything any athlete has ever done in the gym.



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REFERENCES1. Schoenfeld BJ: Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to

resistance training. Sports Medicine 2013, 43:179-194.

2. Wilson JM, Lowery RP, Joy JM, Loenneke JP, Naimo MA: Practical Blood Flow Restriction Training

Increases Acute Determinants of Hypertrophy Without Increasing Indices of Muscle Damage. Journal of

Strength and Conditioning Research / National Strength & Conditioning Association 2013.

3. Schoenfeld BJ: The mechanisms of muscle hypertrophy and their application to resistance training.

Journal of Strength and Conditioning Research / National Strength & Conditioning Association 2010,

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Kinugawa S, Tsutsui H: Intramuscular metabolism during low-intensity resistance exercise with blood

flow restriction. Journal of Applied Physiology 2009, 106:1119-1124.

5. Ronnestad BR, Nygaard H, Raastad T: Physiological elevation of endogenous hormones results in

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81:S52-69.

7. Schoenfeld BJ: Does exercise-induced muscle damage play a role in skeletal muscle hypertrophy?

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8. Koh TJ, Pizza FX: Do inflammatory cells influence skeletal muscle hypertrophy? Front Biosci (Elite Ed)

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9. Suzuki YJ, Ford GD: Redox regulation of signal transduction in cardiac and smooth muscle. J Mol Cell

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10. Soltow QA, Betters JL, Sellman JE, Lira VA, Long JH, Criswell DS: Ibuprofen inhibits skeletal muscle

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11. Rosenblatt JD, Yong D, Parry DJ: Satellite cell activity is required for hypertrophy of overloaded adult rat

muscle. Muscle & Nerve 1994, 17:608-61312. Moss FP, Leblond CP: Satellite cells as the source of nuclei in muscles of growing rats. The Anatomical

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13. BARTON-DAVIS, #160, R. E, SHOTURMA, I. D, SWEENEY, L. H: Contribution of satellite cells to IGF-I

induced hypertrophy of skeletal muscle. Oxford, ROYAUME-UNI: Blackwell; 1999.

14. Haddad F, Adams GR: Inhibition of MAP/ERK kinase prevents IGF-I-induced hypertrophy in rat muscles.

Journal of Applied Physiology 2004, 96:203-210.



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15. Nader GA: Molecular determinants of skeletal muscle mass: getting the „AKT” together. Int J Biochem

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Mechanical load increases muscle IGF-I and androgen receptor mRNA concentrations in humans.

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18. O’Neil TK, Duffy LR, Frey JW, Hornberger TA: The role of phosphoinositide 3-kinase and phosphatidic

acid in the regulation of mammalian target of rapamycin following eccentric contractions. The Journal

of Physiology 2009, 587:3691-3701.19. Hoffman JR, Stout JR, Williams DR, Wells AJ, Fragala MS, Mangine GT, Gonzalez AM, Emerson NS,

McCormack WP, Scanlon TC, et al: Efficacy of phosphatidic acid ingestion on lean body mass, muscle

thickness and strength gains in resistance-trained men. J Int Soc Sports Nutr 2012, 9:47.

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by exercise and passive stretch. American Journal of Physiology Endocrinology and Metabolism 2003,

285:E1081-1088.

21. Antonio J, Gonyea WJ: Role of muscle fiber hypertrophy and hyperplasia in intermittently stretched

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