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Hypertrophy Training
 

Many of these exercises generate forces in excess of 100 pounds.  These forces are not possible unless you have secured your impulse to the floor or a platform. Approaching hypertrophy gains with Impulse Inertial Exercise is somewhat different than other forms of resistance training.  Because there is no gravity or external elastic force, the determining factor in creating micro damage is intensity of exercise and duration of exercise. The resistive force is the pure inertia of the mass on the sled (weight).  The mass of the sled affects the acceleration rate of contraction of the primary muscle in development and thus the rate of fatigue.   The following is a generic protocol for hypertrophy development with Impulse Inertial Exercise.   This protocol can be used when targeting any specific muscle or muscle group (i.e. quads, triceps, hamstring, pecs).

The following protocol generates large volumes of lactic acid. Proper diet, hydration, and post nutrition is essential to maximize results.

Choose the muscles you wish to develop from our BASIC EXERCISE STEUP section.
Click Here to view the BASIC EXERCISE SETUPS
In this example, we examine the curl. Perform 5 sets in the following manner:

 
 

Sets 1 ~ 3 --- Weight on the Sled ­- 7.5 pounds
Technique – Tonic  RPS – 2+
Curl 30 seconds at 80% power with each set
1 minute rest between sets

Rest 2 minutes
Set 4 --- Weight on the Sled - 2.5 pounds
Technique – Phasic  RPS -1.5+
Curl 30 seconds at 80% power

Rest 2 minutes
Set 5 --- Weight on the sled – 0 pounds
Technique – Tonic  RPS - 3+
Curl 30 seconds at 80% power as fast as possible while maintaining STAR

curl  
 

Discussion- The function of this progression is to fatigue the primary muscle selected.   Forearm flexors, deltoids, and trapezius will also become fatigued. As the bicep fatigues it is important to maintain form and posture.  Resist substitution.  Maintain STAR.   Technique is everything. Bilteral rope attachment facilitates both arms working together.

Sets 1 ~ 3 are tonic with 15 pounds.   This weight is known to produce the maximum torque in fast twitch fiber with this exercise configuration.  It is also known to quickly produce fatigue and high lactic acid levels (approximately 6~8 mmol/L).   Hence the 1 minute rest between these sets. Power output at the end of these sets will be 25% to 50% of initial power.  The tonic technique and the phasic technique produce equal levels of lactic acid per set yet the total force (sum of all work) produced by tonic is greater than phasic.   Phasic however produces two to three times the peak force per repetition.  The tonic technique is chosen first for the fatigue factor and also the joint stabilization factor, preparing the joints for the 4th set which is phasic. The two minute rest is a recovery period from the lactic acid.  

Set 4 is phasic with 5 pounds.   As the muscles are fatigued, it is able to accelerate the lighter mass at the same rate or greater than with the 15 pounds.   This is an explosive ballistic action where, even though the sled is lighter, the initial forces will be far greater than the first 3 sets (50% to 100% greater).   The ratio of fatigue will also be greater and by the end of the set, power may be as little as 10% to 20% of initial power.  Again, the two minute rest is a recovery period from the lactic acid.  

Set 5 is tonic with 0 pounds on the sled.  This allows for extremely high contraction acceleration while preserving joint synergy.   Fatigue will be comparable to that of set 4.

Depending on the level of fitness, expect varying degrees of soreness (DOMS) within 24 hours and complete recovery between 48 and 72 hours.   Like other resistance training programs this protocol can be effectively used 2 to 3 days a week alternating primary muscles and muscle groups (i.e. quads and biceps on Mondays and Wednesdays then triceps and hams on Tuesdays and Thursdays).   After a 20 minute rest any of our STAR stabilization programs can be performed.    

 

 

 

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