The Five Principles of Exercise Science
MPS vs. MPB
The constant rebalancing of protein synthesis and muscle proteolysis is probably the most underestimated. The balance between muscle protein synthesis and muscle protein breakdown determines whether muscle growth, maintenance, or loss occurs. For muscle hypertrophy, the rate of MPS must exceed the rate of MPB over time. Exercise, nutrition, and recovery strategies need harmonious application if muscle growth is to be achieved.
Overload: This is the initial step in the fitness training process. Overload refers to subjecting the muscles to a stress or load that is beyond what they have previously encountered. This can be achieved by increasing the weight, changing the exercises, adjusting the volume of work (sets and reps), or modifying the intensity. Overload is essential for creating microtrauma in the muscle fibers, as it pushes the muscles beyond their current capacity, leading to small, microscopic tears.
Microtrauma: Following the principle of overload, microtrauma occurs as a direct result. It represents the physical manifestation of pushing your muscles beyond their comfort zone, resulting in microscopic tears within the muscle fibers. This step is crucial because it triggers the body's repair response, leading to muscle growth and strength gains.
Adaptation: After microtrauma occurs, the body initiates repair mechanisms to heal the damaged muscle fibers. This process leads to muscle adaptation, where the fibers become stronger and thicker as they repair, preparing the muscles to better handle similar stress in the future. Adaptation is the body’s response to the stress (overload and resulting microtrauma), enhancing its ability to perform under similar conditions.
Recovery: Recovery is a critical phase where the actual repair and strengthening of the muscle take place. It involves rest and proper nutrition to fuel the repair process. Recovery is when the muscles heal from the microtrauma and become stronger. Adequate recovery is essential to prevent injury and ensure continual progress in muscle strength and size.
Progression: Progression is the systematic increase in the intensity, volume, or type of exercise to continue challenging the muscles after they have adapted to the previous stress. It ensures that the principle of overload is continuously applied, leading to ongoing improvements in muscle size, strength, and endurance. Progression is what keeps the cycle moving forward; as muscles adapt, new levels of overload are introduced, leading to new microtrauma and subsequent adaptation and recovery.
The constant rebalancing of protein synthesis and muscle proteolysis is probably the most underestimated. The balance between muscle protein synthesis and muscle protein breakdown determines whether muscle growth, maintenance, or loss occurs. For muscle hypertrophy, the rate of MPS must exceed the rate of MPB over time. Exercise, nutrition, and recovery strategies need harmonious application if muscle growth is to be achieved.
Overload: This is the initial step in the fitness training process. Overload refers to subjecting the muscles to a stress or load that is beyond what they have previously encountered. This can be achieved by increasing the weight, changing the exercises, adjusting the volume of work (sets and reps), or modifying the intensity. Overload is essential for creating microtrauma in the muscle fibers, as it pushes the muscles beyond their current capacity, leading to small, microscopic tears.
Microtrauma: Following the principle of overload, microtrauma occurs as a direct result. It represents the physical manifestation of pushing your muscles beyond their comfort zone, resulting in microscopic tears within the muscle fibers. This step is crucial because it triggers the body's repair response, leading to muscle growth and strength gains.
Adaptation: After microtrauma occurs, the body initiates repair mechanisms to heal the damaged muscle fibers. This process leads to muscle adaptation, where the fibers become stronger and thicker as they repair, preparing the muscles to better handle similar stress in the future. Adaptation is the body’s response to the stress (overload and resulting microtrauma), enhancing its ability to perform under similar conditions.
Recovery: Recovery is a critical phase where the actual repair and strengthening of the muscle take place. It involves rest and proper nutrition to fuel the repair process. Recovery is when the muscles heal from the microtrauma and become stronger. Adequate recovery is essential to prevent injury and ensure continual progress in muscle strength and size.
Progression: Progression is the systematic increase in the intensity, volume, or type of exercise to continue challenging the muscles after they have adapted to the previous stress. It ensures that the principle of overload is continuously applied, leading to ongoing improvements in muscle size, strength, and endurance. Progression is what keeps the cycle moving forward; as muscles adapt, new levels of overload are introduced, leading to new microtrauma and subsequent adaptation and recovery.
Principle Variability Adaptations- The thinking behind NorthStar's Adaptive Kinesiology System
Overload: This principle remains a foundational one in the fitness industry. However, the broadening of application has reached a point of generalized saturation. The principle of individuality intersects with the overload principle, as individuals respond differently to the same training stimulus. We all know that Individuals respond differently to the same physical stress due to genetics, physiological factors, psychological makeup, and environmental factors. Understanding this variability is crucial for designing effective, safe, personalized exercise programs. The problem lies in that most trainers either do not understand these variabilities or ignore them altogether.
Microtrauma: Micro tear variabilities are influenced by many training components. The type of load, the intensity of the program, workout frequency, hydration levels, genetics, the health status of the muscle and the user's technique all influence the extend of microtrauma. Recognition of these variabilities should precede any theories relating to the principles that follow.
Progression: The progression principle states that the intensity or volume of exercise must gradually increase over time to gain fitness benefits. This is another principle that trainers hold dear in their beliefs. However, extensive data shows that this is not the only path to results. Human bodies are incredibly adept at adapting to exercise. This adaptability means that while initial increases in exercise intensity or volume can lead to rapid gains, the body's adaptations can lead to diminishing returns over time. The phenomenon of reaching a plateau suggests that constantly increasing intensity or volume might not be necessary or effective for continued fitness improvements.
Adaptation: Ask any personal trainer their beliefs on change as it relates to plateaus in gains, and most will agree that clients need to change their routines to promote continual gains. Rarely anyone challenges this. Well, we did. Through our models, we identified the molecular mechanisms behind exercise adaptations, exposing the complex interplay between exercise, GLUT4 expression, and skeletal muscle glucose uptake. This deep dive into the cellular level has undoubtedly raised questions about traditional views on how exercise induces adaptations across different intensities and modalities. For example, environmental manipulation could have a more significant effect than changes in exercise intensity. The use of hyperoxic gas mixtures during training to enhance neuromuscular function and exercise capacity suggests that environmental manipulation could play a role in achieving superior adaptations. Anyone who has trained at high altitudes can attest.
Recovery: Perhaps more than the others, this principle has seen the most advancement in recent years. We now subject ourselves to some seemingly crazy concepts, all to improve and excel in the recovery process. The notion of passive rest has been retired. It’s replaced with diverse modalities aimed at optimizing physiological adaptations. This includes the use of techniques like massage, compression garments, foam rolling, electrical stimulation, cold-water immersion, whole-body cryotherapy, active recovery, and emphasizing proper nutrition and hydration. These methods are evaluated for their effectiveness in reducing inflammation, accelerating muscle repair, and improving overall recovery, using subjective assessments and objective biomarkers like creatine kinase and c-reactive protein levels.
Microtrauma: Micro tear variabilities are influenced by many training components. The type of load, the intensity of the program, workout frequency, hydration levels, genetics, the health status of the muscle and the user's technique all influence the extend of microtrauma. Recognition of these variabilities should precede any theories relating to the principles that follow.
Progression: The progression principle states that the intensity or volume of exercise must gradually increase over time to gain fitness benefits. This is another principle that trainers hold dear in their beliefs. However, extensive data shows that this is not the only path to results. Human bodies are incredibly adept at adapting to exercise. This adaptability means that while initial increases in exercise intensity or volume can lead to rapid gains, the body's adaptations can lead to diminishing returns over time. The phenomenon of reaching a plateau suggests that constantly increasing intensity or volume might not be necessary or effective for continued fitness improvements.
Adaptation: Ask any personal trainer their beliefs on change as it relates to plateaus in gains, and most will agree that clients need to change their routines to promote continual gains. Rarely anyone challenges this. Well, we did. Through our models, we identified the molecular mechanisms behind exercise adaptations, exposing the complex interplay between exercise, GLUT4 expression, and skeletal muscle glucose uptake. This deep dive into the cellular level has undoubtedly raised questions about traditional views on how exercise induces adaptations across different intensities and modalities. For example, environmental manipulation could have a more significant effect than changes in exercise intensity. The use of hyperoxic gas mixtures during training to enhance neuromuscular function and exercise capacity suggests that environmental manipulation could play a role in achieving superior adaptations. Anyone who has trained at high altitudes can attest.
Recovery: Perhaps more than the others, this principle has seen the most advancement in recent years. We now subject ourselves to some seemingly crazy concepts, all to improve and excel in the recovery process. The notion of passive rest has been retired. It’s replaced with diverse modalities aimed at optimizing physiological adaptations. This includes the use of techniques like massage, compression garments, foam rolling, electrical stimulation, cold-water immersion, whole-body cryotherapy, active recovery, and emphasizing proper nutrition and hydration. These methods are evaluated for their effectiveness in reducing inflammation, accelerating muscle repair, and improving overall recovery, using subjective assessments and objective biomarkers like creatine kinase and c-reactive protein levels.
