BPak's MI40-X_ CEP Training Blueprint

C.E.P. training blueprint

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BEN PAKULSKI PRESENTS…

MI40-X C.E.P. TRAINING BLUEPRINT

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JosÃ© RincÃ³n N2LKVEZK


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MI40-X-C.E.P. TRAINING The 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 wellconducted 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 WHICH C.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 the hormonal effects of high intensity exercise, as well as myosatelite cell differentiation and new 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 simple technique that, when applied in the right spots, results in the build-up of extreme amounts of lactic 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 of the known mechanisms to stimulate growth: supersets, drop sets, giant sets, eccentric overloading, 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 work or 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 with no doubt that you’re covering every angle and maximizing growth. There is even research being conducted in science labs around the world regarding how to artificially create the exact environment 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. WWW.MI40X.COM

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TIME UNDER TENSION As 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. WWW.MI40X.COM

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HEADER TK 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 at using 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 slow down 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. WWW.MI40X.COM

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HEADER TK 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 STRETCHING Another principle that C.E.P training takes its roots in is intra-set stretching. There is a lot of controversial 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 to seeing 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 of intense lifting and muscle contraction. The load has been shown to increase muscle damage and satellite cell activity to massively stimulate new muscle 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 occludedlike 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 growth factors with each and every set giving your body no choice but to build muscle when applied properly. SO WHAT? More time under tension, extreme amounts of lactic acid and a BFR effect causes greater recruitment of type II fibers (the fast-twitch fibers that GROW!), plus a massive increase in anabolic growth factors. WWW.MI40X.COM

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NOS-X 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.

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 when partaking 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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HEADER TK 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 scientific verification 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 simplified for the most part. I highly suggest you take 20mins to read it.

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PROPOSED MECHANISMS OF 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 mitogenactivated 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 an osmotic 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! WWW.MI40X.COM

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HEADER TK 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 clearly show 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 to train 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. WWW.MI40X.COM

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HEADER TK 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 WWW.MI40X.COM

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HEADER TK 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 Ronnestad et 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. WWW.MI40X.COM

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HEADER TK 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, antiinflammatory 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 muscle damage 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 WWW.MI40X.COM

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HEADER TK 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 indicates they have much greater lean body mass and limb circumference (obviously) than nonbodybuilders, 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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HEADER TK 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 stretched position. 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. WWW.MI40X.COM

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HEADER TK 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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HEADER TK 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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OVERVIEW TYPE OF TRAINING

METABOLIC 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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REFERENCES 1. 2.

3.

4.

5. 6. 7.

8. 9. 10. 11. 12. 13. 14.

Schoenfeld BJ: Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training. Sports Medicine 2013, 43:179-194. 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. Schoenfeld BJ: The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research / National Strength & Conditioning Association 2010, 24:2857-2872. Suga T, Okita K, Morita N, Yokota T, Hirabayashi K, Horiuchi M, Takada S, Takahashi T, Omokawa M, Kinugawa S, Tsutsui H: Intramuscular metabolism during low-intensity resistance exercise with blood flow restriction. Journal of Applied Physiology 2009, 106:1119-1124. Ronnestad BR, Nygaard H, Raastad T: Physiological elevation of endogenous hormones results in superior strength training adaptation. European Journal of Applied Physiology 2011, 111:2249-2259. Clarkson PM, Hubal MJ: Exercise-induced muscle damage in humans. Am J Phys Med Rehabil 2002, 81:S52-69. Schoenfeld BJ: Does exercise-induced muscle damage play a role in skeletal muscle hypertrophy? Journal of Strength and Conditioning Research / National Strength & Conditioning Association 2012, 26:1441-1453. Koh TJ, Pizza FX: Do inflammatory cells influence skeletal muscle hypertrophy? Front Biosci (Elite Ed) 2009, 1:60-71. Suzuki YJ, Ford GD: Redox regulation of signal transduction in cardiac and smooth muscle. J Mol Cell Cardiol 1999, 31:345-353. Soltow QA, Betters JL, Sellman JE, Lira VA, Long JH, Criswell DS: Ibuprofen inhibits skeletal muscle hypertrophy in rats. Medicine and science in sports and exercise 2006, 38:840-846. Rosenblatt JD, Yong D, Parry DJ: Satellite cell activity is required for hypertrophy of overloaded adult rat muscle. Muscle & Nerve 1994, 17:608-613 Moss FP, Leblond CP: Satellite cells as the source of nuclei in muscles of growing rats. The Anatomical Record 1971, 170:421-435. 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. 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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HEADER TK 15. Nader GA: Molecular determinants of skeletal muscle mass: getting the „AKT” together. Int J Biochem Cell Biol 2005, 37:1985-1996. 16. Toigo M, Boutellier U: New fundamental resistance exercise determinants of molecular and cellular muscle adaptations. European Journal of Applied Physiology 2006, 97:643-663. 17. Bamman MM, Shipp JR, Jiang J, Gower BA, Hunter GR, Goodman A, McLafferty CL, Jr., Urban RJ: Mechanical load increases muscle IGF-I and androgen receptor mRNA concentrations in humans. American Journal of Physiology Endocrinology and Metabolism 2001, 280:E383-390. 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. 20. Sakamoto K, Aschenbach WG, Hirshman MF, Goodyear LJ: Akt signaling in skeletal muscle: regulation 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 avian muscle. Journal of applied physiology 1993, 74:1893-1898. 22. Alway SE, Gonyea WJ, Davis ME: Muscle fiber formation and fiber hypertrophy during the onset of stretch-overload. The American Journal of Physiology 1990, 259:C92-102. 23. MacDougall JD, Sale DG, Alway SE, Sutton JR: Muscle fiber number in biceps brachii in bodybuilders and control subjects. Journal of applied physiology: respiratory, environmental and exercise physiology 1984, 57:1399-1403. 24. Worrell TW, Smith TL, Winegardner J: Effect of hamstring stretching on hamstring muscle performance. J Orthop Sports Phys Ther 1994, 20:154-159. 25. Handel M, Horstmann T, Dickhuth HH, Gulch RW: Effects of contract-relax stretching training on muscle performance in athletes. European journal of applied physiology and occupational physiology 1997, 76:400-408. 26. Child RB, Saxton JM, Donnelly AE: Comparison of eccentric knee extensor muscle actions at two muscle lengths on indices of damage and angle-specific force production in humans. Journal of Sports Sciences 1998, 16:301-308. 27. Butterfield TA, Herzog W: Is the force-length relationship a useful indicator of contractile element damage following eccentric exercise? J Biomech 2005, 38:1932-1937. WWW.MI40X.COM

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HEADER TK 28. Mulligan SE, Fleck SJ, Gordon SE, Koziris LP, Triplett-McBride NT, Kraemer WJ: Influence of Resistance Exercise Volume on Serum Growth Hormone and Cortisol Concentrations in Women. The Journal of Strength & Conditioning Research 1996, 10:256-262. 29. Hakkinen K, Pakarinen A: Acute hormonal responses to two different fatiguing heavy-resistance protocols in male athletes. J Appl Physiol 1993, 74:882-887. 30. Robbins DW, Marshall PW, McEwen M: The effect of training volume on lower body strength. Journal of Strength and Conditioning Research / National Strength & Conditioning Association 2012, 26:34-39. 31. Gabriel DA, Kamen G, Frost G: Neural adaptations to resistive exercise: mechanisms and recommendations for training practices. Sports Medicine 2006, 36:133-149. 32. Fry AC: The role of resistance exercise intensity on muscle fibre adaptations. Sports Medicine (Auckland, NZ 2004, 34:663-679. 33. KEOGH JWL, WILSON GJ, WEATHERBY RE: A Cross-Sectional Comparison of Different Resistance Training Techniques in the Bench Press. The Journal of Strength & Conditioning Research 1999, 13:247258.

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BPak's MI40-X_ CEP Training Blueprint

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