“Dreamers, Shapers, Seekers, Makers”

Hi again, folks! Well, I TOLD you that there'd be a lot of classic "squatisms" in my blog! This article -- an oldie -- generated howls of protests from the bleeding heart liberals out there. You'll see what I mean! Enjoy!



“That’s the magic of the word: We are left to imagine our own worst definitions. And in the process, we render the word more unspeakably awful than the speaker ever could -- just as the monsters on the old radio horror shows, being products of our own dread, were scarier than anything TV could show us.”
William Raspberry

I watched Deep Space Nine the other day. I love that mindless tripe. It provides an opportunity for escapism in its most elemental form. Sometimes, though, the script writers outdo themselves, and create something really (well, “sorta”) profound. On this particular episode there was a race of people who referred to themselves as “Dreamers, Shapers, Seekers, Makers.” Obviously a super race of people, the likes of which are (practically) unknown here on Earth. Each from that distant world clearly a king in his or her own right. Any one of them would be Emperor were they here.

We -- the world of Irondom -- have such people too. But then, in comparison to the inhabitants of this planet, bodybuilders are a super race. Kings of their respective jungles, as it were. Come contest day, though they shed whatever monarchical robes they wear and place themselves at grave risk on the posing platform. In doing so, they defend nothing: Rather, they boldly -- offensively -- seek conquest. That, in a nutshell, is what separates them from all other beings in the jungle, most of whom merely react defensively as a survival instinct.

I enter my blog, then, with this thought: To be King, first you must have a kingdom. To have a kingdom, you must either have willing subjects or be willing to subjugate them.

Taking a stroll through the jungle the other day, as I am wont to do since it’s my natural home, I overheard a rather startling -- yet, paradoxically, not unexpected -- conversation between some of the species living therein. Before I get into the conversation I eavesdropped on, let me tell you a bit about these bizarre species, for I know them well:

To be King, first you must have a kingdom. To have a kingdom, you
must either have willing subjects or be willing to subjugate them.

The Fierce Wannabee:

Big, brutish and fierce looking, this diabolical denizen of the deepest jungle has the most fearsome roar imaginable. Lower species quake in fear as he struts by, tossing his mien, guttural growls spilling into the silent jungle through bared fangs, daring all to cross his path. Yet, testicles he has none. You can tell by the conspicuous lack of bulge in his spandex pants. The incomprehensible “Gabbyscientists” -- one of the more curiously respected (though often taunted) species residing in the jungle -- believe this condition is the result of either 1) dysfunctional maternal upbringing, 2) a total lack of positive paternal influence, or 3) the overuse of jungle juice. He looks great, but hasn’t improved his appearance in years. His eating and training habits are no different than those of his forebearers, so he has progressed no farther than they.

The Venerable Usetabee:

Venerated by virtue of his (or her, there’s no telling which gender, since a similar lack of spandex bulge, as in the case of the Fierce Wannabee, purports no clue) oft’ told tales, this grotesque beast is clearly subject to constant and intense pain resulting from his (or her, as the case may be) alleged battles with one of the greatest and most feared beasts of all -- the “Gawdawful Heavyiron!” The mask of pain is omnipresent. These battles -- real but typically exaggerated -- are recorded immemorial, so there is little in the way of disparagement possible. See, the Venerable Usetabee is also very wily, and therefore careful about covering incriminating tracks, leaving behind only those which may tend to elevate others’ perception of him. As with all species residing in the jungle, tracks are very important to the Venerable Usetabee since his existence is largely based in the past. But his passion has long since extinguished. That’s probably good, since his training methods -- which invariably led to a monstrously overtrained state -- may have killed him rather than merely maiming him for life. Because he’s not related to the Pencilneck (a species to which further reference must be made unfortunately), and because he has vast gym experience (although never learning from it himself) he knows this in his heart, so he avoids helping others, for fear he’ll be found out.

The Lowly Neverwas:

This lackey bottom-feeder of the jungle, this son-of-a-jackal who has a very skinny neck resembling a common pencil, is also known far and wide as a Pencilneck Geek. Being nonpredatory, as are most of the lower beasts residing in the jungle, he slinks from cover to cover to shun the light of day (though not nocturnal by nature), fearing that he will be discovered for what he really is -- NOTHING. Nothing, that is, of merit. Yet, paradodoxical as it may seem, he’s much-needed in the jungle -- it’s truly a fearsome abode -- so he’s somewhat protected by the greater beasts. A consummate shape-shifter, he may assume the personage of a western-style doctor, a politician, a lawyer, or (most often) a parasite. In the jungle, parasites are important. See, things die there. SOMEBODY’S gotta clean up the carnage! This creature habituates the jungle from time to time, trying to emulate the greater beasts who prowl therein. His efforts are disgusting, puny and laughable, as he does so with tight spandex pants and clean new sneakers on. He seems to have an inexhaustible supply of clean new sneakers. He dresses like this because in his twisted mind he believes that he’ll look like he “belongs” in the jungle.

A consummate shape-shifter, he may take the personage of a
western-style doctor, a politician, a lawyer, or most often a parasite.

Anyway, this pestiferous triumvirate got into a discussion as to who was the TRUE king of the jungle. I was there, though unobserved. Downwind as I was, I quietly sat and listened. Do likewise. And learn.

In uncharacteristic openness (he’s used to talking behind the other beasts’ backs) and with flashing teeth adorning a fearsome visage, the Fierce Wannabee growls, “Who’s the King of the jungle?” His surprising candor startled the other two, but they responded nonetheless.

“Why, YOU are, Mr. Wannabee! YOU are!” quaked the Lowly Neverwas from behind a twig. “You ARE the King of the jungle!”

“And you?” chortled the Fierce Wannabee, turning his mangy head toward the proud, but doubtful Venerable Usetabee.

“Yes, perhaps YOU'RE the king of the jungle for the moment” agreed the Venerable Usetabee, albeit somewhat hesitantly. “But I USED to be! So, maybe it’s time I made a comeback and took back what is rightfully mine, no?”

“GET A LIFE!” roared the Fierce Wannabee. “NOT A CHANCE!” The jungle fairly shook with the fury of the Fierce Wannabee’s mighty roar.

“Yeah! GET A LIFE!” piped up the Lowly Neverwas, now standing boldly on the tip of his twig.

“Listen!” lamented (that’s another word for “whined”) the Venerable Usetabee. Who’s done it all? Who’s put their butt on the line in mortal combat and came out victorious?” [Then, under his breath and with dulled claws crossed, he mutters, “Most of the time?”] “Who’s got the records to prove it? Who’s more dedicated? Who’s more capable of making this jungle, and it’s inhabitants, flourish? You? A mere WANNABEE, or moi? The ONLY jungle beast who’s BEEN there?

“Yeah!” offered the Lowly Neverwas, now perched on the edge of a leaf in mock bravery, knowing that it’s two against one now. “Who IS the King of the jungle?”

“I have the loudest roar, the biggest teeth, the most muscular body, and the balls...er...the GUTS to back it up!” responded the Fierce Wannabee. The Venerable Usetabee glanced down wistfully.

“But Mr. Wannabee!” objected the Lowly Neverwas. “Why then do you roar so loud? Why is it that... “ ...and now he’s standing on his hind legs, despite their spindly structure ... “...you never HUNT? Why don’t you HELP us lower beasts and give of your magnificent self to keep the ORDER in this jungle?”

“ENOUGH! ENOUGH!” a new voice roared! From the cover of the night jungle’s shadow emerged a figure, slightly bent but nonetheless powerful and dominating, yet curiously submissive. Enter the Stately Stillis!

Lest I confuse, let me tell you about this particular beast, as he is truly Lord of all jungle ground he treads upon.

The Stately Stillis:

Now, some of the other beasts mock this wonder of the weald, this tenant of the tangle. They mock him because of his discipline and singlemindedness. They do not understand how a beast can become so... so FOCUSED on something other than what’s belly filling. But then, it’s understandable since they are the lower beasts. They are the ones who quake at a loud roar. They are the ones whose tails (also tales) are truly short. Many are cousins to the Lowly Neverwas, and others distant cousins to the The Venerable Usetabee (inbreeding is common amongst the lower beasts of the jungle. It’s led to untold idiocy and an attendant mythology that’s utterly strange but fascinating to the greater beasts).


...inbreeding is common in the jungle with everybody screwing everybody. It’s led to untold idiocy and an attendant mythology that’s utterly strange but fascinating to the greater beasts.


Unlike another venerated -- but now extinct -- cousin, Leo the Lionhearted, he knows that his jungle, and subsequently its spirit, is inclined to lead its beastly inhabitants to places never dreamed possible to visit, if only they will let it do so. He knows that his survival, and that of every beast in the jungle--indeed, the jungle itself -- dictates that there is no other choice. The JUNGLE is uncompromising in its demand for total EXCELLENCE! The Stately Stillis had become one with the jungle. He -- and he alone -- is KING!

YOUR MUSCLES' STRENGTH BUILDING PROCESSES

Is there a physiological difference between getting bigger muscles and getting stronger muscles? How does it happen? More important, if you knew the answers to these two questions, would your knowledge aid you in improving the efficiency of your powerlifting workouts?
"Who cares, Dr. Squat! Just gimme a barbell, let me lift it, and to hell with all this science!" is the pragmatic response I get from powerlifters who are into lifting for lifting's sake. That's ok. But, since you've gotten this far along in reading this article -- and since you've come to know what to expect of my articles -- I'm certain that you've already learned the answer to the third question posed in paragraph one.
In a word, yes.
Let's have a look at some of the important structural elements comprising a muscle cell. Then you'll be able to more clearly visualize how you -- the ultimate architect -- can build more muscular strength (without inducing unnecessary size increases) by manipulating the stresses you inflict upon your body during intense training.

Your muscles' structure and function

Inside every muscle cell there are thick filaments (myosin) and thin filaments (actin). They are the contractile elements you your cells. They are the proverbial "bottom line" when it comes to explaining where strength comes from. They are the proteins which, when called upon to contract, cause the processes of force output. It's an amazing process, and understanding it holds the key to maximum powerlifting success.
Energy released during the breakdown of ATP molecules (adenosine triphosphate) causes the thick filaments to slide across the thin filaments. How do we get the ATP to break down? An enzyme called myosin ATPase is secreted from the tiny hairlike structures (called "cross-bridges") of the thick filaments, and interacts with the ATP molecules, causing them to split. This interaction liberates energy for contraction.
Now, let's back up for a moment. Remember that you have red (slow twitch) and white (fast twitch) muscle fibers. They're so-named because of their color, inherent contraction speed and level of resistance to fatigue. Scientists call the slow twitch (fatigue-resistant) fibers Type I fibers, and the fast twitch, fibers Type II fibers. The fast twitch fibers are the ones that have the greatest capacity for both hypertrophy and force output, and are divided into two specific groups: Type IIa fibers (which are both fast-twitch and highly fatigue-resistant) and Type IIb fibers (fast-twitch but have a very low resistance to fatigue).
Each one of these fiber types contract in the manner described above. However, the tiny hairlike cross-bridges located on the three different fibers' myosin myofilaments secrete their own unique form of ATPase. Importantly, whether a muscle cell becomes a Type I, Type IIa or Type IIb fiber is largely determined by the specific form of ATPase the "heads" of the myosin filaments' cross-bridges secrete.


MUSCLE FIBER TYPES AND THEIR FUNCTIONS


FIBER TYPE FUNCTION & TRAINING ADVICE
________________________________________

Type I Slow twitch, oxidative (highly fatigue-resistant), little capacity for exercise-induced hypertrophy or high force output (however, hypertrophy pronounced with anabolic steroid use), high resistance to exercise-induced structural damage

Training Tips:

Responds best to high repetition training with lighter weights and slow, continuous tension movements; however, powerlifters are warned to steer clear of this type of training, as it will ultimately "rob" you of greater gains in strength
____________________________________________

Type IIa Fast twitch, highly fatigue-resistant, high capacity for exercise-induced hypertrophy, moderate resistance to exercise-induced structural damage, moderate-to-high capacity for force output

Training Tips:

Responds best to medium rep training with moderate weight and fast concentric movements but slow, deliberate eccentric movements; acceptable as a training technique during off-season and early pre-competition cycle only (i.e., during "foundation" training period when limit strength of all muscle groups is being established)
___________________________________________

Type IIb Fast twitch, low oxidative capacity (highly susceptible to fatigue), great capacity for exercise-induced hypertrophy, great susceptibility to exercise-induced damage (especially from negative movements), high force output capacity

Training Tips:

Responds best to explosive training with heavier weights, addition of a deliberate eccentric phase induces hypertrophy process, but little advantage is gained in the arena of force output; powerlifters advised to engage in explosive training with a decided DE-EMPHASIS of the eccentric (negative) portion of the movement during the early phase of precontest preparation
___________________________________________

Eccentric Training and Powerlifters

For explosive athletes -- particularly you serious powerlifters out there -- whose sport-related skills are primarily dependent on the ATP/CP pathways of muscle energetics, avoidance of excessive eccentric training (especially with your assistance exercises) during the initial period of precompetition preparation is usually advised. This is because microtrauma to the thick and thin myofibers invariably accompanies such "forced elongation" of the myofilaments.
However, for the purpose of inducing hypertrophy -- an overriding requirement of the sport of bodybuilding -- the eccentric phase is of critical importance in the later reps of a (say) 8-10 rep set.
"Whoa! Do you mean that bodybuilders have to purposely inflict damage to my muscle cells in order to get them to grow bigger?"
Yep. But powerlifters (who get their increased muscle size almost exclusively from myofibrillar proliferation) should strive to avoid this size increase technique.
"Why?"
Dr. Scott Connelly, some 12 or 15 years ago, provided an erudite explanation of the hypertrophy process in the then-newly launched controversial magazine, Muscle Media 2000. He elaborated on the process of doing several reps in order to exhaust the ATP regeneration process so that the muscle would cease to contract.
At that point, said he, "...stretching a myofiber in this [fatigued] condition as would occur on the subsequent eccentric phase of the next rep would be predicted to 'tear' the sarcomere [the actin/myosin filaments] at its weakest link...
"This would be expected in Type IIb fibers with the least total oxidative capacity..."
Dr. Connelly went on to explain a relatively new concept in weight training science, which involves a muscle cell's "switching" to a different form of ATPase (the enzyme that breaks ATP down in order to liberate energy for muscle contraction). According to his theory, "...the replacement of Type IIb ATPase with the Type IIa variety..." is caused by heavy use of exhausting eccentric training.
This, in turn, increases your muscles' population of Type IIa fibers at the expense of Type IIb fibers. The theory, of course, is that by inflicting such exhausting stress on your muscles, they "adapt" to the increased energy, tensile strength (protection from destruction) and repair needs by switching to the ATPase isomer form that Type IIa fibers possess. Reducing the population of the more injury-prone Type IIb fibers isn't necessarily advantageous for powerlifters, though it may be good for middle distance runners.
The steps through which this entire process progresses are 1) damage (microtrauma primarily stemming from eccentric contraction), 2) inflammation, 3) repair (protein turnover and elimination of destroyed tissue), and 4) tissue remodelling (adaptive growth).

The Hypertrophy Process

The most interesting element of Dr. Connelly's theory is that, upon damaging the cells' membranes through eccentric contraction while the cell is in a "fatigued" state, certain protein growth factors are liberated in the interstitial spaces surrounding the injured cell. Called FGF (Fibroblast Growth Factor -- "fibroblasts are newly-forming cells), IGF-I (Insulin-like Growth Factor type one) and IGF-II (Insulin-like Growth factor type two).
These growth factors are known to 1) stimulate the development of non-contractile satellite cells, and 2) cause the conversion of satellite cells to become part of the neighboring contractile cell in order to give it greater protection from stress. This, Connelly reasons, is what causes hypertrophy of the contractile cell.
This is a revolutionary concept, folks! But remember this, and remember it well! It ONLY applies to our brothers and sisters in the bodybuilding world! Powerlifters are not interested in getting bigger muscles in this fashion. Powerlifters are ONLY interested in getting STRONGER muscles within a given weight division.
Of course, if you're underweight for your division, you have to get bigger muscles. But it's done through high tension exercises (sans excessive eccentric contraction) which stimulate myofibrillar proliferation. Bodybuilders and powerlifters alike have come to call this form of muscular growth "density." Fusion of contractile and satellite cells will not give the hypertrophied cell greater contractile force capabilities.
Trouble is, if this process were to continue for any length of time, pretty soon all of your Type IIb fibers would be gone -- converted to Type IIa fibers. This is not good news for bodybuilders OR powerlifters! Theoretically, when that happens to bodybuilders, further hypertrophy would be impossible. This situation may well be what all of us have for many years called "plateauing." And, for powerlifters, the conversion of desirable Type IIb fibers to less desirable Type IIa fibers robs us of the explosive strength we need to excel as powerlifters.
This is the most compelling rationale for applying PERIODIZATION to your carefully integrated training program. It's reasonable to speculate that carefully alternating both your training intensity and the application of eccentric movements, two very important things will happen: 1) you can limit the amount of (unwanted) conversion of Type IIb to Type IIa fibers, and 2) (for bodybuilders) you'll continue to develop more satellite cells (whose ultimate destiny is to become part of the contractile cell), thereby allowing hypertrophy to continue.
Now, I realize that this is pretty complicated stuff for the average powerlifter to relate to. It's also a relatively new concept, which means that it's untested in the "trenches." But, if new records are ever to be established in the drug-free environment our sport has (almost unanimoulsy) adopted, you're going to have to get a grip on it.
In future articles for MD, I will fully elaborate on precise training strategies -- "cook book" techniques -- for you to experiment with. I, for one, welcome such new science with open arms.

But the final embrace will only come after a bit of foreplay.