Workout of the Day:
Five rounds for time of:
20 Box Jumps
10 Burpee/Wall Ball Shots (20/12 lb.)
Mmmm Good Meals launched its new marketing campaign at regionals last weekend. At least they let Mark keep his pants on.
CrossFit and Hypertrophy
Written by Mark Riebel
“I’d lift, but I don’t want to get big!”
I can’t tell you how many times I’ve heard this. It’s a common excuse that many people (most often women) have as to why they do not want to include heavy weights in their training, and instead opt for body weight or lighter loads for all of their workouts. I am here to tell you that this notion couldn’t be farther from the truth, especially considering the ways in which we train at Invictus.
We’ll start with a very brief science lesson, but if you want to read more check out these links. When your muscles get bigger, it’s called hypertrophy. There are two types of muscular growth, sarcoplasmic hypertrophy (SH) which is an increase in size and volume of the muscle cell from more water, some cellular organelles and other substances, and myofibrilar hypertrophy (MFH) which is an increase in the number of contractile fibers in the muscle. While SH makes the muscles very large, there often isn’t too much strength gain relative to that of MFH, which makes sense. If you’re adding more of the actual units that contract to lift a weight, you should be able to lift more weight, right?
These two methods occur in response to different training methods. MFH occurs primarily in the 1-5 repetition per set range of lifting when dealing with weights at 85% or greater of your 1 rep max (1RM). This is the strength range that we deal with at CFI when we go heavy. SH occurs primarily in the 8-15 rep range when dealing with 65-80% of 1RM, which is the typical rep range prescribed by nearly every conventional gym you’ll walk into, regardless of what your goals are. When we train with lighter weights for high reps, we’re developing muscular endurance.
While you will see some increase in muscle mass from the hard work you put in at Invictus, you will never end up looking like a bodybuilder. Besides, 99% of us lack the genetics and the chemical cocktails that they have to look as they do.
If you want some more info on this, please let me know. But in the meantime, stop thinking that you won’t fit into your clothes anymore and pick up some weight.
Great info Mark, thanks. So far in my one month long journey with CrossFit I’ve found that I’m losing body fat but retaining my overall weight (which is awesome I think). I’m guessing that this means I’m putting on more muscle mass and losing body fat, does that sound right to you?
Absolutely, Ben. A lot of people who are new to fitness programs like ours can become discouraged when their weight loss sometimes slows, but this is because you’re putting on some muscle weight at the same time you’re losing fat. A better focus than just body weight would be body composition, or (even better) performance in your workouts. If you’re getting stronger and doing work faster, you’re getting more fit, and that’s the ultimate goal.
Michelle has a athlete profile up on the crossfit games site. Go M. Whoop!
I’ll take a plate of that beefcake with a side of yummy! Nice pic, Mark!
Thanks to Christina for educating me on coffee this morning. Apparently getting a latte made with heavy whipping cream instead of milk is not a good idea!
Happy weekend everybody.
Thanks Mark.
Since I started at CFI my speed and agility has increased exponentially. Prior to joining CFI I focused primarily on strength training. I feel like it was mostly SH however. So I looked big and strong but really wasn’t compared to how I feel now. Thanks for the great technical info. This is the type of stuff that will keep me going.
Cheers,
Ben
M-dizzle! Awesome video, I know your going to crush it at the games!
But Mark, I don’t fit into my clothes!! My quads are now too big for my jeans to stretch over. But good article.
Gooooo Mmmmmmmmmgood!!!
M- Did I see a couple whoot thrusts on that video?
Yaaayyyy Michele!
Looking great in that vid sister. Way to rep CFI. We are all so proud of you!
Mmmm Good quote of the day: “I love overhead squats”
…….say what???
~BC
Ali, I didn’t mean you wouldn’t put on ANY size, I was just trying to clarify that you wouldn’t end up looking like an American Gladiator. Besides, muscles on women are sexy.
Almost forgot…awesome video M!
Thanks for that Mark. Always nice to have technical support behind the training.
WOD 20 Box Jumps + 10 Burpee/Wall Balls (20# for 3 rds & 12# for 2) x 5 RDS =
18:12
gracias Michelle for good class today.
Of course those were hip thrusts!!
Not sure if I have posted this link on this site before, but…
http://crossfitsouthcounty.lefora.com/2009/01/16/crossfit-bodies/page1/
In regards to the large debate of “Barbie doll” vs. athlete…here it is!
Well…I hardly need to move and I look like “a body builder”! If I lift…forget it!!! I literally avoid many types of workouts to steer clear of creating a “body builder look”. I may be thin, but I look ripped regardless of diet or exercise! What are women, like me, supposed to do?