Leg workout for mass/strength

[Larry Roseman]

Another uncommon way to increase strength to some degree is by the use of high resistance low-cadence activity, such as a bike at the highest resistance possible to get enough reps to get your HR in the 70-80% zone. , The same can be done with an elliptical, vera climber, high incline treadmill, working up to 2x10 minute sets. It's going to have most impact on strength endurance, however peak power also increased in studies. Probably some CV benefits too, though the lower blood return with resistance work won't generate as much ventricular hypertrophy.

[Joshua Naterman]

Another uncommon way to increase strength to some degree is by the use of high resistance low-cadence activity, such as a bike at the highest resistance possible to get enough reps to get your HR in the 70-80% zone. , The same can be done with an elliptical, vera climber, high incline treadmill, working up to 2x10 minute sets. It's going to have most impact on strength endurance, however peak power also increased in studies. Probably some CV benefits too, though the lower blood return with resistance work won't generate as much ventricular hypertrophy.

Well, that's sort of true. It would increase ventricular myocardium hypertrophy, but not chamber size.

[Larry Roseman]

Another uncommon way to increase strength to some degree is by the use of high resistance low-cadence activity, such as a bike at the highest resistance possible to get enough reps to get your HR in the 70-80% zone. , The same can be done with an elliptical, vera climber, high incline treadmill, working up to 2x10 minute sets. It's going to have most impact on strength endurance, however peak power also increased in studies. Probably some CV benefits too, though the lower blood return with resistance work won't generate as much ventricular hypertrophy.

Well, that's sort of true. It would increase ventricular myocardium hypertrophy, but not chamber size.

Thanks. I wasn't sure of the CV aspect. Similar to a metabolic circuit resistance workout in that respect?

Joel Jamieson uses it mainly for increasing strength endurance not for conditioning.

It may increase sarcoplastic more than myofibrillar leg muscle hypertrophy, though not exclusively.

Not sure if you buy that theory.

[Joshua Naterman]

It's not so much about hypertrophy, it's about upregulating the anaerobic enzymes and increasing activity of the enzymes.

[Larry Roseman]

Good point. Hypertrophy of either type is only a % or two - not statistically sig. Helpful for

strength (endurance aspects) mainly. Guess that's not what the OP wants initially.

[Joshua Naterman]

Studies have shown that around 80% of hypertrophy is due to protein addition and not fluid accumulation. Much of this protein is contractile in nature, but there is also non-contractile structural protein added. With either strength or endurance-based growth the primariy factor is in fact still myofibrillar. The issue with strength will most likely be what subtypes of myosin are being synthesized and how the exercise affects the CNS, muscle fiber characteristics and motor unit recruitment.

So while there are varying amounts of nonprotein intracellular components added, either way the vast majority is protein.