Discuss the claim that powerbuilding can achieve superior muscle hypertrophy and strength in comparison to powerlifting.

Annotated Bibliography

Provisional title of Research Essay:
Discuss the claim that powerbuilding can achieve superior muscle hypertrophy and strength in comparison to powerlifting.

Source details
Reference: Cusano, P. et al. (2019) ‘Training Methodology in Powerbuilding’, Sports Science, 12(1), pp. 31-35.
Available at: https://www.sposci.com/PDFS/BR1201/SVEE/04%20CL%2006%20PC.pdf (Accessed: 09 February 2022).

Author details: Cusano P. Parthenope University, Naples, Italy. (Job title was not given)

This journal article aims to introduce and evaluate the training methodologies used in power-building. The authors’ hypothesis is that the four-phase theoretical planning process provides a methodical framework for the practical development of power-building exercises and enables subsequent assessment studies of the athlete’s performance. This Scientific paper analyses the various variables that make up training in a scientific approach and measures their impact on their effects. The author argues that this can be represented by the effort index perceived by the athlete, thus allowing people to establish a regime to measure the athlete’s results, or “hypertrophy adaptation.” The author concludes by evaluating the four powerbuilding periodization phases. They can be recognized as the following: preparation phase, blasting phase, deloading phase, and finally the cruise phase. Overall, Cusano et al. state that the implementation of the four phases is what defines powerbuilding. The limitation to this journal article is that it does not mention the number of athletes that have contributed to this experiment, therefore it is highly possible that the hypertrophic adaptation graph is inaccurate. Moreover, it does not compare it to bodybuilding or powerlifting, therefore it would be inappropriate to use it for my findings and discussion section. My essay will include a brief introduction of Powerbuilding. This scientific journal offers a robust and comprehensible introduction to the concepts of powerbuilding, which could significantly contribute to my own introduction section.

Word Count: 230

Source details
Reference: Schoenfeld, Brad J. et al. (2014) ‘Effects of Different Volume-Equated Resistance Training Loading Strategies on Muscular Adaptations in Well-trained Men’, Journal of Strength and Conditioning Research, 28 (10), pp. 2909-2918. doi.org/10.1519/JSC.0000000000000480

Author details: Brad J. Schoenfeld: Department of Health Sciences, CUNY Lehman College, Bronx, New York.

The journal article aims to investigate the muscular adaptations to a body-building type training program against a powerlifting regime in well-trained individuals. The author’s hypothesis is that regulated strength training has been shown to foster a significant increase in skeletal muscle mass. The author conducted an experiment on well-trained individuals, dividing them into two separate groups; The HT group consists of a bodybuilding type routine, on the other hand, the ST group consists of a powerlifting type of routine. The author found that the volume has been equated by the two training techniques, they have both gained similar muscle thickness in areas such as the biceps brachii, however, the ST group has experienced a greater increase in strength in lower body lifts compared to the HT group. But in spite of that, the ST group felt highly fatigued both mentally and physically, whereas the HT group felt the complete opposite, in which they could have endured more volume and experienced superior hypertrophy. In conclusion, Schoenfeld states that the results of this study provide new insights into muscle adaptation associated with strength training in well-trained individuals. There are several limitations to this study. The evaluation period was relatively short, only 8 weeks. It is not clear if the results will change with longer training periods. Furthermore, MT findings are unique to the biceps brachii. It is not clear whether other muscles may respond differently to the training stimuli provided by the protocol used in this study. The pro of this source is that it thoroughly explains the experiment conducted on well-trained individuals. This journal article would be advantageous for my research essay because I can utilize the data from the studies conducted on well-trained individuals to produce my own hypothesis and use it for my discussion/analysis section.

Word Count: 300

Source details
Reference: Schoenfeld, Brad J. (2010) ‘The Mechanisms of muscle hypertrophy and their application to resistance training’, Journal of Strength and Conditioning Research, 24(10), pp. 2857-2872. doi.org/10.1519/JSC.0b013e3181e840f3

Author details: Brad J. Schoenfeld: Department of Health Sciences, CUNY Lehman College, Bronx, New York.

This scientific journal article contemplates on reviewing the mechanisms of muscle hypertrophy and their applications to training, and, drawing conclusions from research on optimal protocols for maximizing muscle hypertrophy. The author claims that the journey to gain lean body mass is pursued by those who do resistance training. Schoenfield then argues that some routines would encourage greater hypertrophy than others. In order for the author to produce a conclusion, he evaluated the different types of muscle hypertrophy through biological interpretation and how they can be stimulated by 3 factors, consisting of: Mechanical Tension, Muscle Damage, and Metabolic Stress. They are responsible for initiating the hypertrophic response to weightlifting. The author suggests that the maximum increase in muscle hypertrophy is achieved by an exercise program that produces significant metabolic stress while maintaining moderate levels of muscle tension. Schoenfield finds that hypertrophy-oriented programs should use a range of 6-12 repetitions per set, with a break interval of 60-90 seconds between sets. In conclusion, Schoenfield states that Training should be ‘periodized’ so that the hypertrophic period culminates in a brief period of massive hyperextension (Higher volume) followed by a taper, allowing for optimal super-compensation of muscle tissue. One limitation of this journal article is that it consists of biological terminologies, making it difficult to understand. On the other hand, this could also be advantageous as it explains the mechanics of hypertrophy from top to bottom. Overall, I believe this source could be useful towards my evaluation or findings section since I can show how ‘Powerbuilding’ encourages greater hypertrophy than that of a Powerlifter.

Word Count: 271

References:
American College of Sports Medicine. (2009) ‘Progression Models in Resistance Training for Healthy Adults’, Medicine & Science in Sports & Exercise, 41(3), pp. 697-708. doi.org/10.1249/MSS.0b013e3181915670
De Souza, E.O. et al. (2018) ‘Different patterns in muscular strength and hypertrophy adaptations in untrained individuals undergoing nonperiodized and periodized strength regimens’, Journal of Strength and Conditioning Research, 32(5), pp. 1238-1244. doi.org/10.1519/JSC.0000000000002482
Grgic, J. et al. (2018) ‘Should resistance training programs aimed at muscular hypertrophy be periodized? A systematic review of periodized versus non-periodized approaches’, Science and Sports, 33(3), pp. 97-104. doi.org/10.1016/j.scispo.2017.09.005
Grgic, J. et al. (2018) ‘Are the hypertrophic adaptations to high and low-load resistance training muscle fibre type specific?’, Frontiers in Physiology, 9(402), pp. 00-00. doi.org/10.3389/fphys.2018.00402
Harries, S.K. et al. (2015) ‘Systematic Review and Meta-analysis of Linear and Undulating Periodized Resistance Training on Muscular Strength’, Journal of Strength and Conditioning Research, 29(4), pp. 1113-1125. Doi.org/10.1519/JSC.0000000000000712
Jonathan W. Evans. (2019) ‘Periodized Resistance Training for Enhancing Skeletal Muscle Hypertrophy and Strength’, Frontiers in Physiology, 10(13), pp. 00-00. doi.org/10.3389/fphys.2019.00013.