Hill reps

[Drago]

Aren't we about due someone mentioning squats? Then an expert with no muscle of their own telling us why squats are no good.

It's usually jolly entertaining.

 

[T.M.H.N.E.T]

Aren't we about due someone mentioning squats? Then an expert with no muscle of their own telling us why squats are no good.

It's usually jolly entertaining.

Even more entertaining when power lifters don't have a clue how muscle works.

 

[Drago]

Yes, when squatting 616lbs the other day I really did wonder how it all worked.

 

[T.M.H.N.E.T]

Yes, when squatting 616lbs the other day I really did wonder how it all worked.

It wouldn't be a surprise if this were true.

 

[Drago]

Oh, silly me, I remember now.

It increases the size of the blood vessels, and promotes the growth of new ones.

Naturally, that improves blood flow.

Improved blood flow slows the rate of lactic acid build up.

More oxygen, less lactic acid. Surely even a sloping forehead like me doesn't need to spell out the end physiological result of that?

 

[T.M.H.N.E.T]

Oh, silly me, I remember now.

It increases the size of the blood vessels, and promotes the growth of new ones.

Naturally, that improves blood flow.

Improved blood flow slows the rate of lactic acid build up.

More oxygen, less lactic acid. Surely even a sloping forehead like me doesn't need to spell out the end physiological result of that?

What are you talking about?

 

[Drago]

Increased endurance.

 

[T.M.H.N.E.T]

Increased endurance.

Nobody mentioned increased endurance.

 

[Drago]

That's one of the things our OP is aiming towards to enable him to tackle some gnarly hills. You will recall he lives somewhere with little in the way of hills and is training for a cycling event notable for having a few hills, and was wondering aloud how he might meet that training need.

 

[T.M.H.N.E.T]

That's one of the things our OP is aiming towards to enable him to tackle some gnarly hills.

You don't say! Isn't this the bit where you tell everyone how weedy they are, and claim that your 600lb odd squat helps you climb? I'd like you to explain why.

 

[Drago]

I've just explained how it increases muscular endurance by increasing oxygen supply and slowing the build up of lactic acid. This will enable one to climb for longer. That part is quite simple if even a meathead like me can dig it.

Would you also like to know how to tailor it to affect the growth of the mitochondria to enable one to work harder (ie, give a higher power output in a given period of time) as well, and thus climb faster?

Climb longer. Climb faster. The whole point of what are OP is trying to achieve.

They don't have to be mutually exclusive.

 

[T.M.H.N.E.T]

I've just explained how it increases muscular endurance. This will enable one to climb for longer.

Would you also like to know how to tailor it to affect the growth of the mitochondria to enable one to work harder (ie, give a higher power output in a given period of time) as well, and thus climb faster?

Climb longer. Climb faster. The whole point of what are OP is trying to achieve.

They don't have to be mutually exclusive.

You explained how what increases muscular endurance? Stop being vague.

Go on.

 

[Drago]

I speak in generalisations here, because there's huge scope for tuning it with varying weighs, reps and ballistic lifting techniques etc, but in simple terms...

Squats increases the size of the blood vessels. It promises the growth of new ones.

This increases the capacity to pump blood to that muscle.

During exercise that muscles demand for oxygen increases, and the increased blood supply meets that need more effectively, granting that muscle the ability to work harder/ longer before the supply depleted.

The increased blood supply also removes wastes more efficiently, and thus slows the rate at which lactic acid builds up, which is itself the cause if the unpleasant burning sensation one feels when pushing a muscle hard enough for long enough. The longer you can offset that reaching your own individual pain threshold, the longer you can make that muscle work. This is the big one as its the changing perception of effort as the burn increases that limits most people's endurance, not the muscles mechanical ability to continue.

That's very simplified, but fundamentally is it really.

 

[T.M.H.N.E.T]

Squats increases the density of the blood vessels. Aerobic exercise promotes the growth of new ones.

This increases the capacity to pump blood to that muscle.

During aerobic exercise that muscles demand for oxygen increases, and the increased blood supply from aerobic exercise's promotion of capillary growth meets that need more effectively, granting that muscle the ability to work harder/ longer, depending on how you're tuning your training. Strain on your CV system also has a very important part to play.

The increased blood supply from aerobically promoted capillary growth and cardiovascular improvements of doing aerobic sport promotes removal of wastes more efficiently, and thus removes lactate as it builds when working at certain intensities. Working at a higher intensity than your CV system can tolerate will eventually be the cause of the unpleasant burning sensation one feels when pushing a muscle hard enough anaerobically, and for long enough. The cardiovascular and muscular adaptations you make increase how long you can make that muscle work.


That's very simplified, but fundamentally is it really.

Made some corrections for you.

 

[black'n'yellow]

Aren't we about due someone mentioning squats? Then an expert with no muscle of their own telling us why squats are no good.

It's usually jolly entertaining.

Can I just point out that I'm not even involved in this argument.

People who understand how to train on a bicycle will recommend riding a bike. People who don't know how to train on a bicycle (but who nevertheless feel compelled to offer irrelevant advice about weightlifting) will suggest squats. That's all I'm going to say.