Variable Muscle Action Method

Created By Stephane Cazeault

Variable Muscle Action (VMA) is a Body Composition Training Method tailored to the intermediate and advanced trainee. This program is to be performed at a frequency of four (4) sessions per week for a duration of three (3) weeks. Each training program includes two (2) different Upper Body and two (2) different Lower Body workouts.  

The design of each session allows for the development and maintenance of strength through the use of multi-joint primary exercises and common hypertrophy rep schemes.  

The Variable Muscle Action method involves three (3) different modes of contraction: isokinetic, isometric and isotonic. The slow isokinetic and isometric contractions are used to decrease muscle oxygenation. The increase in intramuscular pressure from the combination of both these contractions decreases blood flow to the muscle. Following this with fast isotonic contractions will increase mechanical damage and muscular load exposure. The oxygen deficit created during the VMA set will help increase post-exercise oxygen uptake to assist in the enhancement of body composition.  

Exposure to the various modes of contractions, the total time under tension, and the mechanical work from the Variable Muscle Action method can increase:  

  • Lactate
  • Growth Hormone
  • IGF-1
  • Norepinephrine  

This biochemical environment and the high energy demands of the Variable Muscle Action method combined with a healthy lifestyle and nutrition approach will help you achieve your body composition and training goals.


References

DeVol DL, Rotwein P, Sadow JL, Novakofski J, Bechtel PJ (1990) Activation of insulin-like growth factor gene expression during work induced skeletal muscle growth. Am J Physiol 259: E89-E95.
Kraemer WJ, Gordon SE, Fleck SJ, Marchitelli LJ, Mello R, Dziados JE, Friedl K, Harman E, Maresh C, Fry AC (1991) Endogenous anabolic hormonal and growth factor responses to heavy resistance exercise in males and females. Int J Sports Med 12: 228-235.
Kraemer WJ, Ratamess NA (2005) Hormonal Responses and Adaptations to Resistance Exercise and Training. Sports Med 35: 339- 361.
Laughlin, MH (1987) Skeletal muscle blood flow capacity role of muscle pump in exercise hyperemia. Am J Physiol 253: H993-H1004.
Schott J, McCully K, Rutherford OM (1995) The role of metabolites in strength training. II. Short versus long isometric contractions. Eur J Appl Physiol Occup Physiol 71: 337-341.
Tanimoto, M., H. Madarame, and N. Ishii. "Muscle oxygenation and plasma growth hormone concentration during and after resistance exercise: comparison between “KAATSU” and other types of regimen." International Journal of KAATSU Training Research 1.2 (2005): 51-56.
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