So as I understand it, hypertrophy is the body’s lazy way of dealing with stress on muscles, as opposed to increasing neural efficiency. The body ‘greases the groove’, neurally gets used to the movement, during the first 2 weeks or so of doing a new exercise. That explains the immediate surge in strength during that time, whereas the ‘real’ strength gains occur mostly after that.
So is the quickest way to cause hypertrophy to stimulate the muscle without allowing for neural adaption(often changing set/rep scheme, exercises, etc,)?[/quote]
Don’t make this overly complicated. First, if you are doing the same exercise, neural adaptation has already occured. Your body isn’t a stupid machine. It catches on quickly. Think of it like this…as a baby, much of the fumbling around is because as the mind develops, the body tries to find the right neural stimulation to provide the desired physical response. Once an action that allows the desired movement is learned, it is then “hardwired” into the child’s brain for easy access later. This ability to “neurally learn” pathways when performing tasks is why those in severe accidents who lose the ability to function as before can often regain control of the lost action by allowing their brains to find an alternate neural pathway to get the same job done.
Hypertrophy is your body’s response to stress. Given a new task, it attempts to learn it the most efficient way possible (why doing the same aerobic activity over time can eventually lead to less calories burned…the body discovers a “cheaper” way to get the job done). The only thing that can cause further stress once an activity is learned is to increase the stimulus, not necessarily replace the action.
That means the best way to cause further growth is to increase the weight, the rep range or both provided that you are eating enough to promote further growth. Your body won’t waste calories on muscle growth if you are barely providing enough for it to continue to run efficiently. That makes the weight+calories the most effective variables you can tinker with to see further growth.