But sometimes even that isn't enough so in pursuance of weight gaining a bodybuilder should do forced reps.. A rep is considered forced when a bodybuilder reaches muscle failure during a set and has a training partner who assists in completing past the normal point of failure and therefore
fatigues more muscle fibers which eventually in greater muscle density.
Not exact matches
The first concept to understand in the trifecta is that using resistance training draws
more energy from your body because you use type II
muscle fibers «'' which have a high power output but
fatigue fast.
(«Fast twitch»
muscle fibers contract
more quickly than «slow - twitch»
fibers and generate
more force
more quickly, but they also
fatigue more quickly.)
In the bodybuilding community, the rest - pause method is considered as an effective way to
fatigue the
muscle fibers more deeply and stimulate a greater force production than you would during a straight set.
However, it's possible that high TUT may promote greater hypertrophy in slow - twitch
muscle fibers, which are
more fatigue - resistant than fast - twitch
muscle fibers and therefore can't be adequately stimulated with short TUT and heavy loads.
Solely doing rapid movements keeps you from
fatiguing the
muscle in such a way you recruit
more fibers, and enhance the lean tissue.
Anaerobic
muscle fibers fatigue much
more easily and quickly, while aerobic
fibers are relatively
fatigue - resistant.
My reasoning is that I would
more likely reach failure during each drop due to metabolic factors or nerve system
fatigue and not
muscle fiber fatigue.
This suggests that type IIX
muscle fibers are the «natural state» before starting resistance training, and that the move from the very glycolytic type IIX to the
more oxidative type IIA occurs in response to forceful but also
fatiguing contractions (Staron & Johnson, 1993; Douglas et al. 2016a).
In addition to burning
more fat, a study by Aagaard and Anderson demonstrated that your body will also respond to strength training by improving the number of Type IIa (or
fatigue - resistant) fast twitch
muscle fibers in key
muscle groups.
Things can get a little
more complicated, especially under
fatigue where motor unit cycling1 comes into play, but that's the basic gist of where this idea comes from: Type 1
muscle fibers are recruited first and take a long time to
fatigue, leading you to think they'd grow the most when exposed to lighter weights for high reps. Type 2
muscle fibers are recruited
more when the
muscles are loaded heavier, at least for the first few reps, leading you to think they'd grow the most when exposed to heavier loads for lower reps. 2
1Some
muscle fibers drop out when they
fatigue, and other
muscle fibers are recruited so force output doesn't drop off, which means total
muscle activation over the course of a set may be the same with heavy and light loads, even if activation at any given time point is higher with heavier loads 2 It's a little
more complicated than that, if you care to dig deeper.