This advanced method greatly increases the time under tension and allows you to achieve optimal muscle
fiber recruitment with the least sets possible.
Not exact matches
Recent evidence in healthy adults shows that training
with high effort (intended muscle contraction) combined
with minimal physical exercise increases brain - to - muscle command, which helps improve motor unit
recruitment and activation level resulting in muscle strengthening (a motor unit is consisted of a motor neuron in the spinal cord and muscle
fibers it controls).
This provides you
with a unique opportunity to perform the full range of motion,
with increased
recruitment of muscle biceps muscle
fibers at the top portion of the curl.
Tricep dips help you target all three triceps heads at once
with a heavy load which translates to a maximal
recruitment of muscle
fibers and more growth.
Given the body «s ability to adapt
with varying exercises allows you to stimulate more muscle
fiber recruitment, essentially working the muscle from different positions, planes and angles.
By working the smaller muscles first in the workout, and then hit the larger muscles
with high intensity in order to force them to work even harder and achieve maximum muscle
fiber recruitment.
However, in order to make the most out of it, you need to perform different versions of the bench press
with proper form and technique, thus allowing for optimal muscle
fiber recruitment and overload.
The reason for this is that compound exercises target a number of large muscle groups, resulting
with the
recruitment of many different muscle
fibers, compared to isolation exercises that are designed to target specific small muscle groups.
Heavier weights cause the
recruitment of fast twitch
fibers — the
fibers with the greatest potential to increase in size and strength.
Also, I do not concur
with the hypothesis that the effect could be due to type I
fiber burnout during the high rep set and the subsequent increase in type II
fiber recruitment.
It starts
with Type 1 muscle
fibers, activating more and more until it needs to call upon Type 2 muscle
fibers, activating more and more until you eventually can't produce any more force (this is called Henneman's Size Principle or the Principle of Orderly
Recruitment).
Early studies in this area inferred that the increase in EMG amplitude observed was a function of increasing motor unit
recruitment,
with additional muscle
fibers being recruited to support those that were fatigued (Edwards & Lippold, 1956; Arabadzhiev et al. 2010).