This trick allows you to recruit
more muscle fibers at a faster rate.
Loenneke suspects that the swelling combined with the buildup of metabolites (called metabolic stress) may activate
more muscle fiber at low intensities — i.e., when you use light weights.
Not exact matches
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.
The most important advantage of this squat variant is that it forces you to pause
at the bottom, which then forces you to recruit
more muscle fibers to get out of the hole and back up, and that translates to bigger strength and mass gains.
In addition, the main advantages of the dumbbell pull - over over the straight - arm pull - down is that it offers a greater stretch
at midpoint and can be used to recruit
more muscle fibers.
By now you should be able to completely activate your
muscles during a session and you're
more effective
at focusing the power of your
fibers.
Training
at this intensity primarily uses slow - twitch
muscle fibers, since these
fibers provide
more most of the mobility for events lasting 2 minutes or longer, workouts
at this intensity should comprise most of your training.Training above this intensity will not significantly overload your slow - twitch
fibers, which you are attempting to train to become
more efficient
at using fat and oxygen to produce energy while conserving carbohydrate stores.
Through overspeed training, not only do your neurons literally learn how to fire faster and control your
muscles more efficiently
at higher speeds, but you also develop
more powerful and quick
muscle fiber contractions, which, as you've already learned, is crucial for performance, function and longevity.
Essentially, the longer
fibers require
more time to go from slack to taut,
at the onset of a
muscle contraction (Blazevich et al. 2008; 2009).
Speed training teaches your brain to fire faster and control your
muscles more efficiently
at higher speeds and also develops quicker and
more powerful
muscle -
fiber contractions.
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.
The reason
more mitochondria don't always mean that you run faster (instead of longer) is because (1) you may have far
more mitochondria than necessary to process the maximum amount of oxygen your lungs can take in and your red blood cells transport
at any given time, (2) regardless of how many mitochondria you have, the motor neurons connected to your aerobic
muscle fibers are smaller than those connected to your anaerobic
muscle fibers.
Now, without leaning your trunk forward or arching your back, slowly lift the leg straight back to contract the
muscle fibers higher and higher up the buttock, but don't contract
more than halfway up, and don't allow your foot to turn out
at all.
Muscle contractions are usually generated at rapid speeds resulting in the involvement of more muscle f
Muscle contractions are usually generated
at rapid speeds resulting in the involvement of
more muscle f
muscle fibers.
Longer
muscle fibers contract
more quickly than shorter
muscle fibers because all of the sarcomeres in a single
muscle fiber contract
at the same time.