When power lifting
produces more muscle fibers than the mitochondria can keep up with, protein synthesis can halt.
So, training in the lower rep ranges (3 - 5) will mostly produce neurological adaptations, which increase the CNS's ability to
produce more muscle fibers.
Not exact matches
You must learn to lift in a slow and maximally controlled manner, which
produces more total
muscle tension and force and increase
muscle fiber activation.
Keep in mind that although forced reps and dropsets, which are designed to help you squeeze few
more reps out of your already drained
muscles, can spur even bigger gains by
producing greater metabolic stress, lactic acid and stimulating
more muscle fiber recruitment, these methods will also take an even greater toll on your body and shouldn't be used too frequently.
Post Activation potentiation will make the actin and myosin in your
muscle fibers become
more receptive to calcium, which in turn will create faster contractions in the
muscle fibers and will stimulate the nervous system to
produce bigger force.
More importantly, the source of energy
produced in each
muscle fiber was different.
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.
it also seems that for me,
more high weight low rep training would be preferential as it
produces more contractile based
muscle fibers or myofibriol and would increase strength moreso then size.
There are indications that eccentric training could
produce even
more preferential hypertrophy in type II
muscle fiber area, compared to concentric training (Hortobágyi et al. 2000; Friedmann - Bette et al. 2010), but not all studies have reported the same findings (Mayhew et al. 1995; Seger et al. 1998).
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).
«By doing this, you're recruiting
more muscle fibers than you will in your working sets of say 8 - 10 reps, so you can usually handle that small amount of extra weight that'll
produce stimulus and growth.»