Everyone wants to know the secrets that will enable them to achieve more than others. I love human vanity because he is a man. This is one of my favorite vices because it gives motivation to achieve goals in any area. Today I decided to exploit your desire to know the secrets of strength training.
And although the word secrets is not quite ideal for those things that
I'm going to tell you today, however some very rare secrets you will
learn. Want to make the most of your muscles much better results than usual? There is a special technique that lets you activate the power potential of your muscles to approach approximately 10-30%. About this technique and its modifications, I decided to tell you today.
Activation by a maximum of
Our muscles like a girl out on a date - can be much more than a show. And while everyone wants to get more from them in but few who succeed. Hahaha.
Why do muscles produce much less power than they can? For safety reasons and in order to keep a reserve for emergencies. Evolutionarily was advantageous to have a certain reserve of strength and power. Spending this provision imposes a dangerous strain on many other systems of the body so on a regular basis is not profitable. BUT when the need arises, these reserves are able to save the life of the individual. Therefore, they are profitable. You probably all heard the typical stories about women lifting machine to get the child from under the wheels and other examples of "hysterical strength." This is exactly what I'm saying. Perhaps you yourself have demonstrated an amazing performance of muscle contraction after a strong fear, for example. In such situations, a person can jump six-foot fence and did not notice. Conclusion? Muscle potential allows for much more than we normally available. Can I get out of this potential and take advantage of? Yes. You can. To do this, create a corresponding need to activate it!
Activation by a maximum of
Our muscles like a girl out on a date - can be much more than a show. And while everyone wants to get more from them in but few who succeed. Hahaha.
Why do muscles produce much less power than they can? For safety reasons and in order to keep a reserve for emergencies. Evolutionarily was advantageous to have a certain reserve of strength and power. Spending this provision imposes a dangerous strain on many other systems of the body so on a regular basis is not profitable. BUT when the need arises, these reserves are able to save the life of the individual. Therefore, they are profitable. You probably all heard the typical stories about women lifting machine to get the child from under the wheels and other examples of "hysterical strength." This is exactly what I'm saying. Perhaps you yourself have demonstrated an amazing performance of muscle contraction after a strong fear, for example. In such situations, a person can jump six-foot fence and did not notice. Conclusion? Muscle potential allows for much more than we normally available. Can I get out of this potential and take advantage of? Yes. You can. To do this, create a corresponding need to activate it!
What creates this need? Most often strong external stress. This concept is very variably and diverse. If we talk about strength training, then it is primarily the strong FORCE stress! If STRONG FORCE PRIOR TO STRESS LAX, the muscles activate more than the usual! This is the essence of the tricks, about which I want to tell you today. The bottom line is that muscle strength and performance depend on their contractile history. If the muscle was forced to overcome a heavy load to moderate work, then it will show a higher potential during this work.
Why does it work?
There are many mechanisms that explain such an increase potency. I There are two main (although this is only the tip of the iceberg):
Who invented it? Perhaps we can say about Yuri Verkhoshansky (the same people who came up with plyometrics, if that). This outstanding sports physiologist at the time resulted in the following analogy: do 3 heavy repetition easy to approach, you are making your nervous system to think that the lift full jar of water, while the lift is only ½ ...
How this is done in practice?
Take for example the bench press. Ideally we would need in a power rack in order to safely realize we needed activation.
So, let's say you usually presses 100 kg at 6 five times. More reps with that weight you can not do under normal circumstances. Now try to fix it ... For this we take a much heavier weight that you can squeeze out 2-3 times. Let it be 120 kg, for example.
Our task is to remove the heavy weight at the hold for 10 seconds in the middle of the amplitude (static load). The most convenient way - to put restrictive rails in the rack above the breast (the height of about 10 cm) and put them on the bar. Making high-quality workout in several approaches and then climb up under the heavy weight. Post by severing restrictive rails and hold for 10 seconds.
Unusually large load (stress) so there is an intense activation of motor units and the sensitivity of muscle myosin heads. Set to light jiggle the rod up and down (micro presses). After 10 seconds, lower the bar for rest stops and about 2 minutes
After that, put your normal (light) weight with which we do 6 reps. Most likely you will make from 7 to 9 reps at the expense of muscle activation. Experts say about 25-50% activation. In my opinion it depends on the number of reps per set and the number of fast-twitch muscle fibers in the muscle:
I must say that you can relax and you can not relax. These are different techniques. However, after a rest you show more because you've spent in the phase of activation energy (while holding heavy weight). The peculiarity of our physiology is that the memory of heavy load (fright of your muscles) lasts longer than fatigue. Your task - to restore energy and willingness to use the muscles to work hard before she "would go." Energy recovery time is different and depends on your fitness and genetics. Those 2 minutes that I recommended - a rough guide! In practice, it must be chosen by experimentation. Take a look at the chart:
The graph shows that fatigue occurs in parallel with the activation. But if fatigue is too strong, it will limit your opportunities because of a lack of energy. Therefore, the best "windows" for easy load time is immediately after activation, and after a couple of minutes of rest when fatigue decreased. In the first case, your achievements will be less than in the second with respect to the usual numbers (of number of repetitions). However, at least in terms of the load.
FOR WHO THIS WELL WORK?
Research in this regard is not very much. Most of the experts believe that this activation works best for stronger and faster than the hardy people. The reason - the fast-twitch muscle fibers (BMW) who carry out the work in a given workout.
Thus, the more you are able to strength training, the greater the benefit will get from such activation.
What about other sports? The method used is very active in many sports. But best of all it works where you need maximum one-time reduction. For example the high jump. The method is much worse in those kinds of works where the cyclic loads require a series of speed reductions - for example running or cycling track.
SPEED
Generally it is very slippery topic because most sports physiologists sure that the maximum muscle power conflicts with maximum speed! Because to demonstrate maximum strength you need to reduce the velocity of the projectile (which is why lifters zhimut, pull and squat slowly). On the other hand, there are kinds of power, which need not only strength, but also the speed (explosion). Example - weightlifting.
In general, if you decide to practice this method of activation of the muscles for strength gains, you need to be prepared for loss of speed. As well as from any other conventional schemes in lifting and bodybuilding. Do not want to become slow? Then you need after a hard work force to perform approaches the speed (this will teach muscles to work diverse).
But there is good news for those who speed trains (fighters, sprinters, etc.). Muscle activation allows us to develop and speed in those situations when you put such a goal. What you need is just a heavy duty base exercises before high-speed traffic. For example before throwing the rate of shell you can do 2-3 repetition bench press. This activates the power potential of your muscles. After that throws will go easier than usual.
To sum up: that train, then get to the exit. Muscle activation can be used for the development of maximum force (volumes) and the maximum speed. That is why all serious sprinters use activation options with heavy squats.
And what would happen if all swap? If you do speed work first, and then activation (heavy power). Most likely it will significantly reduce your possible maximum in the power operation. Will activate the contrary because you load the muscles lighter load (you'll have to do it for the sake of speed). Thus, the transition to the hard work your muscles will think that they are dealing with ½ cup of water and not the whole. This will reduce their power potential.
Another modification
Activation options there are many. The meaning is always the same - more severe stress to more moderate. I'll tell you about a "fashionable" option.
Let's say you go do your work approach 25-50% more reps than usual. How can this be implemented? One way is to perform one repetition maximum weight with the sub to the working approach.
This is not about holding the weight as in the traditional version, but the full singles TIMES. After its implementation will need to relax a little more - 3-5 minutes. Then put on the post usual operating weight and make the approach. Most often, if you normally do 10 reps, you can count on an additional 3-5. If you do 6-Th, we can expect another 1-2 reps.
CONCLUSION
Ways to use these "cheats" the muscles in order to activate them, there are many. If you carefully read the article, you can yourself and come up with something like that. The bottom line is simple: first, a very heavy load is short, and after the holiday fair - the usual.
Not all of this technique is equally well. It depends largely on the length and number of BMW in the muscle. However, the effect observed in any person. The only difference is the size of this effect. Try!
Why does it work?
There are many mechanisms that explain such an increase potency. I There are two main (although this is only the tip of the iceberg):
- Involvement of more motor units (group + neuron fibers)
- Increased sensitivity of myosin heads to calcium
Who invented it? Perhaps we can say about Yuri Verkhoshansky (the same people who came up with plyometrics, if that). This outstanding sports physiologist at the time resulted in the following analogy: do 3 heavy repetition easy to approach, you are making your nervous system to think that the lift full jar of water, while the lift is only ½ ...
How this is done in practice?
Take for example the bench press. Ideally we would need in a power rack in order to safely realize we needed activation.
So, let's say you usually presses 100 kg at 6 five times. More reps with that weight you can not do under normal circumstances. Now try to fix it ... For this we take a much heavier weight that you can squeeze out 2-3 times. Let it be 120 kg, for example.
Our task is to remove the heavy weight at the hold for 10 seconds in the middle of the amplitude (static load). The most convenient way - to put restrictive rails in the rack above the breast (the height of about 10 cm) and put them on the bar. Making high-quality workout in several approaches and then climb up under the heavy weight. Post by severing restrictive rails and hold for 10 seconds.
Unusually large load (stress) so there is an intense activation of motor units and the sensitivity of muscle myosin heads. Set to light jiggle the rod up and down (micro presses). After 10 seconds, lower the bar for rest stops and about 2 minutes
After that, put your normal (light) weight with which we do 6 reps. Most likely you will make from 7 to 9 reps at the expense of muscle activation. Experts say about 25-50% activation. In my opinion it depends on the number of reps per set and the number of fast-twitch muscle fibers in the muscle:
- The more repetitions, the greater the percentage of activation. For example, if you shook 6 times, you can shake 7-8 reps, and if reaped 10 times you can shake 13-15.
- The more fast-twitch muscle fibers, the greater the percentage of activation because we work in the ways of power supply which are peculiar to BMW, not the IIM.
I must say that you can relax and you can not relax. These are different techniques. However, after a rest you show more because you've spent in the phase of activation energy (while holding heavy weight). The peculiarity of our physiology is that the memory of heavy load (fright of your muscles) lasts longer than fatigue. Your task - to restore energy and willingness to use the muscles to work hard before she "would go." Energy recovery time is different and depends on your fitness and genetics. Those 2 minutes that I recommended - a rough guide! In practice, it must be chosen by experimentation. Take a look at the chart:
The graph shows that fatigue occurs in parallel with the activation. But if fatigue is too strong, it will limit your opportunities because of a lack of energy. Therefore, the best "windows" for easy load time is immediately after activation, and after a couple of minutes of rest when fatigue decreased. In the first case, your achievements will be less than in the second with respect to the usual numbers (of number of repetitions). However, at least in terms of the load.
FOR WHO THIS WELL WORK?
Research in this regard is not very much. Most of the experts believe that this activation works best for stronger and faster than the hardy people. The reason - the fast-twitch muscle fibers (BMW) who carry out the work in a given workout.
Thus, the more you are able to strength training, the greater the benefit will get from such activation.
What about other sports? The method used is very active in many sports. But best of all it works where you need maximum one-time reduction. For example the high jump. The method is much worse in those kinds of works where the cyclic loads require a series of speed reductions - for example running or cycling track.
SPEED
Generally it is very slippery topic because most sports physiologists sure that the maximum muscle power conflicts with maximum speed! Because to demonstrate maximum strength you need to reduce the velocity of the projectile (which is why lifters zhimut, pull and squat slowly). On the other hand, there are kinds of power, which need not only strength, but also the speed (explosion). Example - weightlifting.
In general, if you decide to practice this method of activation of the muscles for strength gains, you need to be prepared for loss of speed. As well as from any other conventional schemes in lifting and bodybuilding. Do not want to become slow? Then you need after a hard work force to perform approaches the speed (this will teach muscles to work diverse).
But there is good news for those who speed trains (fighters, sprinters, etc.). Muscle activation allows us to develop and speed in those situations when you put such a goal. What you need is just a heavy duty base exercises before high-speed traffic. For example before throwing the rate of shell you can do 2-3 repetition bench press. This activates the power potential of your muscles. After that throws will go easier than usual.
To sum up: that train, then get to the exit. Muscle activation can be used for the development of maximum force (volumes) and the maximum speed. That is why all serious sprinters use activation options with heavy squats.
And what would happen if all swap? If you do speed work first, and then activation (heavy power). Most likely it will significantly reduce your possible maximum in the power operation. Will activate the contrary because you load the muscles lighter load (you'll have to do it for the sake of speed). Thus, the transition to the hard work your muscles will think that they are dealing with ½ cup of water and not the whole. This will reduce their power potential.
Another modification
Activation options there are many. The meaning is always the same - more severe stress to more moderate. I'll tell you about a "fashionable" option.
Let's say you go do your work approach 25-50% more reps than usual. How can this be implemented? One way is to perform one repetition maximum weight with the sub to the working approach.
This is not about holding the weight as in the traditional version, but the full singles TIMES. After its implementation will need to relax a little more - 3-5 minutes. Then put on the post usual operating weight and make the approach. Most often, if you normally do 10 reps, you can count on an additional 3-5. If you do 6-Th, we can expect another 1-2 reps.
CONCLUSION
Ways to use these "cheats" the muscles in order to activate them, there are many. If you carefully read the article, you can yourself and come up with something like that. The bottom line is simple: first, a very heavy load is short, and after the holiday fair - the usual.
Not all of this technique is equally well. It depends largely on the length and number of BMW in the muscle. However, the effect observed in any person. The only difference is the size of this effect. Try!
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