....By DENIE
Ironco@webtv.net
Successful Bodybuilding and strength training depend on, and are coordinated by a very basic organic
muscle factor potential setup. Skeletal muscles have different fibers or contractile strands within them. So all skeletal muscle fibers are not completely alike or equal in structure or contractile time functions.
Certain skeletal muscle inner fibers vary in color depending on their content of myoglobin (myoglobin stores oxygen until needed by mitochondria or energy
heat product unit in the muscle fiber itself.)
Muscular strength or size building potential and testosterone anabolic level may best be activated and develped when an 8-10 repetition maximum (10 RM or less is used in a set).
This is due to the fact, based on contemporary muscle fiber research, that 8 (6 very minimum) reps as a progressive starting point is a threshold for proper thermo (heating factors) recruitment of all fibers in a muscle fiber system.
'All' meaning both white fiber (fast twitch-anaerobic), and red fiber (slow twitch-aerobic) content discussed further on....Plus, the viability of connective tissues which anchor muscles to the bone structure also are properly warmed.
Technically explained:
Skeletal muscle fibers contract or shorten in length creating a pull with different velocities, depending on their ability to split energy molecules a.k.a. Adenosine Triphosphate (ATP). Which is an advanced metabolic form of sugar.
Another simpler analogy for energy use within a muscle or it's fibers during contraction is...muscle tissue dehydrates itself to produce mechanical movement energy. The rebuilding of strength and energy than becomes a re-hydrating process.
Faster contracting fibers have greater ability to split ATP (create thermal energy).
In addition, skeletal muscle fibers vary with respect to the metabolic processes they use to generate (create) ATP for base energy use.
They also differ in terms of the onset of fatigue or removal of the waste products caused by energy production released during contractile force during heat production.
POWERIZING
Pure intensified power performance however, may be best developed in a 3-5 rep ratio, augmented with a 1-3 rep force field contractile system stimulation using and adding the 'relative poundage resistance' to these reps in sets of performance. BUT... only once the muscle is properly warmed by internal energy production which is induced by repitition and plateaued upwards in efficiency with progressive sets.
BODYBUILDING MUSCLE GROWTH
Muscle fibres are generally classified into three types though additional myofiber types which have various interacting contractile functions exist:
Type I Fibres:
Designated slow twitch or aerobic oxidative fibres, (Red) have a slow contraction or velocity and are very resistant to fatigue because: they split or release energy (ATP), efficiently at slower rates and have a slow or repetitive contraction velocity, Meaning they can work longer.
These myofibers are found in large quantity in the postural muscles such as the neck and balancing skeletal muscles and have an excellent blood energy supply delivery and waste products drainage system..
Type II A Fibres:
Designated fast twitch or fast oxidative fibres have a fast contraction velocity and are resistant to fatigue as well. These fibers are more concentrated in animals, but may serve as back up systems in human muscle contraction depending on the genetic disposition of the
human being.
Type II B Fibres:
Called fast twitch or fast glycolytic anaerobic fibers (White). Type II B fibers fatigue easily and have a fast contraction velocity. These are the bulk fibers which enlarge due to progressive weight training. Such fiber are found in large numbers in the muscles of the arms as one site example.
These white power potential fibers,contain a low content of myoglobin, relatively few mitochondria, relatively few blood capillaries and large amounts glycogen or stored energy geared to generate usable ATP by anaerobic metabolic processes,
Most skeletal muscles of the body are a mixture of all three types of skeletal muscle fibres, but their proportion varies depending on the usual action of the muscle. And the genetic parameters of the human being and their background origins geographically.
Examples:
1. Postural muscles of the neck, back, and leg have a higher proportion of Type I fibres.
2. Muscles of the shoulders and arms are not constantly active but are used intermittently, usually for short periods of time, to produce large amounts of tension such as in lifting and throwing. These muscles have a higher proportion of type I and type II B fibres.
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Various types of sports and or resistance exercises can bring about changes in the fibers of a skeletal muscle.
Endurance type (high repetitive movements) exercises, such as running or swimming, cause a gradual transformation of type II B fibres into type II A fibres.
These transformed potential crossover muscle fibres show a slight increase in diameter, mitochondria, blood capillaries, and strength.
Endurance conditioning exercises result in cardiovascular and respiratory changes can cause all skeletal muscle types to receive better supplies of oxygen and carbohydrates. But do not contribute to muscle mass. Unless they are of a concentrated high
velosity which renders them an advanced resistance
form.
On the other hand, exercises that require great strength for short periods of time, such as weight lifting, produce an increase in the size and strength of type II B fibres. The overall result is that the person develops large muscles.
If the purpose of training is to increase the neuro- muscular (nerve to muscle) component of pure maximum power performance, 95% of the athlete's 1RM at 1 to 3 repetitions should be used in sets.
When training is to increase maximum strength by stimulating muscle hypertrophy (growth), 70-80% of 1RM should be lifted 6 to 8 times or until failure.
This last analysis assumes that the focus or 'growtential' (yep...new Denie created word) of training is hypertrophy (density) for strength, rather than hypertrophy simply for muscle size.
Meaning...if you're a pumper going for strategic enhanced size gains. You should be doing higher reps. At least in the 8-12 range to specifically dialate and open the blood vessel and capillaries.
If the aim of training is to increase muscle size (hypertrophy) with moderate gains in strength, then 6 to 12 properly performed velocity controlled repetitions should be used. Staying focused on the principle: in order to improve muscular strength, and a higher testosterone anabolic saturation fast twitch must receive maximum conraction stimulation and that happens late in a set of 8 reps or a very questionable 6 as a priority..
A good analysizing method to determine the fiber composition of a muscle group is to initially find the 1RM (Rep Maximum).
Then, workload as many repetitions at 80% of 1RM as they can. If fewer than seven repetitions can only be performed, the muscle group than is probably composed of more than 50% FT fibers.
If 12 or more repetitions can be pumped out, then the muscle group has more than 50% ST fibers.
Doing between 7 and 12 repetitions, can indicate the muscle group may have an equal proportion of fibers .
Since weight training for size or athletic capacity requires the general use of interlocking muscles
groups at often together,This fiber establishment system does not work for individual muscles, just muscle groups.
A professionally applied needle biopsy of the individual muscle of interest must be performed for accurate determination the fiber-type composition...unfortunately.
Weight training and Bodybuilding methods have changed very little in the last 50 years. Though the
mechanics and machinery used has evolved extensively in it's applied angles and velocity control thrust resistance systems.
Most of the power mathematical methods still in current use were laid down and promoted in 1950's
early muscle magazines in the main, by Joe Weider.
Weider (dubbed the Trainer Of Champions) who chronicled the methodlogy may be the ultimate promoter of Bodybuilding and resistance training during the 20th Century based on that fact alone.
These methods at times confounded the athletic experts over the years...and in the late forties when they evolved...practically anything to do with weight
training at all, confounded the experts and athletic
coaches...since they almost as a solid body of thought
with sociological mind control ignorant parameters lack of scientific neuromuscular performance research which came later...viewed weight training as ludricrous and competitive athletic suicide.
And the word 'musclebound' was the fashion to debase
trainers who used weight...until these very trainers as
winner in every phase of sport proved that terminology
as obsolete as the ancient minded coaching cadre who used it.
So today...the mid 20th Century pioneering methods of training resistance performance endure. While essentially being misunderstood and practiced improperly or abused, from when they first appeared or were theorized.
The Training Principles
If you´ve been training for a while and stopped getting results from your workout, your neuro-muscular coordinates for
1. pure power
2. strength and size
3. pure pump up size may need an overhaul.
Try a different set of training principles to shock your muscles, your neuro coordinating electromagnetic transmission biochemistry, and hemo pumping delivery systems.
The following methods are for advanced and intermediate trainers each has an appropriate number as to how it is applied.
Forced Reps 1, 2
Forced positive reps are good when you have a training partner who can help you a bit to get a few extra repetitions and smash a contractile sticking point.
Burns 2, 3
Pump some extra reps out at the completion of a set only going half way. This forces a more intense lactic acid flush stimulating anabolic muscle chemistry...a proven fact. And works best when cycled up to about 6-8 weeks into any new training routine to take advantage of and extending peaking performance adaptability at this time.
Rest pause 2, 3
When you use the rest-pause method, you simply rest for a few seconds (2-4) at the end of the movement to get extra reps. You can do this several times during a set before bombout takes place.
Descending Sets 1, 2
Perform your first reps using strict velocity control and a heavy weight. When you can´t push proper contractions anymore, dump that poundage and drop
off 5-10 pounds on dumbbells or 10-20 pounds on
the barbell. Pumpout some more reps immediately.
And repeat the process going down...down...down until the muscle is dead and the resistance your using
is 1g (just empty imposed gravity.
Also known as drop sets.
The Cheating Method 2, 3
Using barbell curls as an example. Add final reps by swinging your body or heaving the weight a bit to get through the heaviest part of the exercise.
Do as many reps as you can with a weight.
When you can´t push yourself to anymore properly
controled reps, lighten the weight (additionally, with help from a training partner if possible) and continue to do more reps until you reach your limit-forced forced repping. ).
This can be done in the last 1-3 reps phase during a set.
The Pyramid Principle 2, 3
Begin sets with a warming light poundage for 12 reps.
Increase the weight (5 lbs on dumbbells or 10-20 lbs on barbells or machines) in the next set and drop the reps to 10 (potentially depending on your rest period of 45 second to 1 mnute and a half).
Increase the weight again in the following set and drop the reps to 8.
Continue to do this until you reach you heaviest weight where you can do about 6 reps or as low as 4 with perhaps a maximum reps single in succeeding sets as you plateau through..
The pyramid principle (in rested drop sets) can also be done the opposite
way, starting on your heaviest weight. Make sure though to do 1-2 warm up set to prevents injuries.
Supersets 3
Supersets are by doing to exercises straight after each other with out any rest between the sets.
Supersets can be done either with two exercises for the same musclegroup or to antagonists for example: biceps/triceps or chest/back - this was the original
idea of a proper superset. Until it was bastardized.
Tri Sets 3
Tri Sets are performed the same way as supersets, except from that you do three exercises in a row instead of two.
Giant Sets 3
Giant sets can be performed the same way as supersets, except that you do more than three exercises in a row instead of two.
Here's a tip for serious 'women trainers and Bodybuilders'. You should cycle your heaviest training toward the epicenter weeks of your pre-menstral bio-periods. Tracking from one day after conclusion to
3 days before the flow zone.
This will allow you to gain and take advantage of your own peaking testosterone levels. As period time approachs with it's fluid transfers build ups and hormonal changeovers...do higher reps, and this will enhance circulation and system draining.
IRONCO WORLD (back)
http://community.webtv.net/Ironco/DENIEIRONCOWORLD
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