December 06, 2013 another subject of the day is about training. The Hybrid muscle workout by Douglas Schweitzer: Periodically changing your routine causesmuscle confusion, Thus preventing stagnation in gains of size, strength and endurance. For decades, the guiding tenet of weight training has been heavy weights with few reps (3-6) for pure strength , lighter weights with higher reps (15+) for endurance, and if muscle hypertrophy (size) is your goal, somewhere in between those two, or around 8-12 reps. But what happens if you lift lighter weights hundreds or perhaps thousands of times at a clip? The results are nothing short of amazing. Size doesnt matter: Muscle size can be broken down into two basic types ( neither of which necessarily correlates with strength).Myofibril hypertrophy , which occurs mainly in powerlifters, focus mainly on an increase in pure strength, with any size gains incidental to strength. This type of muscle fiber is denser than those gained under sarcoplasmic hypertrophy .Sarcoplasmic hypertrophy-Which occurs mainly in bodybuilders-focuses on size ( increase in muscle volume) with muscle strength secondary to gains in size. Since with sarcoplasmic hypertrophy there is an increase in volume of non-contractile muscle fibers, increases in pure strength are not realized. Type isnt hype: Muscles are made up of fibers and are categorized as either slow twitch or fast twitch.Slow twitch ( type 1) are more efficient at using oxygen and are commonly found in muscles that are used aerobically as when running long distances. Fast twitch (type 2) are more efficient at generating short bursts of energy and are commonly found in sprinters, jumpers and even bodybuilders where explosive movements of short duration are needed. in other words, fast twitch fibers allow one to generate a relatively high amount of force for a short duration ( anaerobic), while slow twitch fibers allow extended (aerobic) sessions. While the distribution of skeletal muscle fiber type is dictated largely by ones genetics, it can be altered over time through training.
Posted on: Wed, 04 Dec 2013 21:10:35 +0000
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