There are three distinct types of muscle tissue in the human body: cardiac muscle, which is only in the heart; plane muscle, which is found in organs & blood vessels; and of policy skeletal muscle, which is found all over the body and is responsible for movement. All three of these muscle types have distinctly distinct anatomical buildings and function in the body.
We know that muscles get bigger and stronger when put under stress, which is called adaption. Which naturally means that the muscle is preparation itself in case it's put under the same type of stress again. An analogy is calluses on your hand, if you rub your hand on a policy face causing adequate disagreement eventually the skin adapts by construction up calluses, thus protecting it self from time to come happenings. Muscle reacts much the same way, if you train them or put them under adequate stress they will adapt to this stress by growing bigger and stronger. So the next time you train them they will be capable of handling this new level of stress. Now obviously that is a very basic explanation, but hang on to your dumbbells we'll get more in depth!
Power Adapters
Inside a muscle there are groups of motor units separated by membranes. Each motor unit consists of a particular neuron and all of the muscle fibers it stimulates. In muscles such as the hand where fine motor operate is requisite the ratio of nerves to fibers will be much higher than that of a muscle such as the calf. Muscle fiber consists of myofibrils, a myofibril is a small bundle of myofilaments. Myofilaments are mainly comprised of two types of proteins called actin and myosin. The myofilament is the part of the muscle that certainly shortens upon contraction where the actin and myosin filaments slide over each other, which is called the sliding filament theory. Basically by the way of chemical bonds and receptor sites settled on the myofilaments the actin and myosin attract each other thereby causing a contraction. A contraction can be held until fatigue sets in, and the strength of a contraction is considered by the amount of motor units that are recruited. Inevitably, the more force that is requisite for muscle contraction requires an increased amount of motor units to allow the muscle to contract.
Within skeletal muscle there are three types of muscle fibers: Type I, Type Iia and Type Iib. Everyone has their own unique distribution of these fibers, some habitancy are predominately Type I, and some Type Iia, any way the "average person" has an even amount of red and white fiber. Type I muscle fiber often referred to as slow-twitch or red fiber and is highly unyielding to fatigue and has a high oxidative capacity, This muscle fiber is responsible for aerobic exercises and activities, such as running. Type Iia muscle fiber often referred to as fast-twitch or white fiber is an intermediate fiber and they're larger in size and much stronger than Type I fibers. Type Iib muscle fiber, which are also fast twitch & white fiber, are capable of producing more force than Type Iia, but they're low in oxidative capacity, and fatigue very quickly. Fast twitch fibers have thicker nerves that give them an increased contractile impulse, which is measured by the amount of twitches per second, hence the name fast twitch fiber. Slow twitch fibers have smaller nerves, thereby twitch much slower, any way they have a higher amount of mitochondria, which increases their oxidative capacity. Mitochondria are the cells in a muscle that synthesize Atp (Adenosine Triphosphate), often referred to as the cell's "powerhouse".
Okay, so now you have a basic understanding of muscle physiology, let's talk about how we make them grow! The enlargement of a muscle fiber is called hypertrophy. As I mentioned earlier muscle growth or hypertrophy is a follow of adaption to a new stress settled upon the muscle. So, what is the best form of stress? Well, there certainly is no particular best principle that will work for every person. This is where the muscle fiber type distribution that you posses becomes important. If you train using accepted methods based on your personel body type you will finally get faster results. First I would like to define the 7 Laws (adapted from the writings of Fredrick C. Hatfield) that should be adhered to regardless of the type of training system you employ:
Law I - The Principle Of personel Differences
We must identify and accept that we are all distinct based on genetics. We all have distinct body types, often referred to as the somatotypes: ectomorph, mesomorph & endomorph (most habitancy are a combination of all 3 body types). The somatotypes is a very general classification that can help you conclude the best type of training for you, but it's a very basic tool and there is much more involved in one's genetic make-up and musculature. Somatotypes are defined as follows:
- Ectomorph: Thin, light bone structure, difficult to gain mass.
- Mesomorph: Muscular, lean, gains muscle mass relatively easy.
- Endomorph: Heavy, large bone structure, propensity to weight gain.
Law Ii - The Overcompensation Principle
The body overcompensates in defense to the stress settled upon it. A muscle grows bigger and stronger when trained with heavy weights, just as your hand will construct calluses when disagreement is applied. If you do not turn the form of stress the muscles will have no think to supplementary adapt.
Law Iii - The Overload Principle
Relates to Law Ii, in that to gain supplementary size & strength, endurance, etc., you must use training that is greater than what the body would ordinarily encounter. If you train with the same amount of weight and/or repetitions every workout your muscles will not continue to adapt. Thus, you must overload in some way to cause supplementary adaption.
Law Iv - The Said Principle
Specific Adaption to Imposed Demands, basically this law states that in order to meet your training objectives, e.g. growth explosiveness, you must you use definite training methods that will growth explosiveness. Or, if your goal is to growth limit strength, you must train with heavy weights.
Law V - The Use/Disuse Principle
Very naturally put: "use it, or lose it"! If you growth a muscle via weight training you must continue to place the same or more stress upon the muscle or it will inevitably return to it's general size, which is called atrophy.
Law Vi - The Specificity Principle
This law states that you must enlarge from foundational training to definite training to meet your final objective, whether it be a competition or improving your game of golf. An example would be to growth your maximum squat you need to use squats in your training rather than leg presses.
Law Vii - The Gas Principle
General Adaption Syndrome, there are three stages: the alarm stage (intense training), the resistance stage (adaption) and the exhaustion stage (over training). If one is not right in their training regimen they will over train according to this law. To avoid over training you must use periods of high intensity training, followed by periods of low intensity training and/or rest.
So, no matter what formula of training you utilize, the 7 Laws should be adhered to as intimately as possible to facilitate maximum gains and to avoid a state of over training.
The two most coarse questions are how much weight and how many reps? Unfortunately there is no magic number; it will vary from personel to individual. An "ectomorph" who is predominantly red fiber will retort best to higher repetition training, whereas a "mesomorph" who is predominantly white fiber will retort best to lower repetitions and heavier weights. However, no one is any particular somatotype, most of us are a combination of all three, so there is no canned agenda that will yield the best results. For total size gains, the goal of a bodybuilder, using a multitude of rep ranges, poundage's and varying intensity will be most useful as well as staying in your 55-85 percent maximum range. If your max on bench press were 200lbs, using varying weights of 110lbs up to 170lbs would be your "training zone". That does not mean you should never go above or below those poundage's, it just means that the majority of training you do should be within that range. Typically, for hypertrophy to take place your reps should be in the 4-8 range. There is no need to ever use a weight that you cannot perform at least 4 reps with, unless your goal is pure strength. There are a few reasons that I say this, one is that when you train at 90 percent or higher of your maximum weight Type Iib muscle fibers are doing the majority of the work, and this will not do much for hypertrophy. In fact, even power lifters and Olympic lifters do the majority of their training at colse to 85% of their max.
You may be mental that 55-85 percent is quite a contrast in poundage, well it is. This is where periodization comes into play. Periodization is a concept where you use cycles to break up your training. Regardless of your extreme goal you should have a plan, and this plan needs to be broken up into your daily, weekly, and monthly workouts. So, you may have a week of heavy intense training, then a maintenance week of lighter training, the light week allows the muscles to recuperate, yet because they're still being trained atrophy will not occur from disuse. In order to avoid a state of over training, and continue to grow, we need to recover. Remember your muscles do not grow in the gym, they grow when at rest. Many factors contribute to over training, together with inadequate rest, prolonged heavy training, and deficiencies in diet & nutrition. By using periodization to map out your training you will avoid over training and keep your muscles in a state of prolonged adaption.
Principles that can be used when planning your training cycles:
Cycle Training: this is where you break up your training into bulk cycles, strength cycles and cutting cycles; which will help keep your muscles in a responsive state.
Split Training: this is breaking up your training into isolate body parts each work-out which allows for shorter and more intense sessions.
Muscle Confusion: your muscles adapt to stress, and finally you can reach a plateau. By permanently varying the exercises, weights, sets and reps you can ensure prolonged adaption.
Progressive Overload: continue to growth distinct parameters in your training, whether it be more weight, addition sets and reps, etc.
Eclectic Training: using a range of methods in your training, combining numerous techniques such as combination and isolation exercises.
Principles that can aid you in arranging each workout:
Supersets: alternating two opposing muscle groups with limited rest in in the middle of sets.
Giant Sets: performing several exercises for a particular muscle group with limited rest in in the middle of sets.
Muscle Priority: training a weaker body part first in your work out.
Pre-Exhaustion: this is where you perform an isolation exercise preceding a combination exercise, e.g. Leg extensions before squats.
Pyramiding: starting with a lighter weight, gently addition weight and lowering reps, then work backwards, decreasing weight and addition reps.
Stripping: going from a heavy weight, and stripping off weight each set as fatigue sets in.
Principles that can be used with each exercise:
Forced reps: once failure has been reached on a set, your partner assists you in performing supplementary reps that could not be performed alone.
Continuous tension: maintaining slow continuous tension straight through out the rep, which will maximize red muscle fiber recruitment.
Cheating: once failure is reached the weight is swung past your sticking point to faultless the movement. (useful when you do not have a spotter)
Partial reps: as the name implies only part of the full movement is performed, e.g. Only curling a barbell half way up, which can be effective due to the varying points of leverage.
Peak contraction: at the completion of a set retention the weight fully contracted for a few seconds.
Super speed: using a lighter weight, reps are performed explosively yet controlled, called "compensatory acceleration", which can help with white fiber recruitment.
Another very leading component of your training and growth is nutrition. Unfortunately, the scope of this report is not diet and nutrition, but I want to emphasize its importance. Since protein is required for anabolism, it's crucial that your protein intake be adequate. The general rule of thumb for protein requirements is 1 to 1.5 grams of protein per pound of bodyweight. This means that a 200lb bodybuilder should be curious 200-300 grams of protein per day spread over 5-6 meals each day (33 to 50 grams per meal). You should consume protein from a range of sources, together with red meat, chicken, eggs, milk, fish, cheese and whey to name a few. Many times habitancy will say they just cannot gain weight; well the retort is easy "eat more calories". In order to gain weight, together with muscle mass, you must be curious more fat than you're burning, period. So, if you feel that you're doing all things correctly in regards to training, and you're not gaining weight, try addition your fat by 200-300 per day. I am not saying the retort is that simple, although often times it is, I am just development the point that you cannot gain weight without adequate calories. For more detailed data on diet and nutrition please see the section on this site where you will find several articles on the subject.
Training and Hypertrophy - Gain Size!My Links : Top10 Tablet Rack Shelf Equipment Rack Mount Management
ไม่มีความคิดเห็น:
แสดงความคิดเห็น