If you’re reading this journal, chances are you already have a decent understanding of the far-reaching importance of building strength muscle to promote long term health and increased functionality of the human body. Having muscle development (and training for it in the gym) goes beyond the aesthetic appeal. For health-conscious individuals, it’s an important part of being able to do what you want to do for the long haul, and even has by-products like improved efficiency of fat burning.
With all of this said, it’s worth mentioning that we belong to an industry that’s full of blanket cues. Cues that can keep the complete layperson safe and promote a good overall structure, but cues that can actually do more harm than good for a lifter who’s …show more content…
Of course, just as it’s largely variable among people as to just how much of each, it’s also largely variable among individual muscles. Simply put, different people have different muscular composition, and that should go without saying. What’s worth focusing on, however, is the role each of our muscles plays in basic human function. Though research is limited on the topic, it’s safe to assume a generally greater allotment of endurance-geared, slow twitch fibers existing in muscles responsible for standing posture, walking, and other endurance-driven tasks in daily life. When we apply this thinking towards muscles of the back or quads, for example, it makes for a new perspective on the true “boundaries” of hypertrophy …show more content…
In a given movement, a lifter loads his 10-12 rep max, performs 2 reps, and then allows for 10 seconds of complete rest. He then performs 3 reps of the same movement, and rests for 10 more seconds. He then performs 5 reps of the movement, and rests once again for 10 seconds. Finally, he performs 10 reps and then allows for a full length rest. The brief 10 second breaks allow for partial restoration of the ATP, enabling the athlete to lift in that intensity range with whatever is left of his fast twitch fibers (and of course, his slow twitch fibers also). By the end of a set, a lifter will have completed 20 reps with his 12 rep
With all of this said, it’s worth mentioning that we belong to an industry that’s full of blanket cues. Cues that can keep the complete layperson safe and promote a good overall structure, but cues that can actually do more harm than good for a lifter who’s …show more content…
Of course, just as it’s largely variable among people as to just how much of each, it’s also largely variable among individual muscles. Simply put, different people have different muscular composition, and that should go without saying. What’s worth focusing on, however, is the role each of our muscles plays in basic human function. Though research is limited on the topic, it’s safe to assume a generally greater allotment of endurance-geared, slow twitch fibers existing in muscles responsible for standing posture, walking, and other endurance-driven tasks in daily life. When we apply this thinking towards muscles of the back or quads, for example, it makes for a new perspective on the true “boundaries” of hypertrophy …show more content…
In a given movement, a lifter loads his 10-12 rep max, performs 2 reps, and then allows for 10 seconds of complete rest. He then performs 3 reps of the same movement, and rests for 10 more seconds. He then performs 5 reps of the movement, and rests once again for 10 seconds. Finally, he performs 10 reps and then allows for a full length rest. The brief 10 second breaks allow for partial restoration of the ATP, enabling the athlete to lift in that intensity range with whatever is left of his fast twitch fibers (and of course, his slow twitch fibers also). By the end of a set, a lifter will have completed 20 reps with his 12 rep