|
|
Post by John A. Casler on Aug 4, 2007 11:02:41 GMT -8
In his book, Science and Practice of Strength Training, Vladmir Zatsiorsky states that there are essentially three methods to developing strength:
1. Lifting a maximal load (exercising against maximal resistance): the maximal effort method.
2. Lifting a non-maximal load to failure, with the muscles developing the maximum force possible in a fatigued state during the final repetitions: the repeated effort method.
3. Lifting (or throwing) a non-maximal load with the highest attainable speed: the dynamic effort method.
|
|
|
|
Post by John A. Casler on Jan 13, 2008 12:11:44 GMT -8
|
|
|
|
Post by Natural1 on Sept 8, 2008 4:58:36 GMT -8
I agree with the above 100% John, although IMO each would have a different effect on fibre recruitment. I'l offer my thoughts.
1. Lifting a maximal load (exercising against maximal resistance): the maximal effort method.
ALL muscle fibres would recruited RIGHT NOW! And they would be at high firing frequencies (rate coding) out of necessity. I belive that the lower threshold fibres would have enough time to reach full force levels due to the slow actual bar speed even though the movement is attempted fast.
Full recruitment.
Full rate coding.
Full force/tension on all fibres.
2. Lifting a non-maximal load to failure, with the muscles developing the maximum force possible in a fatigued state during the final repetitions: the repeated effort method.
NOT all fibres would be recruited from the first rep in this instance and maximum rate coding would not occur from the start. However as the set progresses some LTMU drop out and and are replaced by HTMU. Toward the end of the set at failure, all fibres that are going to be recruited have been, and force is then maintained by rate coding. However because the HTMU started firing at lower frequencies as they were recruited, they are fatigued and therfore may not reach FULL firing rates as if in a 1 rep max.
HTMU recruitment due to fatigue.
High firing rates when needed (just before failure).
Max available effort.
3. Lifting (or throwing) a non-maximal load with the highest attainable speed: the dynamic effort method.
This one I think we have to be a bit carefull, IF the load used is too light and moved as fast as possible, lower threshold fibres which twitch slower may not have enough time to generate full force and for max tension to be placed upon them (terminal velocity). I belive a load of around 70% would be enough to slow down the actual bar speed to solve this problem, although it wouldn't matter if looking to target 2x fibres specificaly. I also belive this method contributes little to pure strength but improves RFD.
|
|
|
|
Post by John A. Casler on Sept 9, 2008 11:47:54 GMT -8
I agree with the above 100% John, although IMO each would have a different effect on fibre recruitment. I'l offer my thoughts. 1. Lifting a maximal load (exercising against maximal resistance): the maximal effort method.ALL muscle fibres would recruited RIGHT NOW! And they would be at high firing frequencies (rate coding) out of necessity. I belive that the lower threshold fibres would have enough time to reach full force levels due to the slow actual bar speed even though the movement is attempted fast. Full recruitment. Full rate coding. Full force/tension on all fibres. Yep 2. Lifting a non-maximal load to failure, with the muscles developing the maximum force possible in a fatigued state during the final repetitions: the repeated effort method.NOT all fibres would be recruited from the first rep in this instance and maximum rate coding would not occur from the start. However as the set progresses some LTMU drop out and and are replaced by HTMU. Toward the end of the set at failure, all fibres that are going to be recruited have been, and force is then maintained by rate coding. However because the HTMU started firing at lower frequencies as they were recruited, they are fatigued and therfore may not reach FULL firing rates as if in a 1 rep max. HTMU recruitment due to fatigue. High firing rates when needed (just before failure). Max available effort. This is complex and partially true. That is, much depends on how high the load is "UNDER" compensatory accleration. It could actually be a "mixed" recrutiment, which is what ROGUE HIT calls for in the higher rep sets. That is, the initial accleration causes HTMU recrutiment, in a limited ROM. However the remainder of the ROM might produce a lower Firing Rate and be more fatigue producing. So in instances (sets) like these you have a "mixed" recruitment that falls outside of a category. If we are using a typical and Classical HIT set of reps where the initial reps are volitionally of lower effort, then you are 100% correct. Then the "order" of recruitment is dependant on fatigue and eventually calling on the remaining fibers. It is all rather "intuitive" and you sometimes wonder why many don't get it. 3. Lifting (or throwing) a non-maximal load with the highest attainable speed: the dynamic effort method.This one I think we have to be a bit carefull, IF the load used is too light and moved as fast as possible, lower threshold fibres which twitch slower may not have enough time to generate full force and for max tension to be placed upon them (terminal velocity). I belive a load of around 70% would be enough to slow down the actual bar speed to solve this problem, although it wouldn't matter if looking to target 2x fibres specificaly. I also belive this method contributes little to pure strength but improves RFD. Yes this is kind of what I was getting at in my explanation above. However it likely DOES improve strength via the stimulus to muscle strength (adaptive to the high tensions created) and CNS excitation, that will bleed to the less loaded ROMs causing them to activate at a higher level even outside of the inital high load portion. This is why training RFD makes the whole ROM improve eventually. It has a cascading effect. |
|
