To develop your strength and muscle mass, you do not have to push your sets to failure. Many bodybuilding practitioners do not progress anymore because they try to lift too much, until they fail. By forcing you to muscle failure, you’re exhausting your central nervous system (CNS). Your CNS needs more time than your muscles to recover from your training, so there is always a time when your SNC is lagging behind and blocks Paediatric Physio Canberra progress.
Put your ego aside, start with loads that you can move with perfect technique and simply add weight on your bar gradually. Start your program with a weight 10 to 20 percent lower than the weight that leads you to failure and add 2 to 5 pounds at each new session. With progressive overload, while avoiding muscle failure, your progression will continue.
To force the muscle to adapt, it must be provoked beyond its capacity and gradually increase the intensity with each training. Thus, the muscle will be constantly stressed and will have to strengthen based on Paediatric Physio Canberra.
If the training is not intense enough, the muscle will already have the necessary resources to respond to the stress put on it, so it will not try to adapt. It is also important to constantly vary the exercises and forms of work so that the muscles do not become accustomed to a type of training and are always disturbed.
To build muscle tissue strictly speaking, that is to say, to multiply the number of contractile proteins of actin and myosin, it is necessary to take rather heavy loads and to work in resistance.
Heavy-load work can recruit the largest number of muscle fibers, especially those with type 2, which have a high stimulation threshold and have the greatest potential for hypertrophy. It is estimated that for a load less than 70 percent of the maximum, the voltage is too low for the nervous system to recruit the fibers.
This intensity of 70 percent corresponds to the achievement of a maximum of about 12 repetitions. In principle, it is not possible to gain muscle mass if you choose loads that allow you to perform more than 12 repetitions. However, the load must not be too high so that you can repeat the movement several times and perform a resistance job.
It is considered that if you can not repeat the movement more than 3 times (about 90 percent of the maximum), the work will be insufficient to produce lactic acid and the improvement will then focus only on the nervous factors (training like strength).
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