Strength Training (4 Books in 1): Muscle Building + Muscle Relaxation + Vegan Bodybuilding Diet + Vegan Nutrition for Bodybuilding Athletes by Nabors Mary

Author:Nabors, Mary [Nabors, Mary]
Language: eng
Format: epub, azw3
Published: 2020-09-30T16:00:00+00:00

What's the volume?

Amount is the reason we calculate the scale of the strength training system dosage. For this way, it is very close to the duration of stress, which is another quite widely overlooked term. Greater amounts have a higher dosage of exercise and have a more relaxing impact on muscle fibers to grow in size.

Pressure is calculated in a variety of forms by scholars, but none is completely adequate. The most popular strategies are (1) the total number of failure sets, (2) the total number of reps (sets x reps) and (3) the volume load (sets x reps x weight).

Research have only related the amount of sets of failure to react to a dose of muscle production. Measured in this sense, higher volumes (number of loss sets) contribute to further hypertrophy. Measured in one of the other two forms (total number of reps or volume load), there is no connection whatsoever between the intensity and the amount of hypertrophy that happens during exercise.

For starters, when two groups of strength-trained individuals conduct identical training plans use 3 sets of the same 7 muscle failure exercises but either with light loads (25–35RM) or moderate loads (8–12RM), they produce the same amount of hypertrophy, and yet lighter load training requires much more distance (sets x reps) and intensity load (sets x reps x weight) than heavy training.

Likewise, the association between training intensity and hypertrophy always disappears because we do not take a series of failures. This can be seen in German Volume Training experiments, where low and high-intensity exercise systems induce comparable muscle development. That can also be found by contrasting medium to moderate load training programs with the same frequency level, where failure is not achieved, where moderate level strength training contributes to improved muscle development.

Failing to understand that work has only really related changes in this case, a simple calculation of training volume to hypertrophy will quickly lead even well-experienced observers astray.

And then, there is a really valid explanation why that has to be the case.

Biologically, volume is simply only the amount of relaxing reps that are done for a muscle group in each session.

Stimulating rep is one that requires (1) the mobilization of high-threshold motor units (and hence the stimulation of their corresponding muscle fibers) and (2) slowing down of the rhythm.

We need to employ high-threshold engines for two purposes. First, while being very small in size, they currently regulate the overwhelming majority of muscle fibers. Second, very slow twitch muscle fibers, which are regulated by low-threshold motor units, are not very sensitive to exercise stimuli and appear not to develop after practicing .

Recruitment of high-threshold motor units is primarily dictated by the commitment involved in carrying out a operation. When we raise a heavy load, or transfer a light load explosively, or raise a light load to a muscle collapse, we use a large degree of energy, and the deployment of a motor vehicle is strong.

However, the basic recruiting of motor units (and stimulation of the corresponding muscle fibers) is not enough.

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