bitterplacebo
Well-known member
that's terribly sexy
While the boss is away............Thread
- Thread starter xjsynx
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that's terribly sexy
xjsynx
Member
Introduction to the first principle
The key to stimulating maximum muscle growth is to not only recruit,
but also to fatigue the high-threshold motor units (HTMU). HTMU are also known as
type II motor units, fast motor units and glycolitic muscle fibers. There are several
different terminologies to describe the different types of motor units/muscle fibers, so
weeding through the literature can get confusing. Without going into the depths of
theoretical physiology, It is important to have a better understanding of what exactly
motor units are and how they are recruited. When we understand how to stimulate these
fibers we will be better equipped to design optimal growth training protocols.
The motor unit
The motor unit (MU) is the basic functional unit of the muscle. MU are composed of a set
of alpha motor nerves and all the muscle fibers it innervates. All fibers within the same
motor unit are of the same sub-type (we will see them more in depth later on). The motor
nerve originates at the spinal cord and runs through the muscle where it is “responsible”
for the activation of a certain number of muscle fibers. The larger a MU is (composed of
more muscle fibers) the more force it can produce. When the nervous system sends an
activation signal towards the motor unit, all the fibers innervated by the motor nerve will
be recruited maximally; this is the all-or-none principle: basically all the muscle fibers
innervated by a same motor nerve will be activated once the signal is sent.
Invalid Link Removed Invalid Link Removed
The nature of a MU depends on the type of muscle fibers it is composed of. The original
classification system divided muscle fibers into two broad types: Type I (slow) and Type
The motor unit
II (fast). However that classification system has changed due to the discovery of several
subtypes of muscle fibers. We have three types of “pure” muscle fibers: I (slow
oxidative), IIA (fast oxidative and glycolitic) and IIB (fast glycolitic). There are also
several subtypes of these pure fibers as shown with more precision in the following table:
Invalid Link Removed
The table presents the muscle fibers in order of force production capacity with the pure I
fibers being the least and the pure IIB being the most forceful. Fibers I and IC are part of
low-threshold MU, fibers IIC and IIAC are intermediate threshold MU, and fibers IIA,
IIAB and IIB are part of high-threshold MU.
Force generation
Your nervous system is responsible for modulating the amount of force produced by your
muscles. It does so via:
The coordination factor: To be efficient at producing force in a movement, your nervous
system must be good at coordinating the action of the various motor units within a target
muscle. It must also coordinate the action of all the muscles involved in the movement.
For that reason, the greatest strength gains from weight training exercises are seen in the
movement patterns being trained, with some carryover to other related movements.
Maximum force for maximum stimulation
To recruit the greatest amount of motor units possible, you must generate as much force
as possible at any given moment of a set. Some people will be quick to mention that since
force production is the key to motor unit recruitment, that we should always lift maximal
weights (in the 90-100% range). This is not the case and it shows a lack of understanding
of the definition of force. In biomechanics (and physics) force is defined at:
can be accomplished either by increasing the acceleration with a certain load, or by using
more weight. Maximum recruitment is generated when the intended force production is
its greatest. For that reason, we should try to reach maximum acceleration with any given
weight and any given fatigue level. Obviously when the weight used is very heavy, or
when we are tired at the end of a set, the actual movement of the bar to be lifted will be
slow. However the actual intent to accelerate as much as possible has the same training
effect on the nervous system (including MU recruitment, high firing rate, and rapid rate
of force development) as if the bar was actually moving fast.
This is what led to the compensatory acceleration technique (CAT). CAT means that you
compensate for a non-maximal weight by accelerating it as much as you can; a nonmaximal
weight lifted without the intent to create as much acceleration as possible will
not lead to the recruitment of the high threshold motor units until you reach a level of
fatigue that requires your nervous system to finally tap into these strong fibers. So if you
were using a moderate load, lifted without CAT you would only have the last 2-3 reps of
a set that would actually recruit the HTMUs. And according to Dr. Vladimir Zatsiorsky, a
motor unit that is not fatigued is not being trained. As a result, if you are not able to
thoroughly fatigue those HTMUs with the last 2-3 reps of a set (if muscle failure occurs
due to an accumulation of metabolites for example) that set was wasted, at least when it
pertains to stimulating maximal muscle growth.
The fact that you can eventually tap into your HTMU pool as fatigue sets in has led to the
saying, “those last few reps are the key” (the most effective for growth). While with
regular bodybuilding training this is probably true, using CAT will make each single
repetition effective at recruiting the HTMUs. So the HTMUs will get stimulated with 8-
12 reps per set, instead of only 2-3. As a result, they are more likely to fatigue, and
stimulate to growth.
Key points
The key to stimulating maximum muscle growth is to not only recruit,
but also to fatigue the high-threshold motor units (HTMU). HTMU are also known as
type II motor units, fast motor units and glycolitic muscle fibers. There are several
different terminologies to describe the different types of motor units/muscle fibers, so
weeding through the literature can get confusing. Without going into the depths of
theoretical physiology, It is important to have a better understanding of what exactly
motor units are and how they are recruited. When we understand how to stimulate these
fibers we will be better equipped to design optimal growth training protocols.
The motor unit
The motor unit (MU) is the basic functional unit of the muscle. MU are composed of a set
of alpha motor nerves and all the muscle fibers it innervates. All fibers within the same
motor unit are of the same sub-type (we will see them more in depth later on). The motor
nerve originates at the spinal cord and runs through the muscle where it is “responsible”
for the activation of a certain number of muscle fibers. The larger a MU is (composed of
more muscle fibers) the more force it can produce. When the nervous system sends an
activation signal towards the motor unit, all the fibers innervated by the motor nerve will
be recruited maximally; this is the all-or-none principle: basically all the muscle fibers
innervated by a same motor nerve will be activated once the signal is sent.
Invalid Link Removed Invalid Link Removed
The nature of a MU depends on the type of muscle fibers it is composed of. The original
classification system divided muscle fibers into two broad types: Type I (slow) and Type
The motor unit
II (fast). However that classification system has changed due to the discovery of several
subtypes of muscle fibers. We have three types of “pure” muscle fibers: I (slow
oxidative), IIA (fast oxidative and glycolitic) and IIB (fast glycolitic). There are also
several subtypes of these pure fibers as shown with more precision in the following table:
Invalid Link Removed
The table presents the muscle fibers in order of force production capacity with the pure I
fibers being the least and the pure IIB being the most forceful. Fibers I and IC are part of
low-threshold MU, fibers IIC and IIAC are intermediate threshold MU, and fibers IIA,
IIAB and IIB are part of high-threshold MU.
Force generation
Your nervous system is responsible for modulating the amount of force produced by your
muscles. It does so via:
1. The number of motor units recruited: The more motor units are brought into play,
the more force you can generate. More force = more motor units (this is a key principle).
Under most circumstances, muscle recruitment follows the size principle: the smaller
motor units (low threshold) as the demand for force production increases intermediate
MU will come into play and if the demand for force production is extremely high, the
larger (high-threshold) MU will be recruited. So it should be clear that to recruit the high threshold
motor units, the demand for force production must be very high and to
accomplish this it is primordial for each repetition, you make a concentrated maximal
voluntary effort.
2. The firing rate of the recruited motor units: We just saw that the nervous system
can increase force production by recruiting more motor units. Force production can also
be modified by varying the rate at which muscle fibers are fired. The more frequently a
fiber twitches the more force it can generate. When a muscle fiber twitches at around 50-
60 impulses per second, it reaches a titanic contraction which can be up to 10-15 times
more forceful than an low firing frequency.
3. The rate of force development: When a desired movement requires force to be
developed at a very rapid rate, the nervous system can adjust its mode of recruitment by
having the motor-units fire at a very high rate. Training that utilize explosive or ballistic
concentric actions (or having the intent to accelerate as much as possible) can increase
the capacity of the nervous system to utilize muscle fibers at a very high firing rate.
the more force you can generate. More force = more motor units (this is a key principle).
Under most circumstances, muscle recruitment follows the size principle: the smaller
motor units (low threshold) as the demand for force production increases intermediate
MU will come into play and if the demand for force production is extremely high, the
larger (high-threshold) MU will be recruited. So it should be clear that to recruit the high threshold
motor units, the demand for force production must be very high and to
accomplish this it is primordial for each repetition, you make a concentrated maximal
voluntary effort.
2. The firing rate of the recruited motor units: We just saw that the nervous system
can increase force production by recruiting more motor units. Force production can also
be modified by varying the rate at which muscle fibers are fired. The more frequently a
fiber twitches the more force it can generate. When a muscle fiber twitches at around 50-
60 impulses per second, it reaches a titanic contraction which can be up to 10-15 times
more forceful than an low firing frequency.
3. The rate of force development: When a desired movement requires force to be
developed at a very rapid rate, the nervous system can adjust its mode of recruitment by
having the motor-units fire at a very high rate. Training that utilize explosive or ballistic
concentric actions (or having the intent to accelerate as much as possible) can increase
the capacity of the nervous system to utilize muscle fibers at a very high firing rate.
The coordination factor: To be efficient at producing force in a movement, your nervous
system must be good at coordinating the action of the various motor units within a target
muscle. It must also coordinate the action of all the muscles involved in the movement.
For that reason, the greatest strength gains from weight training exercises are seen in the
movement patterns being trained, with some carryover to other related movements.
Maximum force for maximum stimulation
To recruit the greatest amount of motor units possible, you must generate as much force
as possible at any given moment of a set. Some people will be quick to mention that since
force production is the key to motor unit recruitment, that we should always lift maximal
weights (in the 90-100% range). This is not the case and it shows a lack of understanding
of the definition of force. In biomechanics (and physics) force is defined at:
“F = ma”
Force (F) equals mass (m) times acceleration (a). So an increase in the generation of forcecan be accomplished either by increasing the acceleration with a certain load, or by using
more weight. Maximum recruitment is generated when the intended force production is
its greatest. For that reason, we should try to reach maximum acceleration with any given
weight and any given fatigue level. Obviously when the weight used is very heavy, or
when we are tired at the end of a set, the actual movement of the bar to be lifted will be
slow. However the actual intent to accelerate as much as possible has the same training
effect on the nervous system (including MU recruitment, high firing rate, and rapid rate
of force development) as if the bar was actually moving fast.
This is what led to the compensatory acceleration technique (CAT). CAT means that you
compensate for a non-maximal weight by accelerating it as much as you can; a nonmaximal
weight lifted without the intent to create as much acceleration as possible will
not lead to the recruitment of the high threshold motor units until you reach a level of
fatigue that requires your nervous system to finally tap into these strong fibers. So if you
were using a moderate load, lifted without CAT you would only have the last 2-3 reps of
a set that would actually recruit the HTMUs. And according to Dr. Vladimir Zatsiorsky, a
motor unit that is not fatigued is not being trained. As a result, if you are not able to
thoroughly fatigue those HTMUs with the last 2-3 reps of a set (if muscle failure occurs
due to an accumulation of metabolites for example) that set was wasted, at least when it
pertains to stimulating maximal muscle growth.
The fact that you can eventually tap into your HTMU pool as fatigue sets in has led to the
saying, “those last few reps are the key” (the most effective for growth). While with
regular bodybuilding training this is probably true, using CAT will make each single
repetition effective at recruiting the HTMUs. So the HTMUs will get stimulated with 8-
12 reps per set, instead of only 2-3. As a result, they are more likely to fatigue, and
stimulate to growth.
Key points
1. High-threshold motor units have the greatest growth potential.
2. HTMUs are brought into play when the demand for force production is high.
3. HTMUs can also be brought into play when the fatigue in the intermediate threshold
fibers leads to an insufficient force production. Then the HTMUs must be recruited.
4. You can “compensate” for the lack of fatigue in the first reps of a set by always trying
to create as much acceleration as possible on each rep of every set.
5. The intent to (trying to) accelerate is responsible for the recruitment of the HTMUs.
Even if the bar doesn’t move rapidly, if you are really trying to push it as hard as you
can, it will have the same effect as actually lifting with great speed.
6. The key is to reach maximum acceleration at a given weight and fatigue level.
2. HTMUs are brought into play when the demand for force production is high.
3. HTMUs can also be brought into play when the fatigue in the intermediate threshold
fibers leads to an insufficient force production. Then the HTMUs must be recruited.
4. You can “compensate” for the lack of fatigue in the first reps of a set by always trying
to create as much acceleration as possible on each rep of every set.
5. The intent to (trying to) accelerate is responsible for the recruitment of the HTMUs.
Even if the bar doesn’t move rapidly, if you are really trying to push it as hard as you
can, it will have the same effect as actually lifting with great speed.
6. The key is to reach maximum acceleration at a given weight and fatigue level.
xjsynx
Member
xjsynx
Member
I just don't understand what Oakland has to do with it, since Sir-Mix-A-Lot is from Seattle????
xjsynx
Member
I guess he is trying to say she is ghetto???
thewilman
Well-known member
Where'd you come from??? Sup EasyE?
You're one of the "sidelers"...from now on keep some virtual tic tacs in your pocket so I can hear you!
thewilman
Well-known member
BTW, hope you feel better. You still on SDng? I get this odd feeling in my nasal passages on DHEA. Maybe that's it.
bitterplacebo
Well-known member
I was going to say good morning half hour ago, but I was feeling the first caffeine I've had in months and needed to ride it into some fasted cardio!
bitterplacebo
Well-known member
thewilman
Well-known member
Is that real? Freakin' Brits!
thewilman
Well-known member
Nice...I had back and calf today. I did 20 mins on the stairmaster after...man that thing is brutal.
You go totally fasted or do you take whey or bcaa before?
EasyEJL
Never enough
interesting, it could be. its been around 2 weeks on it now.
Dr Packenwood
Well-known member
No, self employed, and the **** is hitting the fan monday morning. Looks like I did make it into work for a bit today (sabado) but tomorrow (domingo) I'm taking my girl to a movie and sleeping in except not in that order.
Anyone here like horchata? I love the home made ****, but only a couple mexican restaurants around here serve it. The China*Mart kind out of a can isn't bad but the cinnamon settles out of the emulsion so I have to guzzle it.
Dr Packenwood
Well-known member
Just the part "LA face with Oakland booty". She doesn't have a huge ass at all. Athletic and round and tight from all the years of dance. She's big into belly dancing too. Shes one of those smaller hyper girls. She ran track, played tennis etc in highschool, then she went into the Army and loved basic training. She wishes she could go back just for the basic part of it to get back into top shape since she's been out of the gym for 1.5 years. You know, to lose the 8 lbs she complains about.
bitterplacebo
Well-known member
No bcaa or whey before or during
I'll take creatine/taurine/carnitine/choline/sometimes niacin/(and now I have some various "fat loss" supplements to choose from to get me kickstarted) right when I wake up and then proceed with some moderate paced cardio for at least 20 minutes
Then afterwards I'll have some BCAA and prepare breakfast
I'm hoping this plan should help lean me out some over the next few months. The diet will start at ~2700 calories and I think I'll try the 33/33/33 macronutrient partition. I'll also try to explore the power of berries as a carb source.
Sound plan?
bitterplacebo
Well-known member
I am mesmerized by female belly dancing.
So why doesn't she get back into the gym if she's discontent about being sedentary?
bitterplacebo
Well-known member
the person a couple apartments down loves to crank dat michael jackson
EasyEJL
Never enough
what is choline good for? I bought some, but for the life of me can't remember why, and keep forgetting to go hunt for info
I tried berries as carb source post workout and one thing to remember is dont feel like you need to slurp the last bit out of the cup as that is where all the goddamn seeds are and then they'll get caught in your teeth and be a pain
bitterplacebo
Well-known member
bitterplacebo
Well-known member
I had some choline because it has a role in fat metabolism and so it's been suggested to help fat loss, which is my primary goal right now.
I don't think I'll buy any more after I finish what I have, though, because there's been implications of negative side effects regarding mood in individuals who are sensitive.
bitterplacebo
Well-known member
bitterplacebo
Well-known member
I want some "chicken and tuna taste better" pills
thewilman
Well-known member
I think so. If you are doing HIIT you may want some Whey/BCAA before, but that sounds very sound. I read somewhere that the fat burning benegits of cardio last about an hours after, so you may want to wait a while before you eat.
I was using 40/40/20, but I want to try iso for a while. I do better with less carbs. Berries are great for you, but it may be tough to get 40 or 50g of Carbs PWO. 1 cup of blueberries = 20g of C. Not bad.
thewilman
Well-known member
BAM!
EasyEJL
Never enough
any opinions on this as a joint formula?
Amount Per Serving:
BioCell Collagen II 1000mg
-Hydrolyzed Collagen Type II 600mg
-Chrondroitin Sulfate 200mg
-Hyaluronic Acid 100mg
MSM (methyl sulfonyl methane) 1000mg
Calcium Ascorbate 500mg 50%
Bromelain 250mg
CMO (chelated fatty acid carbons) 200mg
Magnesium (citrate) 50mg 12.5%
Zinc 10mg 66%
Amount Per Serving:
BioCell Collagen II 1000mg
-Hydrolyzed Collagen Type II 600mg
-Chrondroitin Sulfate 200mg
-Hyaluronic Acid 100mg
MSM (methyl sulfonyl methane) 1000mg
Calcium Ascorbate 500mg 50%
Bromelain 250mg
CMO (chelated fatty acid carbons) 200mg
Magnesium (citrate) 50mg 12.5%
Zinc 10mg 66%
EasyEJL
Never enough
My bad
Looks expensive
good guess. its xyience xymotion. but on ebay they go at auction pretty cheap on and off. I got one bottle of a months worth at $2.50 + 7 shipping. so now i'm going to continue to hound ebay for that. i've heard that the Hyaluronic Acid is the bomb for joint issues, but i'm not sure at what dosage
bitterplacebo
Well-known member
I'll have to look for frozen berries next time I shop. I might just go again tomorrow because I realized I didn't buy nearly enough fresh berries to last me a week.
I did get 3 small containers of dried berries that are 1/3 cup = 33g carbs, but I didn't look closely at the ingredients. They are all sugared up and the receipt is somewhere in the dumpster already, so I guess I'll reserve those for post workout until they're finished.
bitterplacebo
Well-known member
Invalid Link Removed
thewilman
Well-known member
probably sugar and sulfite...PWO may be a good idea
thewilman
Well-known member
I'm not sure what to say about that one.
bitterplacebo
Well-known member
Get Big Guns Fast with Navy SEAL Push Up Workout.
Dr Packenwood
Well-known member
She got divorced about the same time I did, then ended up needing to work 2 jobs. About the time I met her she was tired of working 16 hour days to make ends meet and got a better job...she thought. Quit 2 jobs got 1 job, then they started not living up to promises. Shes now in the process of getting her loan officers certification so she can once again hit the gym.
I guess she used to be like me, 4-5 days in, 1-1.5 hours a night. She loves to work out.
Dr Packenwood
Well-known member
My girl said when she was in the Army, during basic they did running, calisthenics, pushups and sit ups. She is petite but weighed 145 when she got out of basic.
She's had me try the narrow pushups where you put your hands next to each other and your thumb and fore fingers make a diamond and you have to put your nose in it each rep. Builds your shoulders like a MF'er. I can't do many of those, but I can grind out 50 reps of normal pushem ups.
But I'm sure if I had a humongous black drill sergeant spitting while he was screaming at the top of his lungs at me I'm sure I could put forth a little more effort on the narrow stance push ups.
John Smeton
Legend
Warning Do not do one arm shoulder raises you can use 30 % more weight , and itll mess up your cuffs. My shoulders are aching actually its my cuffss
John Smeton
Legend
what ever happened to the boss is away original contest?
John Smeton
Legend
It is a Job getting in 3700 calories. It means doing ti no matter what! no ifs ands or butts
John Smeton
Legend
I love each and every one of you=)
John Smeton
Legend
Im reading "Feel the fear and do it anyways" by Susan Jeffers I highly recommend for anyone that think's theyll benegit from it=)
EasyEJL
Never enough
definitely. I can't understand some of the guys who take in 4500. I dont know how i'd do it
bitterplacebo
Well-known member
the thread was locked because someone couldn't control their horny levels
butt, if you mean what happened to the contest, who knows, Lanbane may come in here one day and offer something
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