Contemporary trends in fitness and other training programs emphasize the body as a whole, and such exercises are primarily represented in them.
Recreational programs were identical in this respect even before.
What compound exercises actually are.
These are exercises that hit the entire kinetic chains that are interconnected in synergy to lift the load.
Isolation exercises hit the muscle as isolated as possible.
Compound exercises are thought to be far more effective in gaining muscle mass and improving strength.
Is that correct?
I have said more than once in my earlier texts that any generalization in this area is a big mistake.
First of all, it depends on what the goal is, and then on numerous factors that affect the maximum effectiveness of training.
Only by taking into account all factors can we talk about the training method and which exercises are for a certain person and which are not.
Isolation exercises, although they tend to be classified as outdated training models, they really have their advantages and purpose in every type of training.
Let's repeat something basic before the main point of the text.
In a situation where the muscle fiber first lengthens (eccentric contraction) and then quickly shortens (concentric contraction), the force and power generated during concentric contraction are greater than during isolated concentric contraction.
Therefore, the maximal muscle power produced during movements involving the lengthening-shortening cycle is also greater.
The ability of muscles to generate maximum force during movement is conditioned by their contractile abilities. Contractile capacities of muscles are directly influenced by the sequence of morphological factors, the most important of which are the type and architecture of muscle fibers.
In addition, the properties of the tendons are singled out as an important factor that affects the function of the contractile elements within the muscle-tendon unit, and thus the production of maximum muscle strength.
The interaction between muscle fascia and tendons also affects the expression of muscle strength. This interaction of contractile and elastic elements is particularly dependent on the properties of the tendons. Namely, the so-called changes in the length of the muscle fascia depend on the internal compliance of the tendons, and since the force-velocity and force-length relationships define the muscle's ability to develop force, then, accordingly, the level of compliance of the tendons affects the manifestation of maximum muscle power.
The ability to generate maximum muscle power during movement is influenced by not only the morphology of the muscle but also the ability of the nervous system to appropriately activate the motor units that make up the muscle. The nervous system is primarily controlled by muscle activation based on changes in intra- and inter-muscular coordination.
The inclusion of motor units in the correct order is an important factor on which the level of intramuscular coordination depends. Thus, the exerted muscle force is related to the number and type of motor units that are involved. Namely, the engine units are switched on in systematic order they gradually increase their strength during voluntary contraction according to the so-called to-size principle.
Thus, according to the mentioned size principle, small α-motoneurons innervating slow muscle fibers (type I) are first activated at low force levels. On the other hand, larger α-motoneurons, which innervate fast-twitch muscle fibers (type II), are gradually activated at higher force thresholds after slow-twitch muscle fibers. This principle is a general rule and applies to all types of muscle contractions.
This is the simplest possible explanation of how muscles work and what determines their strength.
To be more understandable, I will simply say the magic word around which everything revolves, and that is – Strength.
There are several different understandings of what strength is, but I won't go into that any further.
Simply, if the muscle is stronger, then it is of better quality.
If you want to increase muscle mass (not muscle water or fat, but quality muscle), you need to increase strength. A stronger muscle means a significant advantage in any sport.
And now the magic that you can't find or rarely find in texts on the Internet. How is the increase in strength achieved?
The first thing you have on the Internet is a progressive increase in training intensity.
And that's true. But how?
What is the most effective way?
That is not in those texts. There's this. "Increase the load or the number of repetitions in each subsequent training by even a little".
You increase it once, twice and it starts to hurt, it starts to be difficult.
No one tells you that.
In order for muscle mass to gain quality growth, it must be constantly injured and stressed in a variety of ways and angles from which it is treated. That's the magic sentence that you don't have in those texts.
The title of this text is the answer to all the previous questions - "PRINCIPLE OF PROGRESSIVE OVERLOAD AND MODALITY OF OVERSTRAIN".
I played an adequate example on my YouTube channel
The principle of progressive overload means that at each subsequent training, in simple terms, you increase the load by a certain weight that you will not be able to lift yourself for a certain number of repetitions.
Let's say that if you are working at a maximum, of five repetitions, the last two should be problematic.
There are two ways that are effective.
One is to have a helper who will give you a little push when you give up. The second is to cheat, that is, to sway a little or use inertia in those critical moments when you cannot lift the load. This method is more risky and less recommended.
A helper is valuable and extremely valuable if he is a coach and knows how to do it the right way because it is very important how.
If the helper does not know how to help, the whole training can be counterproductive and instead of progressing, it will bring a decrease in strength.
This means that the help, pushing the weights must be with feeling, i.e. it must be neither too strong (so that the muscle does not feel a sudden relief), nor too little (so that the muscle does not collapse completely).
This is something that many never experience during their entire career and training. As a result, they never realize their true potential.
Namely, with progressive overload, you progressively reach your natural physical maximum in strength, which you recognize by the fact that you stagnate in the increase in strength for a certain period of time.
Everyone has their own natural maximum and it depends on many factors.
Once you have this experience, the following will follow. It's called " Modality of overstrain" and it allows us to convert the power gained in this way into the physical performance we need.
In functional training, the modality of overexertion in the form of supersets is very successfully used. A strength set is done first, followed immediately by a power set with similar biomechanics and the correct intensity and volume.
How to make the appropriate conversion of power into the physical quality we need?
In order to understand this, we have to explain how the modality of overstrain works.
In order not to create complete confusion and overwhelm this topic with facts, I will leave this very important topic for next time.
I hope that many find useful information in my texts and that they will significantly improve their understanding of training.
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