In bodybuilding, the aim is to shock the muscle and then to bring him enough nutrients to rebuild and finally let stand for it succeeds. To succeed in the surprise, we must be attentive to all the details and focus on the essentials. But we must also know evolve in its approach and focus on certain aspects often left aside. The rehearsals, for example. Have you ever wondered what really happens when you do one? No ? Good because that’s what this article will tell you about.When you know, you should be able to apply your new knowledge to your practice, and therefore better progress.
Explanation of a repeat
At the most basic level, a repetition is divided into 3 phases: the concentric contraction, that is to say the action of lifting the load, the transition stage, and the eccentric contraction, when you descend the load.
Generally, your movement starts with the concentric contraction, but this is not the case all the time. The squat and bench press are exercises where you first get off the load before lifting.
If the two main phases are called “contraction” it’s not for nothing. One might think that the muscle relaxes during the eccentric phase, but that is wrong. In both cases, the muscle is contracted. The difference is that it shortens during the concentric phase and, conversely, it stretches during the eccentric phase.
Physiologically now, during a rehearsal, contraction occurs via a nerve impulse, a kind of message transmitted by the brain to the muscle via nerves. These are muscle fibers which contract. However, they do not necessarily have all the same time. We must achieve maximum contraction for all these fibers act in concert.
The first phase: the concentric contraction
During this phase, the muscle shortens, as we have seen above. In doing so, it pulls on the bones and joints which it is attached, it tries to bring them closer together. If you perform a curlbar, for example, you will notice your forearm and arm as close to each other.
When the concentric contraction begins, there is a small amount of muscle fibers mobilized.Then, as the movement requires more force, this amount increases. Obviously, if your load is light compared to your ability, the amount of muscle fibers used remains restricted. But, if you use a heavier load or if your muscle is already tired, it will use more muscle fibers to try to adapt to the effort you ask. It is said that he recruits a maximum of muscle fibers. This is what you should look for.
For this, the movement must be done correctly, it must be completely controlled and without momentum. If you give a kidney to blow up a bar, the momentum did some work and you do not recruit all of your muscle fibers. Ditto if you drop the load instead of holding the eccentric movement, your fibers are not well mobilized.
Note that, generally, it expires at the concentric phase that requires more effort than the eccentric phase.
The second phase: the transition stage
When your movement reaches the position where the muscle is shorter, you can not go further and it is at this point that the movement is reversed.
However, some bodybuilders advise to maintain this position “in-between” for a few seconds in order to obtain maximum contraction and therefore recruit as many muscle fibers as possible.It’s an interesting technique that you can use during your workouts.
However, remember that the most important use is already a heavy load that allows you to work well. You also need to control the movement and perform to perfection. Think about this before you think of using the above technique.
The third phase: the eccentric contraction
During this phase, the load goes down, you have to control it so it does not just fall. During the movement, the muscle fibers are stimulated. Not as much as during the concentric phase, but still enough for the eccentric phase is important. However, many practitioners neglect this phase.
This is a mistake because, although the eccentric phase requires the intervention under the muscle fibers, the same load is used. This means that each of these fibers has to deal with a greater load individually, than the concentric phase. This would result in a stronger stimulation of these fibers. Moreover, when an eccentric drive, stiffness tend to be larger than during normal driving. What seems to confirm that more fibers are damaged. Now this is what is wanted in bodybuilding.
In short, take care of the eccentric phase by retaining good movement, without doing so in a hurry. Finally, note that it is usually during this phase that you can inspire, although some do between repetitions.
The magnitude of repetition
For your repetitions are effective and recruit maximum muscle fibers, better run with full amplitude. It is not to lock the joint but to go as far as possible without injury. This allows maximum contraction and promotes flexibility of the joint.
Finally, if each of your series consists of well executed repetitions, your weight training sessions – and therefore your muscles – will be at the top.