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How do your muscle fibers adapt to the stresses put on them?
If you put both fatigue (endurence) and intensity(strength) on them, will they adapt to cope with both....?
Im trying to get a program that will improve both my muscle endurence and strength.
thanks (fyi i have done research but am not sureof what i have read)
Kinda hard to build both at the same time. I'd suggest powerlifting, so you're getting into pretty big numbers, then drop a bit and start working with higher rep ranges.
The increase in size of muscle is referred to as hypertrophy. The 'pump' one feels from a single exercise bout is referred to as transient hypertrophy. This short term effect is attributable to the fluid accumulation, from blood plasma, in the intracellular and interstitial spaces of the muscle. In contrast, chronic hypertrophy refers to the increase in muscle size associated with long-term resistance training. Increases in the cross-sectional area of muscle fibers range from 20% to 45% in most training studies Muscle fiber hypertrophy has been shown to require more than 16 workouts to produce significant effects . In addition, fast-twitch (glycolytic) muscle fiber has the potential to show greater increases in size as compared to slow-twitch (oxidative) muscle fiber
It is generally believed that the number of muscle fibers you have is established by birth and remains fixed throughout the rest of your life. Therefore, the hypertrophy adaptations seen with resistance training are a net result of subcellular changes within the muscle which include: more and thicker actin and myosin protein filaments, more myofibrils (which embody the actin and myosin filaments), more sarcoplasm (the fluid in the muscle cell), and plausible increases in the connective tissue surrounding the muscle fibers . To keep things in perspective, the largest muscle fiber in the body is no thicker than a human hair.
[b] Remember following points stalker_23 [/b]
1. Develop programs that will utilize a greater amount of energy expenditure during the workouts. Programs that utilize the larger muscle groups provide a structural basis for the preferred loading that is recommended for improvements in bone mass and mineral density. This will also contribute to the caloric cost of the programs, helping to facilitate weight management goals.
2. Use moderate intensity programs, with multiple sets of 8 to 12 repetitions . A frequency of 2 - 3 times a week of resistance training appears applicable and attainable. Programs designed to increase total workout volume (total repetitions x weight) are encouraged.
3. As with any effective exercise prescription, individualize the program, with a carefully planned, progressive overload.
4. Be guarded in the use of isometric contractions and high-intensity load training due to the marked increase observed in diastolic and systolic blood pressure.
5. Incorporate a variety of exercises. In order to avoid the effects of overtraining, muscle soreness, and injury, a prescription of resistance training using a variety of exercises is prudent.
6. With certain organic conditions, such as musculoskeletal conditions (i.e., arthritis), hypertension, and previous injuries, it may be advisable to seek the guidance of a qualified health practitioner for suggestions in designing a safe and effective resistance training program.
7. Take the time to teach the correct performance techniques of the resistance exercises. In the methodology sections in a number of the studies, the researchers emphasized the importance of teaching the subjects safe and correct resistance training mechanics.
8. Be aware that the training demands of resistance training may be greater for novice, low-fitness level, and elder individuals, due to the unique physiological challenges of the activity, and the level of fitness of the individuals. Often times, the use of longer rest periods between sets may be beneficial to help these populations adapt to the training demands.
9. Multiple-joint exercises are more demanding than single-joint exercises, and thus suggest that the training frequency (days per week) may need to be provide adequate recovery (up to 48 hrs) for the clients, especially when just beginning a resistance training
I've read up before on this somewhat. If you train both endurance and strength/power capacities at the same time, you will make progress in both directions, but you will never reach your true potential in either. It is not optimal for a certain trait to be training an opposite trait.
Strongman mix up low and high reps all the time. You can put on endurance and strength at the same time. As for how they adapt...
Endurance: Tires out before any actual damage is done to the muscle. Meaning all energy is drained thus putting more stress on the mitochondria that can be handled, resultining in increased mitochonria, resulting in increased endurance.
Strength: Weight is heavy enough to cause failure quickly. Your myofribils (the actual contracting part of the muscle) are stressed out past their limit, causing an increase...resulting in strength and density.
[QUOTE=Cell-Tech]Strongman mix up low and high reps all the time. You can put on endurance and strength at the same time. As for how they adapt...
Endurance: Tires out before any actual damage is done to the muscle. Meaning all energy is drained thus putting more stress on the mitochondria that can be handled, resultining in increased mitochonria, resulting in increased endurance.
Strength: Weight is heavy enough to cause failure quickly. Your myofribils (the actual contracting part of the muscle) are stressed out past their limit, causing an increase...resulting in strength and density.[/QUOTE]
so is that why you recover faster from endurence worouts? Lets use pushups for an example, if you did one set of pushups to failure, is that enough to stimulate your slow twitch fibers to get more mitochondria?
thanks
[QUOTE=healthy n'fit]I've read up before on this somewhat. If you train both endurance and strength/power capacities at the same time, you will make progress in both directions, but you will never reach your true potential in either. It is not optimal for a certain trait to be training an opposite trait.[/QUOTE]
o no. Im not worried about my "true potential". id rather work towards both strength and edurence, and am willing to sacrifice a little (notice how i said "a little") bit of gains in both areas.
thanks
i was surfing the web and i found an interesting article. [url]http://sportsmedicine.about.com/cs/conditioning/a/aa050901a.htm[/url]
1. The Principle Of Individual Differences
Because every athlete is different, each person's response to exercise will vary. A proper training program should be modified to take individual differences into account. Some considerations:
* Large muscles heal slower than smaller muscles.
* Fast or explosive movements require more recovery time than slow movements.
* Fast twitch muscle fibers recover quicker than slow twitch muscle fibers.
* Women generally need more recovery time than men.
* Older athletes generally need more recovery time than younger athletes.
* The heavier the load lifted, the longer it will take the muscles to recover.
the thing that caught my attention was that it say "Fast twitch muscle fibers recover quicker than slow twitch muscle fibers."
does anyone else think this is not ture?
Does anyone agree with the above post...that fast twitch musles recover faster than slow twitch muscles...
thanks
[QUOTE=stalker23]Does anyone agree with the above post...that fast twitch musles recover faster than slow twitch muscles...
thanks[/QUOTE]
I disagree with that, because generally you're using your slow twitch fibers mostly through out the day, which means there is more blood flow and oxygen heading to those fibers.
That is not a certain answer though, but it seems right.
But then why is it that people training for endurence train every day. Especially runners. Runners training fo the 26k run every day.
Also, if they recover slower then would it make sence to do a set of pushups to failure the day befoer you bench...which is what ive heard alot of ppl say....if it doesnt make sence to bench 2 days in a row...
thanks
[QUOTE=stalker23]But then why is it that people training for endurence train every day. Especially runners. Runners training fo the 26k run every day.
Also, if they recover slower then would it make sence to do a set of pushups to failure the day befoer you bench...which is what ive heard alot of ppl say....if it doesnt make sence to bench 2 days in a row...
thanks[/QUOTE]
Oops, I didn't correctly read your previous post, sorry!
I meant to say I disagreed with your findings, but the rest of the content in my post would have remained the same.
Allright...yeah
I didnt think it made sence..but thats what the site says. Anyone else KNOW the answer or thinks they have some knolledge on teh topic
thanks (healthy n'fit)