Elite Physique The New Science of Building a Better Body

42 Elite Physique
100
FF motor units
Maximum force (%)
S motor units
FFR motor units
0
0 100
Motor units recruited (%)
FIGURE 3.3 Size principle.
E8315/Waterbury/F03.03/670186/mh-R1
MUSCLE RULE 1: unit to increase its firing rate (i.e., rate coding), resulting in even
Maximize motor unit
greater levels of force (Kandel et al. 2013).
The goal of resistance training is to recruit the most motor units
recruitment with
possible during each set. Put another way, it’s necessary to produce
each set.
high levels of force during each set of an exercise to recruit all the
motor units, which in turn builds the most muscle mass and strength.
There are three primary ways to accomplish that goal:
• Lift a heavy load, meaning a load you can’t lift for more than five repetitions.
• Lift a submaximal load, which is a load you can lift for more than five repetitions,
and take that set close to, or to, momentary muscular failure (i.e.,
muscle exhaustion).
• Lift a submaximal load as fast as possible, which produces higher levels of
force compared with lifting it more slowly.
Fundamentals of a Movement Progression
The purpose of resistance exercise is to create metabolic and structural disruptions
that, when recovered from, improve your strength, power, and muscle mass.
This is best achieved when you follow the fundamental aspects of a movement
progression: movement competency, strength, and power (Liebenson 2014).
Movement competency is the ability to move well, requiring a combination of
mobility and stability throughout the body. You learn proper mechanics of basic
movement patterns with minimal load, such as a squat or overhead press with
an empty barbell. In this stage it’s recommended to consult with a reputable
trainer to ensure proper lifting technique. Once this is achieved, load is added
to basic movement patterns such as the squat, hip hinge, and overhead press.
Load is increased over the course of months until a respectable level of strength
is developed, which, depending on the person, may or may not be close to the
functional strength standards covered in chapter 1. From that point, you can add
high-velocity exercises such as a jump squat or medicine ball throw to develop
power.