Hypertrophy: motor unit recruitment and the force-velocity relationship
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- čas přidán 5. 01. 2019
- Muscle growth occurs the muscle fibers that are controlled by high-threshold motor units experience high levels of mechanical loading because they shorten slowly
I can't tell how much invaluable this video is. I study weight training by myself to optimize the results and work more safely and videos like this are of very utility. Thank you.
Great video thank you very much!
Thanks for such a great video!
A great video and well explained. Thank you!
Thank you Chris. I've read many of your articles and have learned a lot from them
Hi. Where do you find his articles ?
Sure miss the email articles S&C! I came looking to see if the largest motor neurons got recruited in Henneman’s size principle.
What about controlling weights especially the concentric when performing sets over 10/12reps and trying to move the weight as fast as possible in the last reps even if it looks slow?
sprinters muscles how much can activate at what level?
I think the force-velocity relationship is very misunderstood and the cart is often put before the horse!
It's funny that a lot of people think that slow lifting with light weights will get them as strong as lifting heavy weights because they are moving slow!
But it's artificially slow and slow because they are just choosing to lift a light weight slowly!
In reality the slowness needs to be due to the fact that the amount of weight being moved is what is causing the slowness of movement.
Someone who is stronger can lift the same weight as a weaker person faster.. This doesn't mean the stronger person is producing less force!
Waiting for your hypertrophy course/Book-sir.
My hypertrophy book has just been published on Amazon. www.amazon.com/Chris-Beardsley/e/B07DVQX91H
@@SandCResearch Just bought it on the recommendation of Nick Rolnick - the 'Human Performance Mechanic'
So, for exemple, the best way for hypertrophy is to train with high speed and high weight to recrute the maximal of muscle fiber and go to the failure to increase the mecanical loading on the individual fibers?
This way you have high recrutment of fibers and high mecanical tension on the same time?
Relatively speaking, it's not possible to move a heavy weight at a fast speed. Any movement that can be done quickly with a "heavy" weight can be done with a much heavier weight if the muscles contract more slowly. This is because of the force-velocity relationship. Muscle fibers produce a lot less force when they contract quickly, and this means that they experience a lot less mechanical loading (the force produced by a muscle fiber = the mechanical loading it experiences).
We want to move as fast as possible (which increases effort, and therefore motor unit recruitment) but we want the actual speed to be slow (which increases the force produced by each muscle fiber).
@@SandCResearch very well explained. thanks.
I have a question, would training a submaximal weight with intentional slower velocity than normal induce the hypertrophy response faster. For example: I can do 18 strict push ups with relatively fast velocity, but doing them slower than that makes it much harder and I can only do say 12. Would the stimulus be the same for hypertrophy? Is slowing down velocity (not too slow) be a more efficient strategy to save time whilst getting the same results?
The short answer is no, it will not, because slowing down the velocity deliberately reduces motor unit recruitment. I will explain this in more detail in a future video.
@@SandCResearch But slow speed feels way harder and reach failure faster than normal speed. Why is this? Doesn't the recruitment always go from slow twitch to fast twitch as the set continues, so theoretically, wouldn't all muscle fibers be recruited as you reach near failure like lifting fast? Please cover this also. Thank you.
@@johnrich7879 if the slow speed feels harder then you might be co-contracting the antagonist muscles to resist the agonist muscle actions, which increases the resistance. Alternatively, you may just be experiencing a rapid onset of fatigue.
Any time that movement speed is anything other than "as fast as possible" then motor unit recruitment will be less than maximal, because if you can increase effort then you can increase recruitment.
Also to note: If you mean by "slower" (also) the eccentric portion of the exercise, then yes, it is more exhausting because you exert more force against gravity. And exerting more force in the eccentric contributes a little bit to the overall effect. Chris´ answer is about slowing down the concentric portion of the lift. There ofc due to physics its the opposite: You exert less force and power and therefore recruit less muscle fibers.
@@hooplehead1019 Slowing the eccentric doesn't exert more force against gravity. For this to be working you would have to be able to change earth's gravity during your eccentric. Check Newton's third law for that (actio= reactio).
Slowing down the eccentric increases muscle damage while decresing motor recruitment as long as the weight on the bar is smaller than your concentric 1 rm.
Check Chris Beardsley's instagram posts for that.
Does this mean that doing gymnastic rings pushups is superior to doing barbell bench press? Can the instability of gymnastic rings recruit more muscle fibres than benchpress and therefore, cause more hypertrophy?
Probably not because you might be working with a weight that's simply not heavy compared to your bench press working weight.
The motor unit recruitment might be maximal due to maximal effort but you're neglecting the mechanical tension your muscle fiber's exert. So long as Newton's third law is not falsified you can't produce a counter force higher than the force it counteracts.
maybe it will cause a lot of hypertrophy in the beginning. But once the muscles adapt to the weight of the body and can endure it for quite a long time, there won't be more hypertrophy. And a bodybuilder gets bigger than a gymnast because he would lift heavier in a more isolated manner. The gymnast doesn't tend to work the muscles much in isolation.
life hack: video best watched at 1.5 speed. you're welcome.
Faster harder
thanks for the great information but it took me 20min to get through a 8min vid. I kept losing interest and zoning out then having to rewind.
The force velocity part is completely wrong.Any muscle contracts with full force when activated.When a weight is attached,a greater part of that force is utilized to accelerate the weight AND the actual shortening of the fiber itself.When no weights are attachef,the fiber still contracts with full force,but now ALL of the force is used to accelerate the shortening of the fiber.More acceleration = more force with a fixed mass because F = ma.Get your shit together.
that's not force. He's talking about internal force produced by the muscle. Not external force from the physics equation you wrote