Rate Coding Explained (Neuromuscular Adaptation to Resistance Training)
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Rate Coding is the rate that signals are sent to the muscle
Aka: Rate of Action Potential discharge
This contributes to Rate of Force Development, along with variables like increased Motor Cortex Activity (Brain sending a stronger signal to the muscle)
Another factor for Motor Pattern efficiency is Intramuscular Synchronization (How well muscles coordinate activation)
Improved Motor pattern efficiency results in Increased Motor Unit Activation, Increased Force, Power, Impulse.
Practically, this all translates to Higher Vertical Jump, Shorter Ground Contact Time, Faster Bat Speed, etc.
Comment below if you have any questions!
00:00- start
00:40 - Motor Unit Activation
00:52 - Electrophysiology
01:00 - Resting membrane potential
01:19 - Creating an action potential 01:36 - Rate Coding Multiple Action Potentials
01:40 - Muscle Twitch
01:51 - Unfused tetanus
02:02 - Fused Muscle Tetanus
02:29- High Muscle Recruitment
03:00 - Intramuscular Synchronization
03:07 - Primary Motor Cortex Activity
03:19 - Improved High Threshold Motor Unit Activity
03:40 - Rate of Force Development
03:45 - Depth Jump
04:20 - Vertical Jump, cutting, jumping, etc.
04:35 - NSCA CSCS Exam Study Tips
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yes!!! I LOVE IT! THANKS! SPEED!!!
phenomenal explanation.
Thank you!
Really appreciate your channel man
Appreciate you watching my friend!
Sheesh.. big brain moment. Great video
Useful as always Matt !
Glad to hear it!
Perfecto ! 🤩
Thanks for this!
Sure thing!
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Keep it up man
Thanks, will do!
That cam quality is getting bette!
Thanks! We've been working hard on it!
does that mean a single action potential is not actually enough to fully contract a muscle fiber?
MUCH LOVE MATT MA HOMIE!!! Now I can flex real time to ma professor bout this LMAO
Go for it. Flex away
Hey coach are rate coding and neural drive the same thing
type 1 and type 2 muscle is any size difference there
?
Yes. Type 2 are bigger motor units with more fibers
How do I train for better rate coding
Resistance and plyometrics training can improve rate coding. Isometrics, heavy resistance exercises, loaded fast movements, etc.
@@TheMovementSystem It wouldn't essentially be the principle of overload?
Edit: Requiring muscle fibers to produce force at an output they're not used to would be rate coding, or not?
I often think of bodyweight squats. Sedentary individuals squatting would be them requiring a force output from muscle fibers involved in squats that have been otherwise sedentary (specifically at the bottom of the squat). Could this be an example of rate coding? Sorry for any miscomprehension.
@@Zach-lv5qs An increased amount of force will increase the amount of rate coding taking place, but the force has to be at a level an individual has not previously experienced or adapted to. Ill give you an example.
If I gave a high-school athlete who was only used to doing bodyweight squats a now new unilateral or bilateral movement, e.g back squat or single leg squat, but chucked a barbell on their back, that's a new amount of force in which they haven't experienced before, hence a new stimulus and new adaptation to take place. What you have to keep in mind is the concept of progression, once the nervous system adapts to a load or a new stress, then the programming has to be altered in order to achieve a new form of stimulus so increaded nervous adaptation can take place, e.g (if adapted to the barbell add a plate a side, or focus on increased tension within the movement or increasing concentric force). General adaptation syndrome correlates super nicely to this as it describes an 'alarm' (new stimulus) and then resistance (adapatation to that stimulus), the resistance cannot be achieved without the alarm, hence why we need the mindset of 'progression' in order to continously have adaptation both centrally (the muscle) and in the nervous system. If you can programme with intention of increasing stress (volumisation, intensification, slow eccentrics, force production etc) then adaptation will take place, however recovery has to be taken into account as a key contributor so you don't regress into exhaustion which will limit your chances to progress. What you also need to take into account is that heavier resistance with higher mechanical loads will tax your nervous system more so you need to alter training frequency to suit whatever training method you are implementing.
But in short, if you add a stress which you haven't experienced before, then the potential for adaptation is there. Even an extra rep with a heavy load, an extra set or messing with the concept of intensification will all benefit to adaptation within the nervous systen
I should also add, if wanting to be specific towards rate coding, then force production has to be taken into account as the most specific form of training. Submaximal loads at high speeds, or training very heavy will cause more irregular synapses like this video talks about with the NMJ increasing in the stimulus it receives. Studies have shown the powerlifters, weightlifters and bodybuilders have more irregular synapses towards the soleus muscle in the body, especially powerlifters and weightlifters due to their high rate of force development, (bodybuilders maybe when training to failure). As the axonal terminal increases in diameter the amount of rate coding it receives will naturally increase, meaning that the NMJ recieves more electrical impulse (depolarization) and higher concentric force can be achieved. So to answer your question: Exposing the body to a new level of force which it hasn't received before will increase the potential for increased rate coding, however this force has to be maintained and then progressed with programming and clever forms of training with rate of force development in mind (increased weight, increased submaximal speed) to progress. Technically looking at the f=mxa equation, lifting 100kg at 5 metres per second is the same amount of force than lifting 50kg at 10m/s, however lifting more maximal is more taxing to the CNS and has more specificity towards high end recruitment due to more myofibrillar hypertrophy of type 2 fibres, aswell as procollagen recruitment and more nervous system adaptation. Its not to say dont move explosively with 50kgs, both have their benefits and are both specific to various methods of training. The key factor is to look at force and to push the body out of homeostasis with a new stress from increased force output, like I said 'alarm' then 'resistance'
@@ginj2178 This is beyond your call of duty. Thank you so much man. It explains how i adapted slowly to harder exercises when i experiment with different kinds of movements throughout the years of my training. If i may ask, what course/certification/degree you went through to know all this?
This is wrong in so many ways. I think you mixed up the graph for force-twitch relationship and the graph for action potential. A neuron CAN NOT experiences multiple depolarization to reach voltage much beyond +40mV. It will also repolarized every time after depolarizing because of the nature of the Voltage-gated sodium channels in healthy human. This is called the all-or-none principle. How strong the information is is determined by the frequency of the action potential, not by how high the voltage reaches. What the rate coding means is how many action potential happen before calciums are pumped back to SR. The more calcium accumulation at the sits of troponin allows more contraction force to be produced.
I just reviewed the video and I should have clarified that the relaxation phase is what is shortened and repolarization still happen. I’m well aware of the all or nothing principle. The graphs are separate. The first graph is to show what an action potential is and the second graph is to demonstrate that higher frequency of action potentials results in wave summation and higher tension. I can make another video getting into what is going on at the molecular level with the second stimulus triggering release of additional calcium and even how calcium sequestering proteins differ in muscle fiber types and how that impacts training. Or perhaps you could make a video like that as well since you have the science down quite well. It’s a very interesting topic