Скачать или смотреть The Key to "Muscle Tension"

www.themuscledoc.com ACTIVE INSUFFICIENCY: THE KEY TO TENSION.

Drop-sets. Super-sets. Rest pause sets. Ascending Sets. Cluster Sets… There seems to be a never-ending amount of intra-set variable designed to maximize a muscles time under tension, specifically when training for hypertrophy.

But there is a key word I want you to focus on…. TENSION.

“Time under tension” isn’t just how long the dumbbells are off the rack and in your hands…

ACTIVE INSUFFICIENCY: dependent

This is a principle of length tension relationships of muscles that is true of any muscle that acts on two or more joints. This principle states that a muscle can’t EFFECTIVELY shorten more than one joint position under load at a time.

THE CLASSIC EXAMPLE:

The bicep curl is the most commonly perpetrated example of a muscle group entering active insufficiency. The Biceps acts as a supinator of the wrist, flexor of the elbow and flexor of the shoulder. But, with these actions two things must be considered:

1) MOVEMENTS ARE NOT DOSE DEPENDANT:
Yes, the biceps do supinate the wrist, flex the elbow , and act as a secondary flexor of the shoulder. BUT these actions are not dose dependent. Which means, if some supination, elbow flexion, shoulder flexion is good- MORE IS NOT BETTER.

2) GRAVITY IS A CONSTANT:
The conversation of “Fitness Guru’s “ often sees many of the same names. You got Poliquin, Chek, Nuckols etc…

But what about Newton? Yes, that’s right, Sir Isaac Newton is the original OG of the Fitness Guru game. Because gravity is the most tried and true constant in the gym, so with this in min you need to remember gravity’s constant downward force and load your muscles in an appropriate fas