In this episode, I go over what to expect from future episodes of The Barbell Life Podcast including:
- Latest in Recovery, Sleep, and Nutrition
- -How to Stimulate your Desired Training Adaptation
- -Easy to Understand Reviews of the Latest Research
- -The Barbell of Course with Weightlifting, Powerlifting, and SuperTotal Information -
- Youth Development with the Barbell -
- Free Programming -
- The Latest in Health and Fitness especially Longevity -
- Speed and Agility Development -
- Athlete Development from Youth to Adult
The Main show discussed:
Concentric Contractions:
Adaptations:
- Motor Unit Rate Coding, Especially at high rate force due to higher cross bridge detachment rates
- Muscle Fiber Pennation Angle due to shortening without the counter stretch which creates less of an angle
Examples:
- Squats from Pins 2.
- Cleans or Pulls 3.
- Smith Machine Presses to throws
Good for:
- Mimics concentric only athletic movements like the start of a sprint
- Overloads a contraction that is normally aided with passive force
Read about this in-depth:
https://gymaware.com/adaptations-from-concentric-muscular-contractions/
Eccentric Contractions:
Adaptations:
- Overall Improvements of the SSC *
- Improved Stored Elasticity from noncontractile elastic components. *
- Improved Stored Elasticity from contractile elastic components especially from strengthened titin protein filaments. *
- Type II Muscle Fiber Hypertrophy *
All leading to: *
- Improved Strength *
- Higher Rates of Force Production *
- Improved Power at Specific Rates
Examples of ways to Apply Eccentric Muscular Contractions:
- Accentuated Eccentric Loading (AEL):
- Weight Releasers before Maximum Loads (strengthened connective tissue and improved strength) *
- Weight Releasers before Submaximum Loads (strengthened power production especially strength speed qualities of strength) *
- Held DB to Unloaded Jumps (RFD, SSC, and Speed Strength) *
- Flywheel Training (Adaptation depends on the Application) *
- Overloaded Eccentric Contractions from movements like the Squat and Deadlift
Read about Eccentric Contractions and their Adaptations at:
https://gymaware.com/adaptations-from-eccentric-contractions/
Isometric Contractions:
Adaptations:
- Muscular Hypertrophy and Strength relative to the joint angle being applied. *
- Tendons and overall connective tissue when held at lengthened positions *
- 6 hours to fully recovery great for rehab & targeting weaknesses
Here are some ways to Apply Isometric Contractions:
- Pulls, squats, or presses into pins
- Squats into pins from Lengthened Position
- Leg Extensions and Leg Curls from Lengthened Positions Paused Squats or Presses: great for strengthening positions but not for maximizing hypertrophy or connective tissue.
Read about Isometric Contractions at: https://gymaware.com/adaptations-from-isometric-contractions/
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