post-activation potentiation

QuantumPositron

New Member
In my strength reading I keep seeing the term "post-activation potentiation" used but I haven't found a concise explanation of what this is? Can anyone tell me exactly what post-activation potentiation is? Thanks.
 
Post-activation potentiation occurs only in fast twitch muscle fibers. It enhances muscle force at sub-maximal activation levels for a brief period of time following previous muscle activation. So let's say you are doing a set, then you rest long enough to reduce fatigue, the potentiation would be exhibited in the first few reps of the next set of a movement that has the same or close mechanical properties.

An experiment to see how this potentiation affects performance would be to do a couple heavy bench presses, then after a brief time (depending on how fatiguing the reps were) lay down and do a medicine ball throw, the power acheived should be much higher than if you just intitially tried the MB throw without the bench press reps. This is one of the reasons while you'll see jump squats height being higher after a brief set of squats. Again as long as the set isn't carried out too long.

Some of the potentitaion may actually be at the twitch level of the fibers, some of it may be an increased sensitivity to calcium. It's not really know as to why.

I personaly suspect it's a carryover from our days of having to quickly sprint away from something wanting us for dinner, then still having to jump up into a tree or similar events.
 
Cool. Thanks for the explanation Dan. It is indeed an interesting phenomena. In regards to lifting, is there a way to take advantage of this effect?
 
Do some weighted dips at your 5 rm, then drop the weights and do bodyweight dips. You'll feel that exact phenomena. Never knew what it was called until now!
 
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(QuantumPositron @ Jan. 12 2008,22:06)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Cool. Thanks for the explanation Dan. It is indeed an interesting phenomena. In regards to lifting, is there a way to take advantage of this effect?</div>
I've seen performing one heavy rep before each set of an exercise recommended before (e.g. do a rep of your 3rm before doing set of you 8rm).

I'm not sure it helps much as in the example above you could probably use a higher weight for say 3 sets of 8 but you can also use a higher weight for a given number of reps simply by clustering or using max-stim. It's only really helpful if someone is concerned with reps per set rather than overall reps.

However, if going for say a 5rm max attempt I reckon doing 2 or 3 reps at a higher weight (with a rest in between the reps) before the max attempt might help.

Not sure if this phenomena is also the explanation for the static dynamic effect where performing a static 'rep' before a set allows you to lift more weight?

Cheers

Rob
 
It's a preload technique, similar to pre-exhaustion. Recruits the motor units early to assist in the lifts. I'm not sure that it works for everybody every time all the time.
 
It seems to me that doing a heavy or static rep before a work set sort of primes the pump. It seems reasonable then to do a heavy or static rep really as part of a warm up before a work set.
 
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(QuantumPositron @ Jan. 13 2008,18:25)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It seems to me that doing a heavy or static rep before a work set sort of primes the pump.  It seems reasonable then to do a heavy or static rep really as part of a warm up before a work set.</div>
It's been my experience that this approach causes fatigue to set in too quickly. I.E., I may only be able to get 8-9 reps of my 10 rm, or something similar.
 
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