Myo-reps - an Evolution and Revolution - Part 1
Myo-reps, revolution continues, Part 2 - Training Amount
Myo-reps part 3 - progression
Myo-reps - Part 4: Basic Version
<div>
(Børge A. Fagerli @ Mar. 04 2009)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The fundamental premise: Fiber Activation
In addition to Dan Moore and his MaxStimulation, I will give a great deal of credit for the development of Myo-reps method to the Swedish researcher Mathias Wernbom. He is perhaps best known as one of the main characters behind the comprehensive review of all relevant studies ever published on training for strength and hypertrophy, in which the variables exercise frequency, strain and the quantity was summarized. (1)
Wernbom is also the one who has seen the so-called occlusion effect (2), based on the Japanese Kaatsu studies where a trykkmansjett (similar to that used when measuring blood pressure) around the arms or legs have been able to induce dramatic increases in muscle mass on light weights down to 20% of 1 rep max (1RM), and in some cases just by going on the treadmill! Similar studies have shown 10-20% increases in muscle cross-section even for advanced lifters after only 2-4 weeks of training (3.4).
It's fairly accepted that one must train with heavy weights to achieve increases in strength and muscle mass, so what is the explanation for this phenomenon? Yes, fresh reports and studies, including the researcher Mathias Wernbom have been involved, as seen in the context of a long list of other studies that make up the pieces of the puzzle, pointing in the direction of the maximum fiber activation / recruitment is essential for maximum activation of the signals that are involved in both muscle growth and adaptations in the nervous system for strength gains.
There are three ways to achieve full activation. (There is strictly speaking more, but these are the ones of most practical value and relevance for Myo-reps method):
1. Lifting a light weight explosive. Also known as speed training. As long as you accelerate the weight maximum, you can come reasonably close to 100% activation. Torque, however, takes over pretty quickly, and you want to keep the reflective back of the rod is not going to fly into the air. Muscle experience thus maximum activation only in a short pulse (period) in a few milliseconds. One way to extend the impulse is to use elastic bands or machines, which progressively increasing workload throughout the movement and thus may require you to maintain acceleration.
2. Lift a heavy weight of approximately 5-6RM or heavier, and attempts to lift as explosively as possible. Although the movement is slow it will be as a result of stress achieve maximum fiber activation. Heavier weights lifted primarily by nerve impulses are coordinated, and not by increased fiber activation.
3. Lift light to moderate weight, or close to exhaustion. Muscle Fiber Activation follows the so-called "size-principle" in which the most persevering and weakest activated first, and then activated the larger and stronger muscle fibers as it is needed. When you reach one fatigue point generated is not sufficient voltage from the activated muscle fibers to that weight can be lifted. Fatigue can be neural - which among other things, involves a reflexive inhibition in the central and peripheral nervous systems of nerve impulses to muscles in order to avoid overloading. There will also be varying degrees of metabolic fatigue, the accumulation of H + ions and shortage of ATP (the primary source of energy that must be recycled for further muscle activity can occur).
To make a long story short all indications pointing in the direction of the No. 3 is the primary reason that so-called occlusion / Kaatsu-training is so effective.
Occlusion with a trykkmansjett reduces blood flow to muscles, and the physiological response to oxygen deficiency arising (hypoxia) is that we achieve the full fiber activation much faster. Thus, we can replicate this effect by training with the continuous span of the muscle to fatigue, even with light weights but still at least 50-60% strain (the most able 20-25 reps on this charge).
Wernbom has even performed EMG measurements on Myo-reps, and even with loads as light as 50-60% of 1RM as he pulses in fiber activation that corresponded to what one sees on 5RM heavy loads!
In order to maximize fiber activation, we can therefore conclude that you must avoid resting too long in the top or bottom position of an exercise, decrease the weight-controlled (2-3 seconds) and lifting as explosive as possible (but still under control). Under certain circumstances it may be an advantage with an isometric contraction or "stop" in the bottom position of varying duration (1-5 seconds), but you will therefore not rest or lose tension in the muscle.
Next point is that we must maintain maximum activation so that each successive repetition is "efficient" - that is, expose all the activated muscle fibers of the burden and thus leads to a maximum signal response and the training effect.
How are we doing this? Yes, we will take only a short break before we continue, and by the rapid recycling of ATP, one can continue with the series of 1.5 reps of the same strain. It is therefore important to find a correct relation between fatigue and full fiber activation, for we know that too much fatigue will limit the heavy weights, we can lift and how many total reps, we can expose the muscle for. So there is a delicate balancing act - just NOK fatigue that we maintain close to 100% fiber activation, but not so much that we can not continue.
Therefore we will from now on be more aware of Reps RATE, or how explosive we can lift the weight. This in itself is of course to provide full fiber activation, but once reps slowed noticeably from one rep to the next we will begin tipping over the edge of too much fatigue. If we manage to keep us at this point rather than to transcend it, it's as if we can continue to run the reps for ages on some exercises. In the middle of a Myo-reps set, you can actually find that you are more explosive than in the beginning, an interesting neurological phenomenon.
This must of course be based on a subjective and honest self-assessment of both the reps and the speed in which subjective "hard" you must push yourself to complete the series, and embedded in Myo-reps, it is therefore added to something I call Attrition point, which we shall return in part 2</div>
MyRevolution Health & Fitness Concept - diet
Advanced Concept - diet!
<div>
(Børge A. Fagerli @ Nov. 20 2009)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">This forms the basis for the Advanced Concept
By looking at the training session as the primary trigger, and take into account what happens in the short term and longer term in the consumption of various food topics, there will be a logical sequence of stages that look like this:
1. Immediately after the training - carbohydrate intake is limited, protein intake is kept high, fats from eggs, meat and fatter milk products. Fat sources will for the first 1.2 meals based more on one-and polyunsaturated fats. We call this protein phase.
2. As glycogen stores are filled up, and insulin sensitivity is reduced, the protein intake also decreases, fat intake will also be reduced, and primarily come from one-and polyunsaturated fats (especially omega-3). Based on how many meals you have before your next workout, you will increase your carbohydrate intake to ensure the re-filling of glycogen stores. We call this karbfasen.
3. Carbohydrates can be gradually reduced until the next training session, and a recent study spoke in favor of periodic fasting protocol, and suggest that you do not absolutely have to eat breakfast if you exercise early, and not have to eat within 2-4 hours before exercise. As long as you have filled up the glycogen stores the day before - or earlier in the day if you train late - so there may be advantages to have low insulin and aminosyrenivåer a period before exercise.
4. Previous studies have shown that the intake of carbohydrates and amino acids just before or just after, or - but not an hour before training - gave higher protein synthesis after exercise.
Since there are so many variables that determine how much to eat from each food course you should consider the following guidelines only as guidelines. As the Health & Fitness Concept, we will also use the Advanced Concept hunger, but here it is used to determine how much to eat for each meal and how many meals you will eat. Be sure to take in mind how much you have trained and been in activity during the day, but you will soon see that hunger is a surprisingly accurate indicator. Consider also that when you have more fat on the body that can be mobilized as energy, you will need less calories to meet energy needs. Rather, let your body using both stored fat and incoming calories for muscle building and recovery. When fat percentage is lower the insulin sensitivity increase, fat mobilization will be lower and you will both be more hungry and suffer a higher carbohydrate intake.</div>
Myo-reps, revolution continues, Part 2 - Training Amount
Myo-reps part 3 - progression
Myo-reps - Part 4: Basic Version
<div>
(Børge A. Fagerli @ Mar. 04 2009)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The fundamental premise: Fiber Activation
In addition to Dan Moore and his MaxStimulation, I will give a great deal of credit for the development of Myo-reps method to the Swedish researcher Mathias Wernbom. He is perhaps best known as one of the main characters behind the comprehensive review of all relevant studies ever published on training for strength and hypertrophy, in which the variables exercise frequency, strain and the quantity was summarized. (1)
Wernbom is also the one who has seen the so-called occlusion effect (2), based on the Japanese Kaatsu studies where a trykkmansjett (similar to that used when measuring blood pressure) around the arms or legs have been able to induce dramatic increases in muscle mass on light weights down to 20% of 1 rep max (1RM), and in some cases just by going on the treadmill! Similar studies have shown 10-20% increases in muscle cross-section even for advanced lifters after only 2-4 weeks of training (3.4).
It's fairly accepted that one must train with heavy weights to achieve increases in strength and muscle mass, so what is the explanation for this phenomenon? Yes, fresh reports and studies, including the researcher Mathias Wernbom have been involved, as seen in the context of a long list of other studies that make up the pieces of the puzzle, pointing in the direction of the maximum fiber activation / recruitment is essential for maximum activation of the signals that are involved in both muscle growth and adaptations in the nervous system for strength gains.
There are three ways to achieve full activation. (There is strictly speaking more, but these are the ones of most practical value and relevance for Myo-reps method):
1. Lifting a light weight explosive. Also known as speed training. As long as you accelerate the weight maximum, you can come reasonably close to 100% activation. Torque, however, takes over pretty quickly, and you want to keep the reflective back of the rod is not going to fly into the air. Muscle experience thus maximum activation only in a short pulse (period) in a few milliseconds. One way to extend the impulse is to use elastic bands or machines, which progressively increasing workload throughout the movement and thus may require you to maintain acceleration.
2. Lift a heavy weight of approximately 5-6RM or heavier, and attempts to lift as explosively as possible. Although the movement is slow it will be as a result of stress achieve maximum fiber activation. Heavier weights lifted primarily by nerve impulses are coordinated, and not by increased fiber activation.
3. Lift light to moderate weight, or close to exhaustion. Muscle Fiber Activation follows the so-called "size-principle" in which the most persevering and weakest activated first, and then activated the larger and stronger muscle fibers as it is needed. When you reach one fatigue point generated is not sufficient voltage from the activated muscle fibers to that weight can be lifted. Fatigue can be neural - which among other things, involves a reflexive inhibition in the central and peripheral nervous systems of nerve impulses to muscles in order to avoid overloading. There will also be varying degrees of metabolic fatigue, the accumulation of H + ions and shortage of ATP (the primary source of energy that must be recycled for further muscle activity can occur).
To make a long story short all indications pointing in the direction of the No. 3 is the primary reason that so-called occlusion / Kaatsu-training is so effective.
Occlusion with a trykkmansjett reduces blood flow to muscles, and the physiological response to oxygen deficiency arising (hypoxia) is that we achieve the full fiber activation much faster. Thus, we can replicate this effect by training with the continuous span of the muscle to fatigue, even with light weights but still at least 50-60% strain (the most able 20-25 reps on this charge).
Wernbom has even performed EMG measurements on Myo-reps, and even with loads as light as 50-60% of 1RM as he pulses in fiber activation that corresponded to what one sees on 5RM heavy loads!
In order to maximize fiber activation, we can therefore conclude that you must avoid resting too long in the top or bottom position of an exercise, decrease the weight-controlled (2-3 seconds) and lifting as explosive as possible (but still under control). Under certain circumstances it may be an advantage with an isometric contraction or "stop" in the bottom position of varying duration (1-5 seconds), but you will therefore not rest or lose tension in the muscle.
Next point is that we must maintain maximum activation so that each successive repetition is "efficient" - that is, expose all the activated muscle fibers of the burden and thus leads to a maximum signal response and the training effect.
How are we doing this? Yes, we will take only a short break before we continue, and by the rapid recycling of ATP, one can continue with the series of 1.5 reps of the same strain. It is therefore important to find a correct relation between fatigue and full fiber activation, for we know that too much fatigue will limit the heavy weights, we can lift and how many total reps, we can expose the muscle for. So there is a delicate balancing act - just NOK fatigue that we maintain close to 100% fiber activation, but not so much that we can not continue.
Therefore we will from now on be more aware of Reps RATE, or how explosive we can lift the weight. This in itself is of course to provide full fiber activation, but once reps slowed noticeably from one rep to the next we will begin tipping over the edge of too much fatigue. If we manage to keep us at this point rather than to transcend it, it's as if we can continue to run the reps for ages on some exercises. In the middle of a Myo-reps set, you can actually find that you are more explosive than in the beginning, an interesting neurological phenomenon.
This must of course be based on a subjective and honest self-assessment of both the reps and the speed in which subjective "hard" you must push yourself to complete the series, and embedded in Myo-reps, it is therefore added to something I call Attrition point, which we shall return in part 2</div>
MyRevolution Health & Fitness Concept - diet
Advanced Concept - diet!
<div>
(Børge A. Fagerli @ Nov. 20 2009)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">This forms the basis for the Advanced Concept
By looking at the training session as the primary trigger, and take into account what happens in the short term and longer term in the consumption of various food topics, there will be a logical sequence of stages that look like this:
1. Immediately after the training - carbohydrate intake is limited, protein intake is kept high, fats from eggs, meat and fatter milk products. Fat sources will for the first 1.2 meals based more on one-and polyunsaturated fats. We call this protein phase.
2. As glycogen stores are filled up, and insulin sensitivity is reduced, the protein intake also decreases, fat intake will also be reduced, and primarily come from one-and polyunsaturated fats (especially omega-3). Based on how many meals you have before your next workout, you will increase your carbohydrate intake to ensure the re-filling of glycogen stores. We call this karbfasen.
3. Carbohydrates can be gradually reduced until the next training session, and a recent study spoke in favor of periodic fasting protocol, and suggest that you do not absolutely have to eat breakfast if you exercise early, and not have to eat within 2-4 hours before exercise. As long as you have filled up the glycogen stores the day before - or earlier in the day if you train late - so there may be advantages to have low insulin and aminosyrenivåer a period before exercise.
4. Previous studies have shown that the intake of carbohydrates and amino acids just before or just after, or - but not an hour before training - gave higher protein synthesis after exercise.
Since there are so many variables that determine how much to eat from each food course you should consider the following guidelines only as guidelines. As the Health & Fitness Concept, we will also use the Advanced Concept hunger, but here it is used to determine how much to eat for each meal and how many meals you will eat. Be sure to take in mind how much you have trained and been in activity during the day, but you will soon see that hunger is a surprisingly accurate indicator. Consider also that when you have more fat on the body that can be mobilized as energy, you will need less calories to meet energy needs. Rather, let your body using both stored fat and incoming calories for muscle building and recovery. When fat percentage is lower the insulin sensitivity increase, fat mobilization will be lower and you will both be more hungry and suffer a higher carbohydrate intake.</div>
