SYNERGISTIC MOVEMENT
This is the bread and butter mass-building exercise
and is referred to as the synergistic movement as a
result of the fact that several primary muscle groups
and secondary muscle groups work synergistically or
symbiotically together to perform the lift. This is where
the vast majority of muscle fibres will be stimulated
and it is no secret that the big compound, multi-joint,
“synergistic” movements are the best for overall
muscle mass development. A prime example of
such would be the bench press, which targets
the entire pectoral girdle, but also utilises
the input of the deltoids and triceps as
secondary movers to complete the lift.
THE MYOTATIC REFLEX
This is where the real “wizardry” of the
training method comes into play. When
a muscle is extended in a deep stretch
movement beyond its usual range of
motion, it is purported that as a defence
mechanism or almost as an emergency
reaction the body can activate a far wider,
and sometimes deeper, lying spectrum of
muscle fibres on the upward, concentric,
or “flexion” portion of the movement. An
example of such would be a lying incline
dumbbell curl. The positioning of this
movement takes the arm’s range of motion
way behind the shoulder and the hand extends
way beyond the hip on the downward
or eccentric portion of the lift, and as such
out of the bicep’s regular “comfort zone”
in terms of its usual movement. To avoid
possible damage or trauma to the biceps,
more muscle fibres are recruited or activated
at the bottom portion of the lift, at the
stretching point, during the concentric, as
the weight is raised upward to the shoulder.
This is great news for us as greater stimulus
to overall muscle fibres results in better
overall development!
PEAK CONTRACTION
Peak contraction is where the muscle
contracts powerfully in an isometric
contraction, against resistance. In the POF
workouts, Steve usually advocates this as
a “finishing” move, and it is suggested the
above order of “flexions” be followed,
however the order of such movements
is not set in stone and one can play
around with the order to see what
works for them. Steve suggests that the
contracted position under resistance,
of a muscle, is the best way to finish
off a muscle group having undergone
the above two mentioned “flexions”
and as such create the best training
environment for overall muscle
fibre stimulation and thus
growth. A good example of a peak
contraction exercise would be the
leg extension machine for quads
or the concentration curl for the
biceps. >>
!
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