When you are working out to build more muscle mass, it can take some time until you find a routine that really fits you. You get used to your workout and switching to a different one just seems like too much bother. In this post, I want to give you some no nonsense muscle building advice and explain the concepts of inter- and intramuscular coordination and talk about how you can prevent plateauing in your workout without having to give up your favourite exercises.
If you always do the same routine and the same exercises, your progress will stagnate. Actually, it may well be that you keep making progress in terms of strength, but your muscles will stop increasing in size.
The reason for this is intra- and inter-muscular coordination. Intramuscular coordination is the coordination of the individual fibers in your muscles. If the fibers in the muscle all contract and relax in sync, then you are producing more muscle power, without your muscle necessarily being very big. Basically, good intra-muscular coordination means that you are moving your muscles efficiently.
Intermuscular coordination is the coordination between different muscles in your body. For example, when you do a simple movement like bending your arm think: biceps curl , there are two components to that: one the one hand, a muscle is contacting and on the other hand, the antagonist of that muscle needs to relax.
If this coordination between the contraction of the active muscle and the relaxation of the antagonist work well and the timing is perfect, you have very good intermuscular coordination.
But once again, it means that you can gain strength without growing your muscles. However, the potential disadvantages of such exercises in terms of muscle soreness and lack of intermuscular coordination training should also be considered.
Freelap USA: How does the stiffness or compliance of human tendons impact speed and power? How do various training modalities impact this stiffness, particularly resistance training? Bas Van Hooren: When a relaxed muscle contracts, it does not immediately result in movement of the joints, and thus body movement, because slack first has to be taken out of the muscle and the tendon has to be stiffened.
These processes are comparable to pulling a car with an elastic rope. First, slack needs to be taken out of the rope. When the slack is taken out, the rope will be further stretched until the force required to stretch the rope is higher than the force needed to move the car. Only at this point will the car start to move.
The elastic cable can also recoil, hereby further pulling the car forward. Something similar happens when the muscle contracts from a relaxed position. First, slack needs to be taken out, the tendon will be stretched until the force required to stretch the tendon is higher than the force needed to move the joint.
Only at this point will the joint start moving. The tendon can also recoil, which can result in further joint movement. The whole process of taking out slack and tendon compliance can take up to milliseconds from a relaxed position.
Since the time available to produce force is limited in many sport situations, these processes can therefore limit performance.
A large body of research has investigated the effects of training on tendon stiffness. These findings confirmed previous research that showed tendon tissue to be most responsive to high loads applied for a relatively longer duration of about three seconds, rather than very short loading durations as in plyometric training.
However, other studies have also shown improvements in tendon stiffness with plyometric training, but these adaptations may simply take longer to manifest.
Therefore, there can potentially be an imbalance in muscle strength and tendon stiffness due to large amounts of plyometric training, which may lead to tendinopathy injuries. Bohm S. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes.
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Your Email Address. Send Email. Freelap USA: What is your take on the role of variability in training? Variability in movement is therefore a must rather than an optional requirement, says BasVanHooren. Find articles by Paulo D. Paulo F. Find articles by Paulo F. Maria J. Taco J. Blokhuis, Academic Editor.
Author information Article notes Copyright and License information Disclaimer. Received Jan 9; Accepted Mar 1. This article has been cited by other articles in PMC. Abstract Muscle coordination in human movement has been assessed through muscle synergy analysis.
Keywords: strength training, neural adaptations, muscle coordination, muscle synergies, electromyography. Introduction Regular practice of strength training is associated to increases in maximal strength, changes in neuromuscular function, and in muscle morphology. Materials and Methods 2. Participants Seventeen male participants, 10 unexperienced UNE; age Data Collection and Materials To measure the displacement of the barbell, three reflexive markers were placed to each side of it, and an eight-camera system Qualisys, Gothenburg, Sweden was used to collect the movement data relative to the barbell displacement during the exercise.
Extraction of Muscle Synergies For the extraction of muscle synergies, we implemented the algorithm proposed by Lee and Seung [ 13 ] for non-negative matrix factorization. Assessment of within- and between-Group Similarity The maximum cross-correlation function r max , which is an indicator of waveform similarity, was used to assess differences in individual EMG patterns and synergy activation coefficients. Muscle Synergies Using the described criteria to identify the number of muscle synergies, three muscle synergies were identified for all participants from both UNE and EXP groups.
Open in a separate window. Figure 1. Intra-Group Variability For each group, intra-group variability was assessed. Inter-Group Variability Comparing both groups intra-group variability, in synergy 1 and 2, no differences were found in r-values and r max -values corresponding to muscle synergy vectors and synergy activation coefficients, respectively.
Figure 2. Figure 3. Figure 4. Table 1 Intra-group and inter-group similarity values r of muscle synergy vectors of weightlifters EXP and unexperienced participants UNE. Figure 5. Cross-Validation of Muscle Synergies We assessed the similarity of muscle synergies between the two groups using the muscle synergy vectors extracted from untrained participants average dataset of all the untrained participants to reconstruct the EMG patterns of each untrained participant and each weightlifter.
Discussion The aim of this study was to investigate and compare the neural strategies underlying the power clean exercise between experienced and unexperienced participants.
Muscle Synergies For both groups, three muscle synergies were extracted based on the defined criteria of VAF. Intra-Group Variability For each group, we found generally similar values of correlation for the synergy temporal component. Conclusions The present study showed that some adjustments in movement coordination may emerge with training, namely in what concerns which muscles are activated during the movement and their precise timings of activation.
Acknowledgments The authors would like to thank all the volunteers who participated in this study. Author Contributions Conceptualization, P. Informed Consent Statement Informed consent was obtained from all subjects involved in the study. Data Availability Statement No new data were created or analyzed in this study. Conflicts of Interest The authors declare no conflict of interest.
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