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We talk about using compound movements and heavy weights, low reps, high intensity in order to increase power output, absolute strength, and rate of force production. But why? Can’t we just get bigger muscles and be strong by bodybuilding? Well yes and no. It is important to understand how the nervous system plays a role in strength. This is particular important to the powerlifter, Oly lifter, or general strength athlete, and especially novices.
Whether for novices or for elite athletes, a primary training objective should be a more complete, coordinated, and effective recruitment of motor units in the working muscle. Neuromuscular efficiency is the easiest, fastest way for improvement to occur, and well-designed training programs optimize its development.
While the muscle fiber is the basic unit of contraction, without its intricate link to the nervous system, coordinated movement could not occur.
•The central nervous system is linked to muscle fibers by way of motor neurons.
•These neurons vary in size and innervate varying numbers of muscle fibers depending on fiber-type and muscle function. Slow-twitch fibers are innervated by smaller motor neurons.
•Fast-twitch fibers type II (strength fibers) are innervated by larger motor neurons. In terms of speed and magnitude of conduction, think of the motor neurons for type I fibers as drinking straws and those of type II fibers as fire hoses.
The motor unit is the basic functional unit of the neuromuscular system, since muscle fibers fire only within motor units and never individually.
•Heavy, high-velocity training over time improves recruitment, defined as the quantity of motor units in the muscle actually generating force during contraction.
•A higher percentage of recruited motor units means more force and more power.
•Average novice trainees can recruit around 70% of their available motor units on the day they start training. Intermediates have increased their neuromuscular ability to recruit motor units and generate force, and by the time they become advanced trainees they may be able to recruit in excess of 95% of the available motor units.
•Neuromuscular improvement is one of the main reasons strength and power can be gained in the absence of muscle-mass increases, although hypertrophy normally accompanies a strength increase.
The take-aways:
•Heavy, high intensity training, with compound movements greatly increases the number or motor neurons recruited and therefore strength increase beyond that of sarcoplasmic (bodybuilding type) hypertrophy type training.
•Exercise specificity in any program is important. If you want a bigger squat then squat, and groove those pathways and teach your body to recruit the necessary neurons to increase force output. This is why novices see huge strength increases quickly. They are getting efficient.
•You can increase your neuron recruiting ability through training, getting stronger without getting bigger.
•Muscle fibers of Type I have been shown to be able to convert to strength, or Type II fibers, or to be able to be further utilized in force production to a greater extent. Again all brought about by the type of training discussed.
Big isn’t always strong. Strong is strong.
Whether for novices or for elite athletes, a primary training objective should be a more complete, coordinated, and effective recruitment of motor units in the working muscle. Neuromuscular efficiency is the easiest, fastest way for improvement to occur, and well-designed training programs optimize its development.
While the muscle fiber is the basic unit of contraction, without its intricate link to the nervous system, coordinated movement could not occur.
•The central nervous system is linked to muscle fibers by way of motor neurons.
•These neurons vary in size and innervate varying numbers of muscle fibers depending on fiber-type and muscle function. Slow-twitch fibers are innervated by smaller motor neurons.
•Fast-twitch fibers type II (strength fibers) are innervated by larger motor neurons. In terms of speed and magnitude of conduction, think of the motor neurons for type I fibers as drinking straws and those of type II fibers as fire hoses.
The motor unit is the basic functional unit of the neuromuscular system, since muscle fibers fire only within motor units and never individually.
•Heavy, high-velocity training over time improves recruitment, defined as the quantity of motor units in the muscle actually generating force during contraction.
•A higher percentage of recruited motor units means more force and more power.
•Average novice trainees can recruit around 70% of their available motor units on the day they start training. Intermediates have increased their neuromuscular ability to recruit motor units and generate force, and by the time they become advanced trainees they may be able to recruit in excess of 95% of the available motor units.
•Neuromuscular improvement is one of the main reasons strength and power can be gained in the absence of muscle-mass increases, although hypertrophy normally accompanies a strength increase.
The take-aways:
•Heavy, high intensity training, with compound movements greatly increases the number or motor neurons recruited and therefore strength increase beyond that of sarcoplasmic (bodybuilding type) hypertrophy type training.
•Exercise specificity in any program is important. If you want a bigger squat then squat, and groove those pathways and teach your body to recruit the necessary neurons to increase force output. This is why novices see huge strength increases quickly. They are getting efficient.
•You can increase your neuron recruiting ability through training, getting stronger without getting bigger.
•Muscle fibers of Type I have been shown to be able to convert to strength, or Type II fibers, or to be able to be further utilized in force production to a greater extent. Again all brought about by the type of training discussed.
Big isn’t always strong. Strong is strong.
