The maximum acceleration lifting phase

As we saw in the first chapter (principle 1) to generate the maximum force possible with a given weight, you must try to generate as much acceleration as possible during the lifting/concentric phase. This is even more important when using a prestretch because the biggest advantage of this prestretch is that it increases your capacity to produce more force (remember that force = mass x acceleration) during high-speed movements. When you try to accelerate as much as possible (as we saw earlier, the intent to accelerate is as important as the actual movement speed) you increase the recruitment of the high-threshold motor-units and you upregulate their firing frequency. As a result, you use more of the "money fibers" and you make them work harder.

1. Start with a controlled and tensed eccentric movement during the first % of the phase. This creates a proper muscle preactivation state and will allow you to better focus on the target muscle.

2. End the eccentric portion by a rapid and forceful stretch to increase the force production during the subsequent lifting action.

3. As soon as you reach the prestretch position, initiate the lifting action as fast as you can. Remember to try to generate as much acceleration as you can on each rep. As fatigue sets in, the actual speed of the reps will decrease, but the intent to accelerate has the same training effect as the actual speed of the movement.

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Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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