Nee, 3XL is niet op vakantie, alleen nog geen tijd gehad om uitgebreid te reageren en dat heb ik nu nog niet. Maar om het heel kort en simpel te houden.
Je lichaam beschikt over grote en kleine Motor Units. Hoe groter de Unit des te meer spiercellen worden aangesproken.
MU's vuren aan aan de hand van het te verplaatsen gewicht. Hoe groter het gewicht des te groter de MU's en des meer MU's aanvuren.
Kleine MU vuren altijd als eerste aan, gevolgd door de grote MU's.
E.e.a. houd dus in dat waneer het gewicht laag is je lichaam kleinere en minder MU's aanvuurd. Technieken die ervoor zorgen dat de kleinere MU's vermoeid raken (bv pre-ex.) zorgen er dus voor dat er in totaal minder MU's aangevuurd kunnen worden omdat
- een deel van de kleinere vermoeid zijn
- er voor de grote niet voldoen belasting aanwezig is.
Wat je bij pre-ex krijgt is dus maximaal gebruik van de kleinere MU's. Minimaal gebruik van de grote MU en aangezien het de laatste zijn die de meeste spiermassa aanspreekt minder belasting van de spier in z'n geheel.
Ik zal kijken of ik nog iets heb liggen om e.e.a. te verduidelijken, maar lees in ieder geval ook dit eens door
http://forum.dutchbodybuilding.com/...-speculations-on-exercise-prescription-42297/
Nog verder over Pre-ex.
Effect of pre-exhaustion exercise on lower-extremity muscle activation during a leg press exercise.Augustsson J, Thomeé R, Hörnstedt P, Lindblom J, Karlsson J, Grimby G.
Department of Rehabilitation Medicine, Göteborg University, Göteborg, Sweden 41345.
jesper.augustsson@rehab.gu.se
The purpose of this study was to investigate the effect of pre-exhaustion exercise on lower-extremity muscle activation during a leg press exercise. Pre-exhaustion exercise, a technique frequently used by weight trainers, involves combining a single-joint exercise immediately followed by a related multijoint exercise (e.g., a knee extension exercise followed by a leg press exercise). Seventeen healthy male subjects performed 1 set of a leg press exercise with and without pre-exhaustion exercise, which consisted of 1 set of a knee extension exercise. Both exercises were performed at a load of 10 repetitions maximum (10 RM). Electromyography (EMG) was recorded from the rectus femoris, vastus lateralis, and gluteus maximus muscles simultaneously during the leg press exercise. The number of repetitions of the leg press exercise performed by subjects with and without pre-exhaustion exercise was also documented. The activation of the rectus femoris and the vastus lateralis muscles during the leg press exercise was significantly less when subjects were pre-exhausted (p < 0.05). No significant EMG change was observed for the gluteus maximus muscle. When in a pre-exhausted state, subjects performed significantly (p < 0.001) less repetitions of the leg press exercise.
Our findings do not support the popular belief of weight trainers that performing pre-exhaustion exercise is more effective in order to enhance muscle activity compared with regular weight training. Conversely, pre-exhaustion exercise may have disadvantageous effects on performance, such as decreased muscle activity and reduction in strength, during multijoint exercise.
http://www.ncbi.nlm.nih.gov/pubmed/12741886
Effects of exercise order on upper-body muscle activation and exercise performance.Gentil P, Oliveira E, de Araújo Rocha Júnior V, do Carmo J, Bottaro M.
College of Physical Education, Catholic University of Brasilia, Brasilia, Brazil.
paulogentil@hotmail.com
With the purpose of manipulating training stimuli, several techniques have been employed to resistance training. Two of the most popular techniques are the pre-exhaustion (PRE) and priority system (PS). PRE involves exercising the same muscle or muscle group to the point of muscular failure using a single-joint exercise immediately before a multi-joint exercise (e.g., peck-deck followed by chest press). On the other hand, it is often recommended that the complex exercises should be performed first in a training session (i.e., chest press before peck-deck), a technique known as PS. The purpose of the present study was to compare upper-body muscle activation, total repetitions (TR), and total work (TW) during PRE and PS. Thirteen men (age 25.08 +/- 2.58 years) with recreational weight-training experience performed 1 set of PRE and 1 set of PS in a balanced crossover design. The exercises were performed at the load obtained in a 10 repetition maximum (10RM) test. Therefore, chest press and peck-deck were performed with the same load during PRE and PS. Electromyography (EMG) was recorded from the triceps brachii (TB), anterior deltoids, and pectoralis major during both exercises. According to the results, TW and TR were not significantly different (p > 0.05) between PRE and PS. Likewise, during the peck-deck exercise, no significant (p > 0.05) EMG change was observed between PRE and PS order. However, TB activity was significantly (p < 0.05) higher when chest press was performed after the peck-deck exercise (PRE).
Our findings suggest that performing pre-exhaustion exercise is no more effective in increasing the activation of the prefatigued muscles during the multi-joint exercise. Also, independent of the exercise order (PRE vs. PS), TW is similar when performing exercises for the same muscle group. In summary, if the coach wants to maximize the athlete performance in 1 specific resistance exercise, this exercise should be placed at the beginning of the training session.
http://www.ncbi.nlm.nih.gov/pubmed/18076251?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=1&log$=relatedarticles&logdbfrom=pubmed
