Description

This is a lecture by Chad Waterbury from 2007’s JP Fitness Summit.1DVD – RipReturning to the JP Fitness Summit, Chad is one of the most sought-after writers and speakers in the country, and he just released the much-anticipated book, Muscle Revolution. Chad Waterbury is a physiologist who specializes in human performance enhancement and body transformation. He has a M.S. in Physiology from the University of Arizona, along with undergraduate studies in Human Biology and Exercise Science. Chad has extensively studied and researched the neurophysiology of human performance and motor control. His training experience and academic research beget novel (read Revolutionary) training techniques for individuals at all levels of the fitness spectrum.These are take home points from this lecture:1) We have 3 types of Motor Units – small, medium and large and they tend to innervate muscle corresponding in size . .small, medium and large2) Once a motor unit stops firing, so does the muscle . .you’re no longer training it ! ( re-read that). AND the failure occurs biggest to smallest.3) So in a bench press, when the big motor units stops firing, so do your pecs . .so your bench now start to bear down on delts, tris and rotator cuff . .keep that set going and the big delts shut down and now you invite injury as the rotator cuff, small muscles around the forearm and core try to keep control of the weight.4) YOU SHOULD HAVE STOPPED THE SET WHEN THE FAST/ BIG MOTOR UNITS STOPPED FIRING5) How do we know when this is ? . .movement speed is directly correlated to the MU firing . .so when your movement slows . .stop the set ( re-read that ) . . ….this means we want speed (under control) in our concentric . .1-3 sec depending on range of motion of course6) By using 80% of 1RM, you’re pretty much guaranteed they strength and hypertophic response you want . .the cool thing is this system is autoregulating ( think about it )Fast twitch guys will fail at 5 reps, slow twitch guys will keep the speed up for 12 repsFor muscle growth you want to hit a rep total of about 24-36 reps/ muscleSo the fast twitch guy naturally ends up doing 10 x 3 and the slow twitch guy keeps his speed longer and does 3×12