Mechanical Tension: Cellular Activation & Biological Performance Systems

In the pursuit of achieving optimal fitness levels, it is crucial to understand the fundamental principles that govern muscular growth and strength development. One such principle is mechanical tension, which plays a pivotal role in driving adaptation and enhancing athletic performance. This paper aims to delve into the concept of mechanical tension and shed light on how it influences muscular development. By understanding the science behind mechanical tension and incorporating appropriate training strategies, fitness enthusiasts can maximize their gains and take their fitness journey to new heights.

Defining Mechanical Tension:

Mechanical tension refers to the force exerted on muscle fibers during physical activity. It occurs when muscles contract against a resistance, such as weights, resistance bands, or bodyweight exercises. The level of mechanical tension experienced by the muscles is a crucial factor in determining the magnitude of the adaptive response. When mechanical tension exceeds the muscles' current capacity, it creates microtrauma within the muscle fibers. This microtrauma triggers a cascade of physiological processes that lead to muscle repair, growth, and strength gains: Protein Synthesis.

Role of Mechanical Tension in Muscle Growth:

Muscle growth is driven by the need to adapt to increased mechanical tension. When muscles are subjected to resistance training, they undergo a process called protein synthesis, where new contractile proteins are produced to repair and strengthen the muscle fibers that experience the microtrauma. Higher mechanical tension during exercise stimulates a greater protein synthesis response, leading to enhanced muscle growth.

To optimize mechanical tension, it is essential to progressively overload the muscles by gradually increasing the training load over time (ex. increasing weights). This progressive overload principle ensures that the muscles are consistently exposed to new and challenging stimuli, encouraging continuous adaptation and growth. Incorporating exercises that allow for full range of motion and maintaining proper form also helps to maximize mechanical tension, as it targets the muscles more effectively.

Strategies to Enhance Mechanical Tension:

a.) Several strategies can be employed to maximize mechanical tension during workouts. First and foremost, focusing on compound exercises is key. Compound exercises, such as squats, deadlifts, bench presses, and pull-ups, involve multiple muscle groups and joints, allowing for the generation of substantial mechanical tension in multiple body parts. These exercises should form the foundation of any training program aimed at increasing muscle growth and overall strength.

b.) Implementing progressive overload is crucial for sustained development. Gradually increasing the weight, repetitions, or volume of training sessions ensures that the muscles are constantly challenged and forced to adapt. This can be achieved by manipulating variables such as sets, reps, intensity, rest periods, or exercise variations.

c.) Arguably by best suggestion, controlling the eccentric (lengthening) phase of an exercise can further enhance mechanical tension. The eccentric phase is associated with higher force production and muscle damage, leading to greater adaptations. By slowing down the eccentric portion of the movement and focusing on the controlled lowering of the weight, more tension is placed on the muscle fibers, promoting microtrauma, and thus growth.

Key Takeaways:

Mechanical tension is a vital component of muscle growth and strength development. By understanding the principles behind mechanical tension and employing appropriate training strategies, fitness enthusiasts can optimize their workouts to achieve remarkable gains. Incorporating compound exercises, progressively overloading the muscles, and emphasizing the eccentric phase are effective ways to enhance mechanical tension. By applying these strategies consistently and with proper technique, individuals can unlock their full fitness potential and realize their goals for a stronger, more muscular physique.

The Arnold Split: What Made the 7x Mr. Olympia Get Such A Physique?

What is the Arnold Split?

Arnold Swarzanegger is regarded as one of the greatest bodybuilders of all time. Known for his multiple bodybuilding championships, it is crucial to examine how he reached such excellence and the science behind the training split he employed. Because bodybuilding contests are primarily reliant on muscular bulk as well as definition, the Arnold split is built around high intensity and volume training. The Split promotes both high volume bulking (muscle gain) and may be used to tone trained muscles (cutting).

Considering Arnold was such a committed and persistent weightlifter, this split is significantly more tough and demands far more energy than other training divisions. In essence, it comprises of a minimum of six working days, and the training is split as follows:

Monday: Chest & Back

Tuesday: Shoulders, Triceps, Biceps, Forearms

Wednesday: Legs & Lower Back

Thursday: Chest & Back

Friday: Shoulders, Triceps, Biceps, Forearms

Saturday: Legs & Lower Back

Sunday: Rest Day

Note: Arnold also used a twice-daily split, where he had a morning session followed by an afternoon session. But, I would only propose such a split to bodybuilders who have the health, time, and expertise to commit to anything this intense.

Pros & Cons of the Arnold Split

In contrast to a PPL split, which targets 'pushing' and 'pulling' muscle movements, the Arnold Split focuses on opposing muscle groups on the same day, such as chest and back. This sort of training is also known as agonist/antagonist training, and it is in direct opposition to the "athletic motions" that may be produced through the PPL split. Because opposing muscles are exercised on the same day, the body instinctively adapts to muscular balance to ensure that equal attention is placed on all parts of the body. This can help to avoid muscular imbalances, which can stymie growth.

However, if an imbalance does develop, the Arnold Split can assist in masking such issues. This is because of the 7x Mr. Olympia's split, specifically trains each muscle at a high intensity at least twice a week, putting the required attention needed to promote growth.

As mentioned, training opposite muscle groups can have its advantages and disadvantages. A benefit would be that pressing strength dramatically improves because of the emphasis of different movements as the different mechanical tensions increase speed of movement. This implies that if you do a bench press set then superset it with the opposing exercise, such as horizontal rows, you will enhance your overall speed and thus strength. This is also known as antagonist supersets.

Though high-volume training may be quite useful, I would only advocate it to intermediate and even experienced weight lifters due to the demanding nature of the program. This split was mostly employed during Arnold's prime years, when he would train for 5-6 hours every day. Arnold also had the necessary resources, skill, and backing to carry out such a plan. Simply put, burnout is pretty normal after a few weeks of performing this regimen. As a result, listening to your body and recovering adequately is more vital than for other splits.

Key Points

To summarise, weight lifting is a great technique to get into shape, build discipline, gain muscle, lose weight, and even just for pleasure! That being said, what better way to accomplish so than by following in the footsteps of one of the best bodybuilders of all time? Arnold's split demands focus, energy, time, and consistency. However, if done correctly, this training division will provide you with significant and regular results.

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Pre-workout - It's More Than You Ever Imagined

Loaded with stimulants, is pre-workout notably that big of a game-changer? How much should I take? When should I take it? What exactly does it do?

Through the contents of the article, you will further learn, and understand what pre-workout is and how you can use it to enhance your performance!

What Exactly Is Pre-Workout?

In short terms, Pre-Workout is utilised to lower your levels of fatigue throughout your workout. It is meant to give you a short burst of high energy in order to optimize your workout performance.

Here are the main components of Pre-Workout:

Caffeine

Most pre-workouts have a range of around 150 mg - 300 mg of caffeine per recommended serving. In terms of comparison this is around three standard cups of coffee, which is a considerable amount, especially given that it is taken in one dosage, within such a short period of time. With high levels of caffeine being mixed with L-Theanine, the typical jittery or agitated sensation associated with energy drinks is minimized.

Beta-Alanine

In addition to being accessible as an independent supplement, Beta-Alanine can be found in the majority of pre-workout supplements. Despite being a non-essential amino acid that your body naturally produces, an increase in Beta Alanine can boost the compound carnosine, which is a chemical most typically found in brain and muscle tissue. Carnosine is a pre-workout component that aids in endurance during high-intensity exercise. Beta-Alanine is also one of the causes of tingling sensations, which are generally considered to be innocuous. (Any severe or out of the ordinary sensations should be discussed with your doctor or a health expert.)

Nitrosigine®

"Nitrosigine is another patented ingredient" in pre workouts that improves attentiveness ("How Does Pre Workout Help You Reach Your Goals"). It also plays an important function in increasing blood flow throughout muscles, which boosts muscular endurance. L-Citrulline, another pre-workout substance, contributes to enhanced blood flow by physically relaxing arteries, allowing them to expand and boost blood flow. It is also important to note that unlike other stimulants in the market, supplements with Nitrosigine reduces the crashes and the fast increase in anxiety that is seen with other stimulants.

Other ingredients found in pre-workouts include Creatine, TeaCrine, Taurine, and Electrolytes, which contribute to the accumulation of higher energy, better muscular endurance, increased oxygen flow, and more.

How Much and When Should I Take it?

Most pre-workout labels state that you should take it around 30 minutes before the start of your workout. This period is certainly dependent on your body and how you naturally break down the contents of the supplement, but the usual time for the body to break down caffeine is 15 to 45 minutes. That time is proportional to the time required to digest other nutrients and minerals as well.

Over time, your body will naturally metabolize the caffeine faster and more efficiently, resulting in a reduction in the effects and an increase in energy levels. In such cases, many individuals either increase the dosage, although this must be done with caution because caffeine overdosing can have fatal repercussions, and I would personally advise against doing so.

Do I Really Need It?

The short answer is no. Pre-workout products, like many other supplements in the fitness industry, are fully optional, and it truly comes down to what your body needs to enhance your performance both in and out of the gym safely. It is a beneficial supplement that has been extensively explored in the fitness industry. Although pre-workout would be a fantastic addition to your regimen, skipping it can be just as beneficial.

Just remember to subscribe to HustleNow for more information about other supplements in the fitness industry!

Works Cited

Contributors, WebMD Editorial. “Pre-Workout Supplements: How It Can Benefit Your Overall Well-Being.” WebMD. WebMD, n.d. Web. www.webmd.com/fitness-exercise/health-benefits- pre-workout-supplements. Accessed April 20. 2022.

“How Does Pre Workout Help You Reach Your Goals.” ProSupps.com. ProSupps®, n.d. Web. www.prosupps.com/blogs/articles/how-does-pre-workout-help-you-reach-your-goals. Accessed April 21. 2022.

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