Muscle Fiber Recruitment
Alright so what is muscle fiber recruitment?
Imagine if each different activity, workout or movement had a cost relating to the amount of muscle fibers required for that specific task. For some simple activity the cost may only be 5% or 10%, while expenses during exercising will go much greater to %70 or higher. So to answer the question. Muscle Fiber Recruitment encompasses the understanding of how many fibers are needed to be successful in a movement and ultimately your goal is to be able to maximize the amount of fibers used. Why?
When your body is utilizing more muscle fibers, it is quite taxing. Meaning the more muscle fibers that you are using demands more oxygen as well as mo re nutrients in the form of carbohydrates or fats from your body. Your cells will become little furnaces and begin to consume the fuel from your body, like FAT!
Why does this matter to me?
A large key to muscle growth and fat loss is directly related to your nutrient intake and the stress put on your muscles. The higher the percentage of fiber that you can work, will determine which fibers grow and develop versus the fibers that are unused that stay at a smaller size. Muscle density and thickness is rewarded to those who know the secret of how to get the most of their work out by getting most of their muscles working.
Many People get discouraged when they exercise for long periods of time and they never see results. They say they read all the articles, do all the work house, or the food that they are supposed to eat and they still do not see the results that they expect. The reason is that the exercises do not meet the bodies threshold for the need to create changes. There is no physical demand for creating more dense muscle tissue.The reason individuals do not change is because they follow a bunch of the same exercises that everyone else is apparently doing, without even taking into account that they need to change it up! Your body truly responds to a change in the range of motion, the amount of repetitions and an enormous factor that is overlooked is the need for the change of angle to rotate and stretch the points of attachment on your muscle and truly get it working.
Even if you use 60% of your fibers and workout for 4 hours, you still may not grow. Your body sees that stress as manageable.
Ask anyone who uses an online cookie cutter program or states to be a trainer yet has barely any muscle. Do you work all your muscle fibers when you're exercising?
And the sad truth is that most people do not. Do not worry because recruiting 80% and more of the fibers is not impossible and you do not have to live in the gym. I know it sounds cliche but you truly have to workout smarter not harder. I'm not asking you to slam heavy weights every day for years and years, that is unnecessary for most everyone as well as results can come sooner with applying science to exercise.
A few exercise principles known as Constant Tension and the pyramid are used to assist in making sure the most amount of recruitment for a reasonable amount of effort.