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Does The Way A Muscle Feel After a Workout Determine If Your Workout Was A Success?


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Does the way your muscle feel after a workout dictate how
 successful you were in developing sufficient stimulus to cause
 your muscles to grow? Not necessarily. While delayed
 soreness is an indication of micro tears in muscle, which are
 necessary to cause the body to overcompensate and build
 more muscle tissue after a workout, it doesn't indicate if
 proper training protocols were followed during the workout
For instance, one could get on a stationary cycle and peddle at
 a moderate pace for an extended period of time and get sore
 in the leg muscles a day or two later. But that training does
 little to build muscle. It will build endurance but offers
 insufficient resistance to stimulate muscle growth.
The trick is to find the proper intensity level,number of reps or
 time under tension and resistance level to use in your training
 to get optimum results. One of the ways to do this is to do an
 analysis of muscle fiber content in each muscle group. That
 way you will be able to use the proper tut for each muscle

 group. A muscle fiber analysis is done in the following way:
Select an isolation exercise and strictly perform an arbitrary
 number of repetitions at a moderate to slow speed, e.g., 6-12
 repetitions, at about a 5/5 cadence (make certain the TUT is
 at least 60 seconds;
Rest approximately three minutes then complete a second set
 of that exercise with the same weight
In both sets train to muscular failure and recent a mixed fiber
 type, whose ratios reflect the degree of TUT reduction.
Now that you have determined muscle fiber type and ideal tut,
 or number of reps,whichever method you use, it is time to
 develop an ideal training regimen to maximize muscular
 development. If your muscle is mostly fast twitch, use a tut of
 45-60 seconds per set. If it is slow twitch, use a tut of 90-120
 seconds. If it falls in-between use a tut of 65-90 seconds.
Some important points to take away from this is to use:
Ideal tut or reps for each muscle fiber type/group
proper amount of resistance to cause muscular failure or
 exhaustion with this rep count
constantly attempt to use more weight every workout

get the proper amount of rest

train the right amount and none extra to avoid over trainingord
 your TUT. If the TUT in the second set is 50% or less than the
 first set, that muscle group is predominantly fast twitch (since
 the muscle lost so much strength). If you lose less than 15%
 TUT, maintained or even increased your TUT in the second
 set (which is possible), that muscle group is predominantly
 slow twitch.
Anything between these two figures repres
David Groscup has over 35 years of training experience in
 HIT, or High Intensity weight training. He is certified as a High
 Intensity Trainer by the IART/Med-Ex Group and has worked
 with many people successfully using this protocol.


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