Kenny Croxdale
Level 7 Valued Member
Defining Successive InductionWhat about the use of "Successive Induction"?
For those following this thread, lets define it for them so that we might dicuss it.
Successive Induction
SUCCESSIVE INDUCTION | Luke Riley
SUCCESSIVE INDUCTION This is a concept I picked up from JS Strength Performance and when applied correctly it can make a massive difference to your training. Successive Induction is basically focussing on contracting the ANTAGONIST muscle group during the ECCENTRIC portion of a particular...
www.coachlukeriley.com.au
Successive Induction is basically focussing on contracting the ANTAGONIST muscle group during the ECCENTRIC portion of a particular movement to allow for a stronger contraction of the AGONIST muscle group during the CONCENTRIC portion of the movement.
How this works:
By focusing and contracting the antagonist muscle during the eccentric phase of the movement it tells the agonist muscle to “turn off’ the inhibiting mechanisms which stop the muscle contracting maximally i.e. the gogli tendon organ. However because the agonist muscle is still under load (i.e. still holding onto the weight) it cannot ‘turn off’ which creates more and more tension through the agonist muscle.
Let's break this down some more...
The Golgi Tendon Organ
Think of the Golgi Tendon Organ like the electric breaker at your house. If too much current is coming in, the breaker is tripped, turning off the electricity.
The Golgi Tendon essentially works the same way. If too much force is occuring in a muscle contraction, it shuts down the contraction.
Resetting The Golgi Tendon Organ
The Golgi Tendon is set up to shut down an exercise when it preceives there is too much force for the muscle to handle. It is a safety mechanism, like the electric breaker at your house
Progressive Resistance Training in which weight is gradually increase in an exercise reprograms the Golgi Tendon so that it takes more force to shut it down.
It's amounts to switching your electric outlet from being a 15 amp circuit to a 20 amp circut so that it doesn't trip the break at your house.
Agonist Muscles
These are the muscle invovled an exercise.
Antagonist Muscle
These are the muscle not invovled in an exercise.
Example
1) Triceps Pushdown
The Triceps are the Agonist.
The Biceps are the Antagonist.
2) Curl
The Biceps are the Agonist.
The Triceps are the Antagonist,
Genearally, Muscles of the Upper Body are simple. They have a opposing Muscles that are Agonist/Agonist: Biceps/Triceps, Pecs/Lats, etc.
The Agonist being the Gas and the Antagonist the Bake.
Car Analogy
Agonist Muscles: Think of them as the gas pedal.
Antagonist Muscles: Think of them as the brake.
During an Agonist Muscle Exercise, the Antagonist Muscles provides a braking effect to protect the muscle from too much force.
Thus, when performing an Agonist Exercise, the Antagonist Muscle prevents maximal or optimal force production in the Agonist Exercise.
When the Atagonist Muscle are engaged in the Agonist Exercise, it amount driving with the brake on.
How To Disengage That Antagonist Brake
1) Successive Induction
This one method.
However, I am more of a fan off these two...
2) Atagonist Exercise Prior To Angonist Exercise
Performing an Antagonist Exercise with a fairly easy, moderate load prior to an Agonist Exercise disengages the Braking Effect of the Antagonist Muscles. This allows greater force production in the Agonist Exercise (a heavier load or more power to be produced).
3) Stretching The Antagonist Muscles Prior To The Angonist Exercise
This method disengages the Braking Effect of the Antagonist Muscles. I perfer this approach.
However, things work differenty with the Lower Body due to,,,
Lombard's Paradox
Lombard's paradox - Wikipedia
en.wikipedia.org
When rising to stand from a sitting or squatting position, both the hamstrings and quadriceps contract at the same time, despite them being antagonists to each other.
Due to the fact that Agonist and Antagonist are engaged in Lower Body Movements, a differennt approach needs be employed rather than "Disengaging The Antagonist Brake" (Successive Induction, Antagonist Exercise Prior to Agonist Exercise, or Antagonist Stretch Prior to Agnoist Exericse) posted above.
Periodization Trainingplease tell me, anyone, about what they think of this sort of "periodization"-
This means you have a plan rather then wondering around aimlessly.
A Periodization Plan is composed of a specific number of weeks of Progressive Loading/Intenstiy; providing stress and then allowing the muscle to become stronger.
Periodization Plans come with a beginning with easy load and end in the final week of pushing the exercise to failure or close to it; which concludes that Periodazation Plan.
The following week, a New Periodization Training Plan is begun with an easy load and end in the final week of pushing the exercise to failure or close to it; which concludes that Periodazation Plan.
The Length Of Periodization Training Plans
1) Novice Lifters
They adapt slowly. They are able to make progresss on programs of around 12 week before beginning a New Periodization Plan.
2) Advance Lifters
They adapt quickly. They are able to make progresss on programs of around 3 - 4 week before beginning a New Periodization Plan.
3) Intermediats Lifter
Their Periodization Plan falls in between Novice and Advance Lifters.
Recovery and Growth
The New Periodization Plan of starting over with an easy load allows for Recovery. Recover is where growth take place.
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