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In this video, I explore a novel concept in training: increasing the length of muscle fibres. We do this by increasing “sarcomeres in series.” This means that we have more contractile units arranged end-to-end, as opposed to side-by-side.
This is important, seeing as we actually see a reduction in sarcomeres in series as a response to long periods of sitting. This is because placing our muscles in a shortened position for long periods of time can actually reduce sarcomeres in series and shorten the “optimum muscle length.”
Imagine placing your arm in a cast for a long period of time. Eventually, this static, shortened position (immobilisation) would force adaptations in the muscle. This actually happened to me! Not only do you lose muscle fibre length, as a result (and sarcomeres in series), you also lose the ability to exert force across a larger range of motion.
And, if you spend huge amounts of time sitting with your muscles in a shortened position, the very same thing happens to them!
We can combat this by using eccentric training. That means lengthening the muscle under load. This has been shown in studies to increase sarcomeres in series and, therefore, potentially “re-lengthen” the muscle fibres.
This actually has a number of interesting effects. Not only can it improve your “optimum muscle length” but it can also reduce your likelihood of injury and even help you get into a deeper stretch prior to athletic endeavours.
Watch the video for the details!
References and Further Reading:
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Hody, S., Croisier, J.-L., Bury, T., Rogister, B., & Leprince, P. (2019). Eccentric Muscle Contractions: Risks and Benefits. Frontiers in Physiology, 10, 536. doi.org/10.338...
Lieber, R. L. (2018). Biomechanical response of skeletal muscle to eccentric contractions. Journal of Sport and Health Science, 7, 294-309.
di Cagno, A. Et al. (2020). Effects of accentuated eccentric training vs plyometric training on performance of young elite fencers. Journal of Sports Science and Medicine, 19(4), 703-713. pubmed.ncbi.nl...
Brockett, C. L., Morgan, D. L., & Proske, U. (2001). Human hamstring muscles adapt to eccentric exercise by changing optimum length. Medicine & Science in Sports & Exercise, 33(5), 783-790.
Негізгі бет A Technique for LONGER Muscle Fibres - To Access Untapped Athletic Potential!
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