In resistance training, in bodybuilding in particular, we try to optimize muscle growth and power, using the most effective and varied methods.
However, weight training often proves to be a "forcing" on the growth of some muscles which, due to phylogenetic factors, have taken on characteristics such as not to marry modern concepts.
The fact remains that a bodybuilder, to aspire to his maximum in terms of results, must "grind" hard and intense workouts such as to allow the increase of the muscular cross section (hypertrophy).
-crural that, at least in knee flexion, are not used so exasperately in any sport. Yet, in the gym they are trained almost exclusively with the leg-curl, as if they had to prepare only for that movement - little or not at all functional. This exercise also has an open kinetic chain and, by definition, has almost nothing to do with the movements that an individual performs in daily gestures.
In "stage" bodybuilding this is fine, because the primary objective remains the "hypertrophy" to be shown in the poses. The athlete makes a choice on the right risk / benefit ratio, shifting the balance towards the "benefit" and neglecting (often deliberately), or not caring, the "risk" parameter. For what concerns the "competitive spirit, this can have" right ", condemnable or not, because an" athlete must reach the goal (almost) at any cost.
For all the others, on the other hand, the reality of the facts is "another". Remaining in the "well-being" area, one should understand what the body needs, and not make any muscle grow to the maximum.
It should therefore be understandable that sports and fitness, but even more so wellness (or its evolution), are very different realities.
Below we will try to understand how to train a person who has no competitive ambitions, dedicated only to fit-wellness, therefore to general psycho-physical well-being.
Basically, the properties of these muscles - including the composition of fibers - are the result of a "phylogenetic evolution that has produced the current human musculoskeletal system."
From a neurological point of view, muscles contain three types of fibers, activated with slow (type I) or fast (type IIa and IIb) discharges.
Note: IIa are also called intermediate, because they have the ability to specialize in one metabolic direction or the other, even if they retain a greater aptitude for type II.
The lenses exploit mainly oxidative energy metabolism, presenting a "high concentration of myoglobin and a denser capillarization, which gives them a red hue.
Fast fibers, on the other hand, use a mainly glycolytic metabolism and have a low tolerance threshold for fatigue, having a poor network of capillaries which gives them the typical clearer appearance.
What are the tonic-postural muscles?
Muscles with a prevalence of these fibers are classified as tonic-postural muscles. In the event that they are in a "dysfunctional" state, they manifest the state of suffering causing a condition of shortening and rigidity.
What are phasic muscles?
Muscles that predominate in this type of fiber are classified, based on their function, as phasic muscles. They manifest their "dysfunctional" state by weakening.
To clarify the above, c "it should be noted that each muscle contains a combination of the various types of fibers, but in some areas there is a predominance of one over the other.
What are the tonic-postural muscles?
Those that perform a mainly tonic-postural function are, starting from the bottom upwards: gastrocnemi, sartorius, hamstring, ileus psoas, rectus femur, tensor fascia lata, adductor and piriformis group, erector muscle complex of the spine and in particular, at the cervical and lumbar level, the square of the loins and the scalenes.
What are the phasic muscles?
Those that perform a mainly phasic function, therefore of movement but not of sealing, are: anterior tibial, vastus medial and lateral, medium, large and gluteus minimus, perineal muscles, erector muscles of the spine in the thoracic-middle portion, rhomboids, lower trapezius and brachial triceps.
For many scholars, the understanding of the distribution of fibers in the other muscles of the body (not mentioned) is not as clear; perhaps because probably the composition is so mixed and heterogeneous that it prevents us from establishing a true dividing line in terms of classification.
tonic-postural like that complex of muscles that "keeps us on our feet", counteracting the force of gravity, continuously maintaining balance and managing the center of gravity in the base polygon without interruption.
The phasic muscles, on the other hand, are those that allow us to lift loads, push one object or pull another; therefore to perform movements of force and not of duration.
for hypertrophic purposes, there is a tendency to retract and contract them further, causing chronic pain, altered postures, various imbalances and, last but not least, joint compressions.This happens because the long-lasting activation of abnormal joint reflexes (joint stress) causes a change in the memory of the Central Nervous System: from a condition of equilibrium it passes to a state of anomalous adaptation, giving rise to a muscular decompensation.
This decompensation is generated by the SN which "badly manages" the coordination of agonist-antagonist activities on the peripheral systems.
As a result, various muscles react by stiffening, while others weaken, due to abnormal work.
The solution is almost always a different active work, designed to establish a body balance that allows our muscular system to be efficient with minimal effort.
What remains necessary, however, is to understand which exercises should be performed or avoided in non-athletes.
the risk of changing muscle balance.
In these cases, therefore, it would be more appropriate to stretch the "stiff" muscles and strengthen those that appear "weak" - creating a functional compensation.
Certain exercises such as calf, leg-curl, hyperextension, sit-up, curl, abductor machine, lateral torso flexion, shrug or curl should be used marginally - or perhaps even abolished, because they are responsible for soliciting the already heavily stressed muscles for the most part. part of the day.
The main problem is that "those who go to the gym" do not necessarily seek to improve their postural condition, but devote themselves to aesthetics, to harmonize their body and reduce that damned excess fat.
We advise personal trainers to improve communication with customers, trying to make them understand the importance of balancing the locomotor system not only from an aesthetic point of view, but also and above all for a functional condition.
Therefore, even in an unbridled search for aesthetic improvement, it is good to choose exercises that are more productive from a "daily utility" point of view, such as squats, progression lunges, push-ups, pull-ups or rowing, stabilization exercises, proprioceptive etc. Not just gluteus machines, abductors and adductors, leg curls, tons of crunches and more.
And if the customer were to "put his foot down", there wouldn't be much to do. There will always be the "hairdresser" who wishes to develop delts and trapezius, ignoring the stress suffered by the humeral bachelor and rotator cuff over the course of the day.
In this case, we will simply try to minimize the damage by managing the exercises, the ROM, the load ... omitting as much as possible certain guidelines that, if on the one hand Mr. Olympia could not ignore, the subject in question could cause harm not negligible - especially in the chronic.
