Activation exercises are typically short, isolation exercises that target specific muscles to “wake them up”. Just like stretching, activation exercises increase blood flow to prepare the muscles for weightlifting, cardio, sports, or other physical activities.
The 6-12-25 Protocol is a powerhouse training protocol that harnesses the intensity of giant sets to pack high-volume work into a short period. By targeting one muscle group or body part per set, this method takes you through three different exercises with minimal rest, hitting 6, 12, and 25 reps in quick succession.
Muscle activation levels
In general, the step-up exercise and its variations [lateral, diagonal, and cross-over] showed the highest GMax activation (average 125.09% MVIC, ranging from 104.19-169.22% MVIC).
Simply put, Power = Force x Velocity, which means power can be improved by increasing force or velocity, or using a mixed-methods approach. To maximize power development, a combination of unloaded (e.g., 0% 1 RM) and loaded (e.g., up to 90% 1 RM) exercises can be used, and enhance program variety.
MAT is effective for sports-related injuries by addressing muscle imbalances that impair performance and recovery. It promotes healing, reduces pain, and restores function, helping athletes return to their sport stronger and resilient.
The squat is often referred to as the king of all exercises, and for good reason. This powerhouse lift targets the quadriceps, hamstrings, glutes, and lower back, while also engaging the core for stability. Squats not only build muscle and strength but also improve overall athleticism and functional movement.
Getting Close to Failure - Having fewer 'reps in reserve' for 1-3 sets can lead to a greater muscle pump. This means pushing your muscles into the overtime region to complete the set. High Volume - You need to perform at least 10 reps of an exercise across multiple sets.
In 2016 a study at McMaster University in Ontario, USA found that lifting relatively light weights (about 50% of your one-rep max) for about 20–25 reps is just as efficient at building both strength and muscle size as lifting heavier weights (up to 90% of one-rep max) for 8-12 reps.
The best muscle-building foods are high in protein, contain complex carbohydrates, and provide healthy fats. Examples include lean meats and fish, nuts and seeds, beans, and whole grains. Fresh vegetables and fruits also contain vitamins, minerals, and antioxidants, which are important for muscle growth and recovery.
These results suggest that the time the muscle is under tension during exercise may be important in optimizing muscle growth; this understanding enables us to better prescribe exercise to those wishing to build bigger muscles and/or to prevent muscle loss that occurs with ageing or disease.
'The Douglas Heel Method'
Be Activated is a fast and accurate method of pin-pointing the root cause of breakdowns or dysfunctions in your client's body. With activations we reset the nervous system by correcting breathing and movement patterns, dramatically influencing the body and mind.
Electromyography (EMG) is a common technique that measures the bio-potential produced by the contraction of muscles [15]. This technique detects the current generated by the ionic flow across the muscle fiber and transmitted through neighbor tissues.
The lats tend to be one of the hardest muscles to develop.
Growth hormone (GH) helps to:
Build skeletal muscle tissue. Develop body strength. Eliminate body fat.
Creatine Phosphate (with oxygen)
So all muscle cells contain a high-energy compound called creatine phosphate which is broken down to make more ATP quickly. Creatine phosphate can supply the energy needs of a working muscle at a very high rate, but only for about 8–10 seconds.
Downtime between workouts (whether you're lifting, doing cardio or training for a sport) is when our bodies have a chance to actually build muscle. Strenuous workouts cause muscle breakdown, while rest allows our bodies to build it back up.