How to Increase Your Strength Through Utilizing Your Nervous System

   

 Have you ever wondered why power lifters can lift so much, even though some of them are not that big? Well, I am here to tell you that most of the strength gains that power lifters and individuals just starting a workout program see are from neural adaptions. Strength is primarily a property of the nervous system. Thus, strength is not exclusively a property of muscle. This shows that motor unit recruitment, stimulation frequency, spinal activation, brain activation and other neural factors are important to strength gains. These neural factors explain strength gains in individuals who do not see an increase in muscle hypertrophy.

     Motor units are not all recruited at the same time. Rather, they are controlled by a number of different neurons that can transmit excitatory or inhibitory impulses. The motor unit is activated and its muscle fibres contract only when the incoming excitatory impulses exceed the inhibitory impulses and the threshold is met. The muscle can increase its ability to generate force when the motor units perform more synchronously. This means that the motor units are working together in a similar pattern to allow for a greater force to be produced by the working muscle.

BBQ T-bone Steak Served with some Fresh Vegetables

     This is a go-to recipe of mine that I eat to build some serious muscle and strength. Steak is great for building muscle because it contains iron, zinc and creatine. All of which are essential to producing testosterone and building muscle. Also, aside from the steak, this recipe is served with some of my favorite fresh vegetables that taste great!

     

For this recipe, you will need a 4-6oz T-bone steak, some fresh baby arugula, a few hot peppers and a good quality extra virgin olive oil. 

     

To begin, preheat your BBQ to 425 degrees and then take your T-bone steak and seasons both side of the steak with a little bit of salt and pepper. Once, the grill has heated up, drizzle a little bit of extra virgin olive oil over the steak and then place the steak onto the grill. Now, let the steak cook for about 4-5 minutes each side until it is cooked. After the steak is cooked, remove it from the BBQ and place it on to a large plate.

    Now, for your vegetables, take a large handful of baby arugula and place it on the side of your dish, next to the steak. Chop up half of a red pepper and jalapeno pepper and add it onto the baby arugula. Season the vegetables with a dash of salt and pepper. Then drizzle a little bit of extra virgin olive oil and white wine vinegar over the vegetables and serve!

How to properly prepare for your competition? The Tapering Method

     Whether you are a hockey player, football player, power lifter or marathon runner, achieving maximal performance for your competition is critical. In order to achieve maximal performance for your competition you must focused and ready at all times. Competitions can be physically and mentally demanding, so it essential for an athlete to be maximally prepared.

   

 Prior to competition athlete's will reduce their training intensity and frequency to prepare for their upcoming competition. By reducing your intensity and frequency before your competition, this will ensure that your body is fully rested and injury free. This method is referred to as the tapering method. The tapering method is the period in which you are reducing your training intensity and frequency to ensure maximal recovery prior to your competition. The tapering method allows for your body to recover and heal any damaged muscles, tendons or tissues. Research suggests that the tapering phase can start anywhere from 4 days before competition and all the way up to about 20 days before competition. It all depends on the sport or event your preparing for, as some sports and events will require a longer tapering phase, whereas others will require a shorter tapering phase.

     Since the tapering phase allows time for the muscles, tendons and tissues to repair, athletes will usually experience a significant increase in strength, power, and performance ability during this phase. Also, the tapering phase will allow for energy reserves to be replenished (i.e. muscle and liver glycogen). Lastly, research has shown that with proper tapering an athlete's performance for their competition can increase upwards of about 3%.