Adaptations to resistance training (Neural part 2)

         In a previous post we covered the first half of the neural adaptations from resistance training today we will cover the second aspect of neural adaptations. If your too lazy to click on the hyperlink, I'll give you the cliff notes version: As you include more resistance training in your workouts rate coding, recruitment and greater synchronization take place. Not sure what those are? Go ahead and click on the link. It won't take long. The question remains.... how do exercise scientist know that? Don't worry I'll do my best to answer that.

    Exercise Scientist use a method called Electromyography or EMG for short. This is performed two ways: Surface and intramuscular. Both use electrical nodes attached to the skin (Surface) or using a needle or fine wire inserted into the muscle (Intramuscular). The electrical signals stimulate muscle fibers and send data into a computer for readings. This is how we know that rate coding, recruitment and synchronization happen. 

    Additionally, we know that a phenomenon called cross-education happen. Cross education is where you train only one side of the body i.e. bicep curls and the untrained arm experiences small increases in strength by 8% and increases the size by 22%. We also know that individual muscle fibers produce more force then when both limbs contract together. This is called bilateral deficit. Cross-education and bilateral facilitation prove that neural adaptations happen first. In the first six to ten weeks of training your neural adaptions trump structural. After those ten weeks then muscle hypertrophy happens. To continue neural adaptations, one must incorporate variation in training (front squat over back squat), or progressive overload increased volume)