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J Appl Physiol 74:911–915Īllen TH, Anderson EC, Langham WH (1960) Total body potassium and gross body composition in relation to age. Sports Med 19:401–417Īdams GR, Hather BM, Baldwin KM, Dudley GA (1993) Skeletal muscle myosin heavy chain composition and resistance training. Finally, specific training programmes can dramatically improve the muscle strength, power and functional abilities of older individuals, which will be examined in the second part of this review.Ībernethy P, Wilson G, Logan P (1995) Strength and power assessment.
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Therefore, the older muscle seems to be more resistant to isometric fatigue (fatigue-paradox), which can be ascribed to the selective atrophy of fast-twitch fibres, slowing in the contractile properties and lower MU firing rates. At the peripheral level, the rate of decline in parameters of the surface-electromyogram power spectrum and in the action-potential conduction velocity has been shown to be lower in older muscle. Changes in central activation capacity are still controversial. In addition, single fibres of older muscles containing myosin heavy chains of both type I and II show lower tension and shortening velocity with respect to the fibres of young muscles.
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The selective atrophy of fast-twitch fibres has been ascribed to the progressive loss of motoneurons in the spinal cord with initial denervation of fast-twitch fibres, which is often accompanied by reinnervation of these fibres by axonal sprouting from adjacent slow-twitch motor units (MUs). However, qualitative changes of muscle fibres and tendons, such as selective atrophy of fast-twitch fibres and reduced tendon stiffness, and neural changes, such as lower activation of the agonist muscles and higher coactivation of the antagonist muscles, also account for the age-related decline in muscle function. Quantitative loss of muscle mass, referred to as “sarcopenia”, is the most important factor underlying this phenomenon.
#POWER TO THE PEOPLE STRENGTH HOW TO#
In my mind, the Easy Strength approach takes the PTTP approach and broadens it, teaching you how to pick other lifts to use it with and how to "roll your own" program.Īll three of the things you've asked about focus primarily on the neural/skill aspect of strength and using it, instead of the more popular approach of muscle-building, to becoming stronger.Muscle strength and, to a greater extent, power inexorably decline with ageing. The book has a lot of good concepts in it besides easy strength itself. It's about training frequently - multiple times per day - for strength at a 50%-ish level, e.g., if you can do 10 bw pullups, you do sets of 5 throughout the day.Įasy Strength is another book worth reading, although much of the approach can be found on Dan John's web site.
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Grease the Groove was written up in an article published in Milo, if memory serves. Obviously both programs are explained more - the book is an excellent tutorial on the subject of strength, and the programs are simple and effective. It also contains a program called the Bear. It contains a basic template of 2 sets of 5, done 5 days a week, for two lifts: the barbell deadlift and the barbell side press. In the first section of the forum, the Welcome section, there are a few things you might want to read.