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Muscle Activation for Exercising

Brain muscle connection. Right muscles. Neurons. More fibers. More types of fibers.

You don’t get results a lot of times while exercising. How to make exercises more effective. Make sure you are working out the correct muscle groups.

Need to activate the muscles that are being targeted. Posterior chain. Abs muscles. Back muscles. Glute muscles. Triceps.

Everyone knows about resistance training.

There are plenty of websites to explain this.

Train for: Endurance or Strength or Muscle growth.

Changes with Weights: Number of Reps, Sets, Rest Times, Tempo. Fewer reps for strength. More reps for body building. Large number of reps for endurance.

Muscle Groups and Exercises: Chest. Back. Arms. Shoulders. Legs. Abs.

Movements: Push Pull for Chest and Back. Hinge Movements for Mid Section. Curls and Presses for Quads and Hamstrings. Curls and Presses for Biceps and Triceps.

Techniques: Pyramiding increasing or decreasing weights over sessions. Conditioning and workout volume to avoid injury. Periodization over days and weeks for cycling to avoid plateau.

Workout Session: Warm up, Dynamic stretch, Rep Sets, AMRAP, Cool down.

Exercises: Full body. Major muscle groups. Supporting muscles. Individual.

Load: Max weight for 1 or 3 reps. Or Repetitions to failure.

Rest Days and Nutritional Support: Foam rollers, Relief, Flexibility.

Resistance Training and Strength Training is a really complex field.

Things you can try.

Muscle activation is important.

Warm up the body first. Dynamic stretching for flexibility. Use hot water bag or patch if needed.

Choice of exercises to activate muscles. Slow motion. Light weights. Explosive motion. Full range motion.

Activation exercise. eg. Push up for Upper Body. Walking Lunge for Lower Body. Superman Hold for Mid Section. Warm up sets. Do single reps. Slow down the reps. Focus on the body part. Contract at peak and bottom. Use resistance band if needed. Flex between sets.

Visualize the movement. Deep Breathing. Focus on the muscle first. Visualize the muscle. Touch the muscle.

Hold Squeeze Flex methods. Now perform resistance exercises. Slow down movement. Hold contraction. Hold concentric to feel tension. Squeeze the muscles as you hold the weight. Now perform Eccentric Movements. Negative rep under tension. Flex muscles in between the reps.

Change the movement for muscle under tension: Distance between hands on exercise bar, Type of grip and wrist position during exercise, Angle and position of body during exercise, Full range and stretching of muscle during exercise, Linear motion versus circular arm or leg movement during exercise.

Train to failure maybe once in a month. Muscle damage and repair.

Need to feel different muscle groups participating in different exercises.

For Example: If you have difficulty doing Pull Ups.

For beginning just loop and pull resistance bands from Pull Up Bar.

Warm up and stretch the back muscles by moving arms. Full range motion of body. Pull down the loop bands to simulate pull ups. Activation. Fly and Reverse Fly. Lat Pull Over. Bent Over Rows. Trial. Perform the motion without resistance and feel the muscle response. Exercise. Use bar or continue using bands. Exercise Hold Squeeze. Then Flex.

Changes. Change distance between hands on the bar or the bands. Use curved bar or angled bar to change wrist grip. Lower bar to different levels. Feet touch ground. Change body angle. Lift body fully and lower body fully while doing Pull Ups. If using bands then can move arms in curvy non linear motion.

For Example: For Biceps.

Waiter's curls for the peak of the bicep, Alternating dumbbell curls for the short head, Drag curls for the long head, and Cross body hammer curls for the brachialis. Seated Incline Dumb bell bicep curl. Dumbbells in a weighted chin up - load up your biceps more.

For Posterior Chain or Ab Exercises:

Tighten Abs muscles, Tighten Glute muscles, Lat muscles. Otherwise you are not sure which muscles are doing the work.

There are different ways to get out of the plateau levels while training. The weaker muscle groups needs to be activated first.

Thank You !

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