ENS 401A Lecture Notes - Lecture 10: Rhomboid Muscles, Scapula, List Of Flexors Of The Human Body
4 May 2017
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Concentric = shortening of the muscle fibers. Eccentric = lengthening of the muscle fibers. Top of thigh / above calf (7-out-of-10 tightness) Select weight that is 20-50% of your 1 repetition max (1rm) 1st set = 1x30 reps within 1-2 seconds concentric phase + 2-4 seconds eccentric phase. Perform 3 more sets of 15 reps with same tempo and same recovery interval between sets. Remove the tourniquets only after completing the entire exercise. Part 1 of this set - aims to attain point of failure (fatigue in your bigger, more anaerobic. Part 2 of this set - goal: achieve point of failure in our less large (smaller) type iia anaerobic muscle fibers. No recovery - immediately drop resistance 10-25% and resume set for another 6- Part 3 of this set - goal: achieve point of failure in our smallest, type i muscle fibers. If more than 12 reps are completed - too much weight was removed - adjust accordingly.
