Institute of Human Anatomy on strength

[Kellyro77]

I thought this was an interesting watch. (Warning - contains cadaver images).

I know the differences between Muscle Endurance, Hypertrophy, and Strength have all been explained thousands of times, but I liked this guy's approach to explaining it.

He also provides an interesting rotation towards the end where you do two days of UB workouts and one LB day one week, then the following week do two days of LB and one day of UB. Both weeks incorporate zone 2 cardio and HiiT, as well.

I'm guessing in that rotation, the week with two UB days could be a split approach and then maybe the week with one UB day could be a total UB day (perhaps in the endurance or hypertrophy range - he didn't particularly specify.) And vice versa for the LB days - split when 2 during the week, then total when 1 during the week.

I particularly appreciated his explanation of fast-twitch muscle fibers and how and why they tend to atrophy as we age, and that those fast-twitch fibers really only get trained with true strength work (80%-100% your 1RM in 1-6 reps).

 

[Debinmi]

That was interesting; thanks for sharing. Apparently BDNF for cognitive health are produced more during true strength (80-100% of 1RM) training in addition to stimulating those fast twitch muscle fibers. Also interesting he says he was able to improve strength with just 1 session a week during his obstacle course season.

 

[Kellyro77]

That was interesting; thanks for sharing. Apparently BDNF for cognitive health are produced more during true strength (80-100% of 1RM) training in addition to stimulating those fast twitch muscle fibers. Also interesting he says he was able to improve strength with just 1 session a week during his obstacle course season.

I found that interesting, too - wonder if some of his obstacle course training assisted with that (quickly jumping, ducking, etc - like plyometrics.)

 

[Debinmi]

wonder if some of his obstacle course training assisted with that (quickly jumping, ducking, etc - like plyometrics.)

Yeah, I suspect so. I listened to a rather long Stacy Sims podcast this week where she also recommends those type of moves for fast twitch training, also saying we lose them as we age if we don't, echoing the Human Anatomy video.