Neuromuscular Complexity, Free Weights Vs Machines & More (Triage Newsletter 10/03/2019)

Published: Sun, 03/10/19

Triage Method Newsletter

Hello

In this newsletter, you will find a summary of all of the content we posted across our website and social media platforms this week. Along with this, you will find some additional resources that may be of use to you.

Triage Method Podcast Ep. 49 - Exercise Soundbites & Misconceptions

with Gary McGowan & Paddy Farrell

Triage Podcast Ep. 49 - Exercise Soundbites & Misconceptions

Triage Militia Excerpt - The Complexity Of The Motor System

by Gary McGowan

Here is an excerpt from that article that may be of interest to you. If you would like to read on, then you can do so by joining the Triage Militia.

"Interestingly, we have additional research on how fatiguing the rectus femoris specifically can change the relative contribution. In a study by Carr et al. (2018), they did the following:

Pre-testing of knee extension maximum voluntary isometric contraction (MVIC) at 70-degrees of knee flexion, followed by hip flexion fatigue protocol (full extension OR 70-degree flexion x 50 max concentric isokinetic contractions at 90 deg/s), followed by a repeat MVIC post-test.

The main findings of the study were:

1) knee extension peak torque was unchanged by hip flexor fatigue (i.e. knee extension torque was maintained, even though the RF had been fatigued).

2) muscle excitation levels for the VL were significantly greater during knee extension after the fatigue protocol (i.e. as a compensatory mechanism for the fatigued RF during hip flexion).

3) muscle excitation levels for the RF were significantly reduced during knee extension following the fatigue protocol, yet there was no evidence of regional muscle excitation (which may be due to the EMG protocol used, as suggested by the authors).

4) there was no effect of knee flexion vs knee extension during the fatigue protocol on the difference in peak torque post-fatigue.

This implies that muscle recruitment is dynamic. The motor control system is not simple, but that is a good thing. You can take away from this that, if it is the case that you would like to work the other quadriceps muscles a little more during your knee extensions, you could try to fatigue the rectus femoris first and see what you experience. More importantly, this should highlight the fact that it is reductionistic to assume what muscles are contributing most in an exercise, without knowing what muscles have been trained previously, what level of fatigue is present etc.. This has implications elsewhere also, but we needn’t deviate too much from the point."

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Instagram: Do I Need To Use Free Weights?

Click Here To See The Post

Instagram: Should I Turn My Feet In/Out On The Leg Extension

Click Here To See The Post

Group Coaching (Cycle 3) - New Programme March 11th

We are now transitioning into our third 4 week cycle of our group coaching service. We are very excited about it, as the service allows us to give you a lot for a little.

When you sign up for group coaching, you will receive the following:

1. Your training programme, inclusive of resistance training and additional cardiorespiratory training.
2. Access to an exclusive YouTube library in which you can find tutorials for all exercises on your programme.
3. Your nutrition guidebook, which operates on a tier system, allowing you to start where you need to.
4. Calorie & macronutrient calculator, allowing you to calculate your starting nutritional requirements, which we can then help you adjust, if it’s a case that you do decide to actively track you’re nutrition.
5. Educational documents on training, nutrition, sleep & stress, with lots of practical advice.
6. Access to our exclusive group coaching Facebook group, in which you will have access to us for support as much as you need throughout the process. We also analyse your exercise videos and provide personalised feedback, allowing for a more personalised service.

If you are interested in getting involved, you can do so for just €50 per month. If you sign up by tomorrow, you will be right on time for the next 4 week cycle, but you are free to sign up afterwards, and you will get your 4 week service out of it regardless.

Click Here To Sign Up

Other Resources

The resources listed are simply resources that are likely to be educational and thought-provoking. It does not mean that we endorse every point made by any of the authors listed in either this newsletter or any of those to follow.

Book: Endure - Alex Hutchinson

Article: Ultimate (Evidence-Based) Guide To Recovery - Alex Hutchinson

Podcast: SNR #271: Prof. John Hawley – Circadian Metabolomics & Time-Restricted Feeding

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