bodybuilding training for hamstrings more effective than max strength speed

[ollie]

@Kellyb

The problem with a lot of that is it’s based off the old muscle recruitment theories which have been proven false. Full muscle recruitment isn’t an issue. Even beginners using around an 80% load (depending on the particular muscle), can turn on all their motor units.

Rate coding is partly genetic and partly trainable. The genetic part is highly dependent on the excitability of the CNS and testosterone/catecholamine sensitivity. The trainable parts of rate codingis largely specific to the training method. If you want good rate coding in the squat you need to do lots of squatting. The best way to improve rate coding in the sprint is to do lots of sprints.

The best use of max strength training IMO is as as neural stimulation method, which addresses the first part of rate coding described above.

So, basically in the end we’re left with:

strength + movement efficiency + structure

The best way to improve strength is get bigger. The best way to improve movement efficiency is practice the event(s) of choice. And structure you’re born with.

I think Poliquin may have used the term neurological efficiency to describe one’s ability to activate high threshold motor units and that beginners are less neurologically efficient. How does this factor in here?

Also, in studying for the NSCA exam years ago, I recall the usual gains in strength due to neural factors, not hypertrophy message. If beginners can turn on all their motor units and there’s no hypertrophy, how do they get stronger?