This kind of training will make you feel tired more easily, and the probability of muscle fiber injury will increase. After timely nutritional supplement and recovery, the natural growth effect of muscles will be better.
Its purpose is only to get a stronger sense of muscle pumping. If you control the centrifugal contraction and centripetal contraction of this movement, the pumping feeling is strong enough for you, and there is no need for peak contraction for the time being. When this action has made you feel inefficient, you can try to change the rhythm and keep the pause of 1-2 "when the muscles are most tense to gain greater perception.
At the same time, the actions that are not suitable for peak contraction are:
Multi-joint compound movements such as barbell squat, barbell push and barbell hard pull. These movements themselves need a lot of practice, coordinated breathing control and maintaining the stability of the core to protect the spine, in order to gain greater strength. Excessive muscle fatigue will affect the ability to control strength.
Actions more suitable for peak contraction:
Training of small muscle groups such as biceps brachii, triceps brachii and chest suture. Take the double-headed bend as an example. In the past, the rhythm of "lifting dumbbell 1 s, staying at the top for 0 seconds, putting dumbbell 1 s and staying at the bottom for 0 seconds" can be changed to "lifting dumbbell 1 s, staying at the top for 2 seconds, and staying at the bottom for 0 seconds", plus peak contraction.
Of course not.
Peak contraction is an element of "action rhythm". Generally speaking, an action is divided into four parts: centrifugal contraction, bottom pause, centripetal contraction and peak contraction. We usually use numbers to indicate the rhythm of action. For example, 2020 means that an action repetition includes centrifugal contraction for 2 seconds, no pause at the bottom, centripetal contraction for 2 seconds and no peak contraction.
As far as the big concept of action rhythm is concerned, its importance is so small for muscle exercise that it can be said that it is not very important.
In fact, in 20 15, Brad Schoenfeld, a muscle building training expert, and his colleagues made a systematic review and meta-analysis. They found that there was no difference in muscle hypertrophy when the training rhythm was 0.5-6s. Slow speed (>: 10s) is not conducive to muscle growth [1].
So since the importance of action rhythm is not high, and peak contraction is a branch of action rhythm, it can be seen that the importance of peak contraction is even lower.
Well, after understanding this, let's see why so many people advocate peak shrinkage.
Source of peak contraction
The concept of peak contraction comes from Wade Law proposed by Wade Brothers. At that time, the Wade brothers observed some master training in the gym and found that some people would do peak contraction, so they put this concept into Wade's law and thought it was very important to increase muscle.
So you can see that the peak contraction is only based on the subjective judgment of the Wade brothers, not on scientific research. In fact, many concepts in Wade's Law are not correct in current scientific research. At that time, the Wade brothers promoted bodybuilding, but they were essentially businessmen, not scholars or even scientists, so the training rules they proposed had no scientific basis (although some of them were still good).
Why do so many people advocate peak contraction?
Some people think that peak contraction is very effective mainly because peak contraction is usually used for single joint movements, such as flying birds, bending, leg flexion and extension, etc. Because the weight of a single joint action is not large, the muscle "feeling" will be stronger, and the peak contraction will make this feeling of squeezing and congestion stronger, creating an illusion that training is very effective. In fact, there is no research to support this "illusion" to help build muscles.
We know that if you want to gain muscle, of course, you need to focus on compound movements, especially beginners (they don't even need single joint movements). However, it is difficult for the compound action to reach the peak contraction. Compound movements can often use relatively large weight and bring high mechanical tension, and the continuous and gradual improvement of mechanical tension is the most critical factor for muscle growth.
So do you still need to do peak shrinkage?
As I mentioned at the beginning, the rhythm of movements is not very important for building muscles. If you like peak contraction, add peak contraction to the last few times of some single-joint movements. As for whether this is really helpful for muscle gain, it is still unknown, and there is no research in this field at present. But I guess, even if it helps, it is very small. If you don't have the habit of peak contraction, don't worry at all. On the contrary, you should gradually overload and become stronger in the main compound movements, so as to ensure that you really achieve the training effect.
References:
[1] Schoenfeld, BJ, Ogburn, Di and Krieger, JW. Effect of repetition duration on muscle hypertrophy in resistance training: systematic review and meta-analysis. Sports medicine. 45(4): 577-585, 20 15.
An action generally includes peak contraction, centrifugal contraction and centripetal contraction. Peak contraction is a part of fitness, that is to say, we pause at the apex of centripetal contraction, which is not necessary for muscle gain.
Peak contraction is a state in which muscles keep static contraction. In contrast, the muscle length remains unchanged, and the peak contraction can mainly play the following two roles.
1 Increase muscle sensitivity.
The longer the peak contraction time, the more complete the connection between nerve and muscle, which is one of the excellent ways for novices to increase muscle sensitivity, so it is suggested that novices extend the peak contraction time appropriately during training.
2 Increase the metabolic pressure of muscles
During peak contraction, the muscle is in an extremely tense state, which will prevent muscle metabolic waste from being discharged from the muscle, thus increasing the metabolic pressure of the muscle and prompting the body to increase muscle volume to adapt to this pressure.
However, peak contraction is not suitable for high-intensity training. If the peak contraction is kept for too long in heavy load training, the chances of joint and muscle injury will increase.
Therefore, experienced bodybuilders can still gain good muscle strength without peak contraction in the training mode below 6rm. In addition, the muscle sensitivity of fitness veterans is already very good, and the peak contraction can also be omitted.
Muscle is obtained mainly through muscle fiber breakage and metabolic pressure, so peak contraction is not a necessary process and has little to do with the training ground.