Research shows that “neurological efficiency” (a person’s ability to utilize a certain percentage of mucsle in a given response) varies from person to person. Those who possess high “neurological efficiency” are able to contract a higher percentage of muscle mass which gives them an advantage in muscular strength and power. These individuals with lower percentages of neurological efficiency are at a disadvantage when it comes to strength because you inherit your nervous system at birth and it is not trainable.
Today coaches and fitness & conditioning trainers are conducting various drills with their athletes and clients. Many of these drills do not relate to skill development and are therefore non-productive and sometimes dangerous. The coach may not take into account the trainees ‘neurological ability” which is important when designing both skill training drills and strength training workouts (which should not be combined but rather remain as separate training).
Have you ever observed how an average size male can out lift a bigger more massive male? The answer is his superior “neurological ability”.
This is because an individual’s fiber type is related to one’s neurological efficiency.
Fiber type is represented by these three categories:
Fast-twitch which has greater strength potential/less muscular endurance
Slow-twitch which has a lower strength level/greater muscular endurance
Mixed (Fast & Slow-twitch) has an average muscular strength/average muscular endurance
Most individuals with “mixed fiber typing” will make significant gains with a weight heavy enough to allow you to perform 8 to 12 repetitions. Their resistance or weight may be reduced by 20% for the first few workouts in order to achieve the 8 to 12 reps. If you reduce the resistance at the beginning of your program or “starting strength” two results occur:
#1-Produce the necessary growth stimulation
#2- Allow for each exercise to be performed safely
Those trainees who possess a greater amount of “slow-twitch fibers” should perform strength training exercises with a weight that allows 15 to 20 reps per exercise.
Those trainees who have a high level of “fast-twitch muscle fiber” should exercise with a heavier weight that allows 4 to 7 reps.
You can adjust your resistance and reps for your strength training workouts in order to build both muscular strength and muscular mass the most efficient and safe way.