Muscle memory

[BG5150]

Can someone explain muscle memory to me...

This is really a Max-OT question. I really like the routines, and I've seen good gains, but I'm having trouble with the muscle memory thing.

A main priciple of the program is that of muscle memory--that the muscles will "remember" the last load you put on it. That is why the program doesn't advocate a "burnout" set--because the muscle should remember the heavy weight, not the small weight used for the burnout set.

I agree, to some extent, with that principle. If I am curling 100# for my work sets, and if muscles have "memory" then I am not going to do a set of 20x65. Not doing the burn set will lead to my bi's remembering the 100#.

But here is my main question: what happens on back day, when the bi's are also used. Why doesn't the body remember that? The bi's are probably getting worked to a lesser extent than on bi day, so why don't the biceps "remember" the back day?

I hope this made some sort of sense...

[sdf42450]

muscle memory is for example: you get up to a weight of a solid 230lbs. you quit going to the gym, eating right whatever and shrink to say 195lbs... muscle memory is what happens when you start hitting the gym again and quickly blow up to pretty close to that original 230lbs. most likely you'd be able to get to 210-220 fairly easily.

a guy who's never been that large and started at the same time as you going back to the gym would not see the same dramatic size gains that you would. your gains are largely contributed to by "muscle memory"

[BG5150]

This is what Max-OT has to say about it:

Muscle Memory

Here is an area that little formal research has been done, but enough has been completed to clearly indicate where "muscle memory" plays a prominent role in final overload adaptation, muscle growth, and muscle strength as a result of overload. There is even evidence that this muscle memory is exercise specific.

What this tells me, and is confirmed in the gym, is that your muscles have a "memory-like" effect that dictates the growth resulting from a workout. Strength appears to be even more prominently effected by this "muscle memory."

Your muscles appear to have a memory effect that is significantly influenced by the last set that you do
If you finish each set with a heavy 4 to 6 rep exercise your muscles remember this and adapt accordingly. This memory effect is an important physiological phenomenon and should be used to your advantage in gaining strength and muscle size. And conversely, this memory effect should be manipulated so it will not impede the muscle growth process.

Muscle Memory Continued...

This muscle memory phenomenon is another reason, and probably the most important, to never do a high rep set as the last set in an exercise or a workout. That last thing you want is for this muscle memory to be linked to a light, high rep set.

Once you start implementing Max-OT you'll quickly notice the muscle memory effect. Using this knowledge to your advantage and following the structured Max-OT workout plans it will become very evident how potent this muscle-building muscle memory effect can be.

This memory effect is an integrated part of Max-OT and is used to tie one workout to the next. By taking advantage of the Max-OT techniques - from warming up to final set - you will be able harness and maximize the physiological processes that occur to magnify the adaptation in the form of muscle growth as a result.

[BG5150]

Look at the middle paragraphs int he above post and then look back at my original...I see a contradiction...

[Darkhorse]

I feel it is true to some extent. But, I feel that there is that flaw with a Max-OT routine. Max-OT doesn't acknowledge that there is an overlap in muscles worked, even though it's a small one. You could do chest on Monday, then on Thursday do close/reverse grip bench for your triceps, that also works chest.

The problem is that with the whole "one muscle group per day", to me it looks like you grow for 2 days, then maintain the rest of the week.
Example: Mondays are for Chest day. You murder your chest on Monday. Microtrauma happens. For the rest of Monday, and Tuesday, and Wednesday your muscle adheres to supercompensation->rebuilds, pulls back in nutrients, grows. There even might still be some light DOMS left over. From then on, it looks like Thursday, Friday, Saturday, and Sunday you're just trying to maintain the gains you got from Monday (chest). Speaking from experience with Max-OT, my first set on anything never = what I finished with that previous week. Using bench press for example, I always felt like I had the same strength as all the previous workouts because of all that time inbetween. Even though there is an overlap, I always still hit that brick wall after 3-4 weeks IMO. That's why I dumped it because I personally side more with frequency and my gains tell the tale.

So to compensate for this, Brad, just try and keep on adding the weight until you can't anymore. Max-OT will keep your gains coming so long as you continue to progress wo heavier weights. Once you reach the limit, dump the program for something else.

[WantingMuscle7]

Wouldnt that make the pyramid workout even worse than it is now?

[Darkhorse]

Originally Posted by WantingMuscle7

Wouldnt that make the pyramid workout even worse than it is now?

What do you mean?

[WantingMuscle7]

Cause dont you end that with low weight. Then the muscles would remember that.

[Darkhorse]

I still don't understand. What I'm saying is that he needs to continually increase weight. If he ends with 200 pounds for his last set, Max-OT says to start his next workout with that weight. I said that I couldn't.

[sdf42450]

Originally Posted by 0311

I still don't understand. What I'm saying is that he needs to continually increase weight. If he ends with 200 pounds for his last set, Max-OT says to start his next workout with that weight. I said that I couldn't.

i couldnt' do that either... i'd have to do about 5 warmup sets to jump into that weight as the "first" set. jumping to your previous last set weight is a recipe for injury IMO.