Printable PDFs for the P90X Portion Approach (P90X Nutrition Guide – P90X Nutrition Plan Downloads)

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How to Get Stronger, Without Getting Bigger

The initial strength gains when you start strength training come mostly from neuromuscular adaptations rather than hypertrophy.  If you notice your muscles “pump up” during or shortly after the session, don’t panic or be too happy (depending of what your goal is). This is a short term increase in size caused by fluid retention. It should fade away within 60-90 mins after the training. Lets look at the main mechanisms of neural adaptation: 1. Increased Motor Unit Recruitment This means neural adaptation to training that rapidly increases the strength of a novice who hasn't yet experienced hypertrophy. What is a motor unit? A motor unit is made up of a single motor neuron, as well as all of the muscle fibers that neuron activates. This refers to our skeletal muscles, which are made of hundreds of thousands of fibers.  These muscle fibers are activated by motor neurons when they receive signals from the brain to contract the muscle.  A single motor neuron can...
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