When we still feel tired from a previous workout, it affects how much our muscles can grow in the next session. This tiredness, known as post-workout fatigue, is linked to the buildup of calcium ions during exercise. Understanding this connection helps us pinpoint specific factors in our training that contribute to more fatigue.
Here are five things to consider:
Repetition Range: Using lighter weights for more reps causes increased fatigue because it leads to more calcium ion buildup over a longer set duration.
Proximity to Failure: Training closer to the point of muscle failure results in more fatigue, as calcium ion buildup is not steady but tends to occur mainly towards the end of a set.
Volume: Doing more sets and reps increases fatigue because each set adds to the overall calcium ion accumulation.
Exercise Resistance Profile/Range of Motion: Exercises that involve peak forces in stretched positions create more fatigue. This is because they allow more opening of stretch-activated ion channels, leading to higher calcium ion buildup.
Contraction Mode: Exercises with eccentric contractions, especially those lasting longer or at higher intensity, cause more fatigue. This is due to increased opening of stretch-activated ion channels, resulting in higher calcium ion accumulation.
By understanding these factors, we can adjust our training to manage fatigue better, optimising our workouts for muscle growth.