<h1 style="text-align: center;"><span style="color: #993366;"><strong><em>PART 7 - TRAINING YOUR ACTION MUSCLES</em></strong></span></h1>
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<h4><span style="color: #993366;"><strong>What are phasic or action muscles groups?</strong></span></h4>
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<h5><span style="color: #008080;"><em>Muscles, muscles groups, of combinations of muscle groups delivering movement, and usually involving force and power, however easy or hard.<img class="alignright wp-image-3956" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/Seated-military-shoulder-press-1-236x300.png" alt="Seated-military-shoulder-press-1" width="149" height="189" /></em></span></h5>
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<h5><span style="color: #008080;"><em>Phasic muscles work best with activated postural muscles offering a base of support and balance.</em></span></h5>
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<h5><span style="color: #008080;"><em>Untrained phasic muscles 'usually' fatigue earlier and thus limit performance.</em></span></h5>
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<h4><span style="color: #993366;"><strong>What does increasing strength really mean?</strong></span></h4>
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<h5><em><span style="color: #008080;">Phasic muscles, in fact all muscles, contain literally millions of micro-fibres. </span></em></h5>
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<h5><em><span style="color: #008080;">These muscle fibres are activated via neural signals.  </span></em></h5>
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<h5><em><span style="color: #008080;">Neural signals originate from the brain with the brain determining the total number of muscle fibres recruited to perform action.  </span></em></h5>
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<h5><em><span style="color: #008080;">Meaning, while there may be for example 100 muscle fibres in a given area (of a muscle or muscle group), the brain will guard against recruiting all 100 muscle fibres.</span></em></h5>
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<h5><em><span style="color: #008080;">The brain will allays keep a portion of muscle fibre reserved in the case of danger.  The brain also knows the more muscle recruited the greater the chance of possible injury.  </span></em></h5>
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<h5><em><span style="color: #008080;">The more fibres activated the greater the force or strength potential of that muscle or muscle groups.  </span></em><span style="color: #008080;"><em>
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<h5><span style="color: #008080;"><em>This is skinny seemingly weaker looking person can produce greater muscle force than someone with larger muscle mass because their brain allows a greater number of recruited fibres for that movement.</em></span></h5>
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<h5><span style="color: #008080;"><em>So the trick is to slowly convince your healthy brain to allow greater muscle fibre activation.  Enter: strength training.</em></span></h5>
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<h4><span style="color: #993366;"><strong>How do you increase your strength?</strong></span></h4>
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<h5><span style="color: #008080;"><em>Placing controlled and increasing load on muscles (and joints) will promote adaptation of greater fibre recruitment.</em></span></h5>
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<h5><span style="color: #008080;"><em>This means, once you're sufficiently warmed up, have practiced good form, switched on your postural muscles, and have primed your phasic muscles  for greater demands over a period of weeks, <strong><img class="alignright size-medium wp-image-3918" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/maxresdefault-4-300x169.jpg" alt="maxresdefault (4)" width="300" height="169" /></strong>take yourself as close to failure as possible.</em></span></h5>
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<h5><em><span style="color: #008080;">This means, once appropriate (meaning safe), placing your muscles under strain. This </span>doesn't<span style="color: #008080;"> mean breaking point, however whipping through 20 'easy' reps will likely produce little results.  So be sure to place controlled effort through your working muscles. </span></em></h5>
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<h5><span style="color: #008080;"><em>I'm not really a fan of pumping out loads and loads of 'aerobic' and 'easy' reps.  </em></span></h5>
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<h5><span style="color: #008080;"><em>I tend to recommend, after a 'proper' warm up, just sets of 3-5 reps, but really forcing the last rep or two.  </em></span></h5>
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<h3 style="text-align: center;"><span style="color: #993366;"><strong>For general increases in gross motor strength I recommend making the following 5 exercises (or variations of) your default selections.  </strong></span></h3>
<h4 style="text-align: center;"><em><strong>Squats</strong></em></h4>
<h4 style="text-align: center;"><em><strong>Lunges</strong></em></h4>
<h4 style="text-align: center;"><em><strong>Overhead dumbbell press</strong></em></h4>
<h4 style="text-align: center;"><em><strong>Chin up/ Lat pulldowns</strong></em></h4>
<h4 style="text-align: center;"><em><strong>Supine leg twists</strong></em></h4>
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