<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 why 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: #00ffff;"><strong>How do you increase your strength?</strong></span></h4>
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<h5><span style="color: #ffffff;"><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: #ffffff;"><strong><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, <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" />take yourself as close to failure as possible.</em></strong></span></h5>
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<h5><span style="color: #ffffff;"><em>This means, once appropriate (meaning safe), placing your muscles under strain. This doesn't 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. </em></span></h5>
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<h5><span style="color: #ffffff;"><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: #ffffff;"><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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