Poliquin - Healthy. Lean. Strong.

Re: Tip 180: The external rotators of the humerus are mainly made of fast-twitch muscles and should be trained accordingly.

Good to know. I usually keep clients in the 8-15 range. I'm anxious to try this.

Re: Tip 180: The external rotators of the humerus are mainly made of fast-twitch muscles and should be trained accordingly.

Совет 180: Наружные мышцы-вращатели плеча в основном состоят из быстросокращающихся волокон, вам следует тренировать их соответственно.
Структура диктует функцию; наружные мышцы-вращетели состоят примерно из 60% быстросокращающихся мышечных волокон. Наружные вращетели очень мощные замедлители, производящие много силы в течение минимального времени. Я обычно рекомендую начать работу с этими мышцами с большого количества поторов и замедленного темпа, потому что в большинстве случаев на них не выполняется никаких упражнений. Однако постепенно, с вашим прогрессом, перейдите к меньшему количеству повторов и более быстрому темпу.

Re: Tip 180: The external rotators of the humerus are mainly made of fast-twitch muscles and should be trained accordingly.

Coach, I have been doing exernal rotator exercises as prescribed in Poliquin Principles. Do you still recommend the same exercises? Thank you.

Re: Tip 180: The external rotators of the humerus are mainly made of fast-twitch muscles and should be trained accordingly.

Good to know. I usually keep clients in the 8-15 range. I'm anxious to try this.

Re: Tip 180: The external rotators of the humerus are mainly made of fast-twitch muscles and should be trained accordingly.

Should people who have done the mistake of never training rotator cuff muscles start with a specialization program for them,or just do them with some other muscle group?

Re: Tip 180: The external rotators of the humerus are mainly made of fast-twitch muscles and should be trained accordingly.

For all of us who have done the PICP certifications, this is a great reminder when advocating for structural balance.
Cheers !!

Re: Tip 180: The external rotators of the humerus are mainly made of fast-twitch muscles and should be trained accordingly.

@ Chris, we use over 170 exercises for it. You learn them in the PICP

@ Erick, Yes

Re: Tip 180: The external rotators of the humerus are mainly made of fast-twitch muscles and should be trained accordingly.

I don't wish to be boring but ''Yes'' to what? Yes i should do a specialization program right away or yes i should just do them ''normally''?

Re: Tip 180: The external rotators of the humerus are mainly made of fast-twitch muscles and should be trained accordingly.

Isnt this the case with any muscle. Find out what its primarilly made up of and keep with a rep range that targets that muscle fibre type???

Re: Tip 180: The external rotators of the humerus are mainly made of fast-twitch muscles and should be trained accordingly.

@ Erick, sorry, you get a structural balance test done by a PICP coach, the results will determine whether you need specialization or not.

Re: Tip 180: The external rotators of the humerus are mainly made of fast-twitch muscles and should be trained accordingly.

Tips 180: De utåtroterande musklerna på överarmen består huvudsakligen av snabba muskelfibrer och bör därför tränas där efter.

Strukturen bestämmer funktionen och rotatorkuffsmuskelaturen består av cirka 60 procent snabba muskelfibrer. Utåtrotatorena är kraft inbromsande muskler som behöver producera stora krafter på minimal tid. Eftersom dessa muskler oftast är otränade rekommenderar jag vanligtvis högre reps och lägre tempo under den inledande fasen av träningen, gå sedan gradvis mot lägre reps och högre tempo.

Re: Tip 180: The external rotators of the humerus are mainly made of fast-twitch muscles and should be trained accordingly.

Tips 180: De utåtroterande musklerna på överarmen består huvudsakligen av snabba muskelfibrer och bör därför tränas där efter.

Strukturen bestämmer funktionen och rotatorkuffsmuskelaturen består av cirka 60 procent snabba muskelfibrer. Utåtrotatorena är kraft inbromsande muskler som behöver producera stora krafter på minimal tid. Eftersom dessa muskler oftast är otränade rekommenderar jag vanligtvis högre reps och lägre tempo under den inledande fasen av träningen, gå sedan gradvis mot lägre reps och högre tempo.

Re: Tip 180: The external rotators of the humerus are mainly made of fast-twitch muscles and should be trained accordingly.

Thanks again Coach

Re: Tip 180: The external rotators of the humerus are mainly made of fast-twitch muscles and should be trained accordingly.

Thanks CP

Looking forward to learning those exercises in PICP.

Re: Tip 180: The external rotators of the humerus are mainly made of fast-twitch muscles and should be trained accordingly.

Good to know.

Re: Tip 180: The external rotators of the humerus are mainly made of fast-twitch muscles and should be trained accordingly.

Coach Poliquin,

Given the major role as decelerators, do you advise intentionally emphasizing the eccentric phase more so than the concentric when training the external rotators?

Also, do you incorporate any work specifically aimed at Promoting centering of the humeral head in the glenoid fossa? While unstable surface training for the lower body is mostly a circus act, as you have driven home many times, I would guess that this is one area where it would have some specific application for the upper body. And since you have spoken about ring exercises, these would seem to promote that critical function of the rotator cuff musculature when performed with correct technique.

Re: Tip 180: The external rotators of the humerus are mainly made of fast-twitch muscles and should be trained accordingly.

Of the 170 or so rotator cuff exercise options, I am curious as to what is the highest number of variations that any one of your athletes has ever used in his training career (unless that is classified information, of course).