Post Activation Potentiation MIGHT be the the best way to enhance each one of your gym sets

[combatingNorwooding]

When it comes to warming up your muscles, the main mechanism by which their beneficial is something called Post Activation Potentiation (PAP). It’s a tool to use if you want your sets to be as stimulating and productive as possible.

PAP is a phenomenon of temporarily increasing muscle force production following a muscle contraction thus increasing recruitment of motors units, mechanical tension etc.

You can use PAP in your training by doing 1-2 reps which are 80-90% of your working set weight 30s-1m before your actual working set, and using schizo reps (will talk about it later).
So what the PAP effect does exactly you may ask? When we train, we have actin and myosin cross bridges:

Spoiler: Actin and myosin cross bridges

So what happens when you use PAP, I.e do 1-2 reps with 80-90% of your working set ?you activate your (target/goal) muscle fibers thus your myosin is prepositioned (it comes closer) so instead of being here:

Spoiler: Pre PAP actin and myosin cross bridges

The myosin gets close to the actin like shown here (used Gemini for the pic since I’m bad at editing lol):

Spoiler: Post PAP

Look at the differences in the heads of the myosin.

So when the myosin is prepositioned closer, it’s able to more sufficiently cross bridge thus we are able to have a higher rate of cross bridges leading to more mechanical tension (the main driver of muscle growth).

Worst case scenario PAP can reduce our risk of injury and best case scenario it can lead to more gains.

Another way of using PAP is doing something called “schizo reps”, if you are part of the SBL niche you probably heard about it. For those who don’t know what it is, it’s basically a few reps (3-6 ideally) where you don’t use any weight and just do the movement of your working set VERY fast right before you’re performing the working set. it follows the same pattern as doing 80-90% of your working set for 1-2 reps 30s-1m before your working set.

The schizo reps are a great option too but you can look autistic as you’re doing them.

how PAP works isn’t 100% understood but it’s probably the combination of increased motor neuron activity and biochemical processes in our muscle fibers.

 

[combatingNorwooding]

Tagging gymcels @irrumator praetor @chudpiller @teddy101 @Histy @norwoodingmanlet

 

[teddy101]

great post

When it comes to warming up your muscles, the main mechanism by which their beneficial is something called Post Activation Potentiation (PAP). It’s a tool to use if you want your sets to be as stimulating and productive as possible.

PAP is a phenomenon of temporarily increasing muscle force production following a muscle contraction thus increasing recruitment of motors units, mechanical tension etc.

You can use PAP in your training by doing 1-2 reps which are 80-90% of your working set weight 30s-1m before your actual working set, and using schizo reps (will talk about it later).
So what the PAP effect does exactly you may ask? When we train, we have actin and myosin cross bridges:

Spoiler: Actin and myosin cross bridges

View attachment 4833381

So what happens when you use PAP, I.e do 1-2 reps with 80-90% of your working set ?you activate your (target/goal) muscle fibers thus your myosin is prepositioned (it comes closer) so instead of being here:

Spoiler: Pre PAP actin and myosin cross bridges

View attachment 4833438

The myosin gets close to the actin like shown here (used Gemini for the pic since I’m bad at editing lol):

Spoiler: Post PAP

View attachment 4833494

Look at the differences in the heads of the myosin.

So when the myosin is prepositioned closer, it’s able to more sufficiently cross bridge thus we are able to have a higher rate of cross bridges leading to more mechanical tension (the main driver of muscle growth).

Worst case scenario PAP can reduce our risk of injury and best case scenario it can lead to more gains.

Another way of using PAP is doing something called “schizo reps”, if you are part of the SBL niche you probably heard about it. For those who don’t know what it is, it’s basically a few reps (3-6 ideally) where you don’t use any weight and just do the movement of your working set VERY fast right before you’re performing the working set. it follows the same pattern as doing 80-90% of your working set for 1-2 reps 30s-1m before your working set.

The schizo reps are a great option too but you can look autistic as you’re doing them.

how PAP works isn’t 100% understood but it’s probably the combination of increased motor neuron activity and biochemical processes in our muscle fibers.

but this only works for experienced lifters didnt read whole you may mentioned it in the spoiler section but considering its for people who don't know much about sbl you prolly didnt great thread tho

 

[irrumator praetor]

When it comes to warming up your muscles, the main mechanism by which their beneficial is something called Post Activation Potentiation (PAP). It’s a tool to use if you want your sets to be as stimulating and productive as possible.

PAP is a phenomenon of temporarily increasing muscle force production following a muscle contraction thus increasing recruitment of motors units, mechanical tension etc.

You can use PAP in your training by doing 1-2 reps which are 80-90% of your working set weight 30s-1m before your actual working set, and using schizo reps (will talk about it later).
So what the PAP effect does exactly you may ask? When we train, we have actin and myosin cross bridges:

Spoiler: Actin and myosin cross bridges

View attachment 4833381

So what happens when you use PAP, I.e do 1-2 reps with 80-90% of your working set ?you activate your (target/goal) muscle fibers thus your myosin is prepositioned (it comes closer) so instead of being here:

Spoiler: Pre PAP actin and myosin cross bridges

View attachment 4833438

The myosin gets close to the actin like shown here (used Gemini for the pic since I’m bad at editing lol):

Spoiler: Post PAP

View attachment 4833494

Look at the differences in the heads of the myosin.

So when the myosin is prepositioned closer, it’s able to more sufficiently cross bridge thus we are able to have a higher rate of cross bridges leading to more mechanical tension (the main driver of muscle growth).

Worst case scenario PAP can reduce our risk of injury and best case scenario it can lead to more gains.

Another way of using PAP is doing something called “schizo reps”, if you are part of the SBL niche you probably heard about it. For those who don’t know what it is, it’s basically a few reps (3-6 ideally) where you don’t use any weight and just do the movement of your working set VERY fast right before you’re performing the working set. it follows the same pattern as doing 80-90% of your working set for 1-2 reps 30s-1m before your working set.

The schizo reps are a great option too but you can look autistic as you’re doing them.

how PAP works isn’t 100% understood but it’s probably the combination of increased motor neuron activity and biochemical processes in our muscle fibers.

I think this is just called a warmup set

 

[combatingNorwooding]

great post

but this only works for experienced lifters didnt read whole you may mentioned it in the spoiler section but considering its for people who don't know much about sbl you prolly didnt great thread tho

Why would this work only for expensive lifters ? The whole point is to make the lift more stimulating…

I think this is just called a warmup set

The point of warm ups sets is to warm your muscles, which is btw not the best way to do so (light cardio before your workout to warm up is better, or even just being in a hot room/car), most people who refer to warm ups do 1-3 sets of high reps of 30-50% your working set weight, which just creates more fatigue (while yeah it does warm up the muscle to some extent) than a PAP rep.

In your warm up sets you focus on increasing blood flow, raising peripheral temperature etc, but it doesn’t really effect your myosin and actin cross bridges as much as PAP reps do. PAP reps can be used as warm up sets but not the other way around

 

[irrumator praetor]

Why would this work only for expensive lifters ? The whole point is to make the lift more stimulating…

The point of warm ups sets is to warm your muscles, which is btw not the best way to do so (light cardio before your workout to warm up is better, or even just being in a hot room/car), most people who refer to warm ups do 1-3 sets of high reps of 30-50% your working set weight, which just creates more fatigue (while yeah it does warm up the muscle to some extent) than a PAP rep.

In your warm up sets you focus on increasing blood flow, raising peripheral temperature etc, but it doesn’t really effect your myosin and actin cross bridges as much as PAP reps do. PAP reps can be used as warm up sets but not the other way around

I always thought warm up sets were 80-90% of working set for a low amount of reps

I guess we never defined exactly what a warmup set is?

 

[irrumator praetor]

would you look at that. And if you wanted to skip multiple warm up sets and just do 1 warm up set, you'd do 90% of working sets for low reps. Why is there a tendency online to reinvent stuff that already exists?

 

[combatingNorwooding]

Forgot to site this study that shows how doing a push up right before bench press can increase performance and comparison between warm ups sets and PAP reps

 

[irrumator praetor]

Forgot to site this study that shows how doing a push up right before bench press can increase performance and comparison between warm ups sets and PAP reps

mhm so you're also supposed to do those warm up sets explosively or very quickly, in order to also prepare for better performance (in this case - 1RM strength)

that would argue that explosiveness as warmup is more beneficial than the difference between the load of the warmup sets, but both combined might potentially be the most optimal for performance

Thats interesting because I see people doing schizo sets and always thought of it as the normal way to warm up

You kind of instinctively are more explosive when dealing with lower weight anyway, for the warmup. Why would you want a deep stretch with shit weight? That would just increase fatigue

 

[combatingNorwooding]

I always thought warm up sets were 80-90% of working set for a low amount of reps

It won’t really “warm up” your muscles that much but it can help you practice that exercise movement.

I guess we never defined exactly what a warmup set is?

I guess lol. Warm up sets execution really do change from person to person. But for majority of people doing 6-8 reps with low weight can help to warm up their muscles

View attachment 4833710
would you look at that. And if you wanted to skip multiple warm up sets and just do 1 warm up set, you'd do 90% of working sets for low reps.

What’s this, is this your way of doing warm up sets?
And yes I would do a 90% of working set for 1-2 reps considering I’m already warmed my body (did light cardio/spent time in a hot place).

 

[irrumator praetor]

What’s this, is this your way of doing warm up sets?
And yes I would do a 90% of working set for 1-2 reps considering I’m already warmed my body (did light cardio/spent time in a hot place).

chatgpt

 

[Im sorry mother]

When it comes to warming up your muscles, the main mechanism by which their beneficial is something called Post Activation Potentiation (PAP). It’s a tool to use if you want your sets to be as stimulating and productive as possible.

PAP is a phenomenon of temporarily increasing muscle force production following a muscle contraction thus increasing recruitment of motors units, mechanical tension etc.

You can use PAP in your training by doing 1-2 reps which are 80-90% of your working set weight 30s-1m before your actual working set, and using schizo reps (will talk about it later).
So what the PAP effect does exactly you may ask? When we train, we have actin and myosin cross bridges:

Spoiler: Actin and myosin cross bridges

View attachment 4833381

So what happens when you use PAP, I.e do 1-2 reps with 80-90% of your working set ?you activate your (target/goal) muscle fibers thus your myosin is prepositioned (it comes closer) so instead of being here:

Spoiler: Pre PAP actin and myosin cross bridges

View attachment 4833438

The myosin gets close to the actin like shown here (used Gemini for the pic since I’m bad at editing lol):

Spoiler: Post PAP

View attachment 4833494

Look at the differences in the heads of the myosin.

So when the myosin is prepositioned closer, it’s able to more sufficiently cross bridge thus we are able to have a higher rate of cross bridges leading to more mechanical tension (the main driver of muscle growth).

Worst case scenario PAP can reduce our risk of injury and best case scenario it can lead to more gains.

Another way of using PAP is doing something called “schizo reps”, if you are part of the SBL niche you probably heard about it. For those who don’t know what it is, it’s basically a few reps (3-6 ideally) where you don’t use any weight and just do the movement of your working set VERY fast right before you’re performing the working set. it follows the same pattern as doing 80-90% of your working set for 1-2 reps 30s-1m before your working set.

The schizo reps are a great option too but you can look autistic as you’re doing them.

how PAP works isn’t 100% understood but it’s probably the combination of increased motor neuron activity and biochemical processes in our muscle fibers.

Tren and var

 

[combatingNorwooding]

that would argue that explosiveness as warmup is more beneficial than the difference between the load of the warmup sets, but both combined might potentially be the most optimal for performance

Yea that’s the difference between schizo reps and normal PAP reps (80-90% of your working set for 1-2 reps 30s-1m before the set). I think the latter is more optimal

 

[irrumator praetor]

It won’t really “warm up” your muscles that much but it can help you practice that exercise movement.

I guess lol. Warm up sets execution really do change from person to person. But for majority of people doing 6-8 reps with low weight can help to warm up their muscles

What’s this, is this your way of doing warm up sets?
And yes I would do a 90% of working set for 1-2 reps considering I’m already warmed my body (did light cardio/spent time in a hot place).

also light cardio before weightlifting is shitty cuz you're spending glycogen, you should do it after the weightlifting

for warmup you should have a warmup set and mobility warmup (most often - shoulder mobility for back/chest, or lower body mobility not to start listing things)

 

[combatingNorwooding]

chatgpt

Me or the the graph you showed?

 

[irrumator praetor]

Me or the the graph you showed?

graph

 

[irrumator praetor]

Thats interesting because I see people doing schizo sets and always thought of it as the normal way to warm up

You kind of instinctively are more explosive when dealing with lower weight anyway, for the warmup. Why would you want a deep stretch with shit weight? That would just increase fatigue

 

[combatingNorwooding]

also light cardio before weightlifting is shitty cuz you're spending glycogen, you should do it after the weightlifting

You can do it before absorbing the carbs and still be warmed up for the workout. Also it doesn’t waste that much glycogen as you think btw.

 

[combatingNorwooding]

graph

Gpt is retarded

I wouldn’t do what he showed. The first set he showed would be enough to warm up

 

[chudpiller]

I’m a little confused, I don’t notice anything different in the pre and post pap pictures. What am I missing?

 

[combatingNorwooding]

I’m a little confused, I don’t notice anything different in the pre and post pap pictures. What am I missing?

Yeah Gemini is kinda retarded but look at the heads they are closer

Or just imagine the myosin is closer

 

[norwoodingmanlet]

When it comes to warming up your muscles, the main mechanism by which their beneficial is something called Post Activation Potentiation (PAP). It’s a tool to use if you want your sets to be as stimulating and productive as possible.

PAP is a phenomenon of temporarily increasing muscle force production following a muscle contraction thus increasing recruitment of motors units, mechanical tension etc.

You can use PAP in your training by doing 1-2 reps which are 80-90% of your working set weight 30s-1m before your actual working set, and using schizo reps (will talk about it later).
So what the PAP effect does exactly you may ask? When we train, we have actin and myosin cross bridges:

Spoiler: Actin and myosin cross bridges

View attachment 4833381

So what happens when you use PAP, I.e do 1-2 reps with 80-90% of your working set ?you activate your (target/goal) muscle fibers thus your myosin is prepositioned (it comes closer) so instead of being here:

Spoiler: Pre PAP actin and myosin cross bridges

View attachment 4833438

The myosin gets close to the actin like shown here (used Gemini for the pic since I’m bad at editing lol):

Spoiler: Post PAP

View attachment 4833494

Look at the differences in the heads of the myosin.

So when the myosin is prepositioned closer, it’s able to more sufficiently cross bridge thus we are able to have a higher rate of cross bridges leading to more mechanical tension (the main driver of muscle growth).

Worst case scenario PAP can reduce our risk of injury and best case scenario it can lead to more gains.

Another way of using PAP is doing something called “schizo reps”, if you are part of the SBL niche you probably heard about it. For those who don’t know what it is, it’s basically a few reps (3-6 ideally) where you don’t use any weight and just do the movement of your working set VERY fast right before you’re performing the working set. it follows the same pattern as doing 80-90% of your working set for 1-2 reps 30s-1m before your working set.

The schizo reps are a great option too but you can look autistic as you’re doing them.

how PAP works isn’t 100% understood but it’s probably the combination of increased motor neuron activity and biochemical processes in our muscle fibers.

mhm so you're also supposed to do those warm up sets explosively or very quickly, in order to also prepare for better performance (in this case - 1RM strength)

that would argue that explosiveness as warmup is more beneficial than the difference between the load of the warmup sets, but both combined might potentially be the most optimal for performance

Thats interesting because I see people doing schizo sets and always thought of it as the normal way to warm up

You kind of instinctively are more explosive when dealing with lower weight anyway, for the warmup. Why would you want a deep stretch with shit weight? That would just increase fatigue

Hmm, seems interesting but it seems split between a warm-up and something that will actually work ill have to try and see but placebo is a thing too either way good effort

I'll try this on movements I feel I lack pop in if that makes sense. For example, sometimes when I unrack my incline bench I feel 75% of the way contracted so ill try this once or twice and see if it helps me adapt at all before a movement and clear the shitty first rep or 2.

 

[norwoodingmanlet]

@irrumator praetor

this is besides this threads point entirely but I saw awhile ago you mentioned HIFU treatment can cause bucual fat loss and I was intending on using it to blast my nasolabial folds we can talk in dms if you have time so i can elabroate more but should i prob go to diff methods if im young?

 

[irrumator praetor]

@irrumator praetor

this is besides this threads point entirely but I saw awhile ago you mentioned HIFU treatment can cause bucual fat loss and I was intending on using it to blast my nasolabial folds we can talk in dms if you have time so i can elabroate more but should i prob go to diff methods if im young?

I don't think I did, perhaps you got the wrong guy. Theres a few people with my PFP going around

 

[norwoodingmanlet]

I don't think I did, perhaps you got the wrong guy. Theres a few people with my PFP going around

bro i knew the color was diff

 

[combatingNorwooding]

placebo is a thing too either way good effort

True, but self execution is key too, try it nothing can go wrong

For example, sometimes when I unrack my incline bench I feel 75% of the way contracted so ill try this once or twice and see if it helps me adapt at all before a movement and clear the shitty first rep or 2.

good let me know how it goes

 

[norwoodingmanlet]

True, but self execution is key too, try it nothing can go wrong

good let me know how it goes

today I will do my arms alone bc my split shit but I will try

 

[irrumator praetor]

bro i knew the color was diff

yep that mf even admitted on his profile of stealing my pfp, what a fag fr

 

[norwoodingmanlet]

yep that mf even admitted on his profile of stealing my pfp, what a fag fr

yeah i lit didnt even dm him in the first place bc he seems like a prick