Muscle Memory - Can Muscles Actually Remember?

Ask any bodybuilder what muscle memoryable to tell without looking if their palms are facing
means and they will readily answer that it is theup or facing down. For a bodybuilder this
ability to regain muscle mass more quickly after atranslates into the body's ability to know the
period of inactivity than it took to gain the sameprecise location and position to stop during a
mass originally. However, if you type the termrepetitive exercise in order to achieve the right
"muscle memory" into a search engine on theamount of flex and tension to maximize the
internet, you will find there are many differentresults. If you've taken part in a good program of
interpretations of this term. And depending onresistance training, you will retain the ability to
which authority you consult, the meanings arerepeat the correct movements even if you stop
diverse.training for a while.
Some believe that muscle memory is simply theIt is important to note, however, that learning the
application of learned processes much like a babycorrect way to perform an exercise is the key to
learns to walk or feed itself. After manyachieving the best results. If a person learns the
repetitions of the same action, parts of the bodywrong movements, they will not achieve the
are able to react without the person thinkingsame results. It is best to use a personal trainer
about what they are doing, and the actionor receive some sort of instruction when learning
involved seems to come naturally. If this is true,to exercise the different muscle groups, because
then muscle memory is actually a neurologicallearning the wrong form can cause damage or
function that is built into all humans. According toresult in a workout that does not meet the
Andersen, et al. (2005), some studies have shownexerciser's goals. And the time and effort involved
that neurological and physiological changes occurin unlearning bad technique can be substantial and
during skill training, but not during strength trainingcan totally demoralize the individual.
alone.Proprioception/Neuromuscular Facilitation
Others believe that there is an actual physiologicalProprioceptive Neuromuscular Facilitation is the
change that occurs in the muscles during strengthterm used to describe stretching exercises that
training, altering the function of certain muscleincrease range of motion in a muscle, thereby
fibers, causing them to bring about muscle growthincreasing strength and flexibility. It is often used
more readily than before training. In both cases,as therapy after an injury or long periods of
the muscle's ability to regain both strength andinactivity such as bed rest. By stretching and
size may be enhanced if training is stopped for acontracting and rotating a muscle, sufficient use
period of time and then started again.can be regained even though the muscle has not
Resistance training and weight training require abeen used as much as it would be normally, thus
combination of strength and motor skill. As aallowing a person to regain normal function.
person learns how to perform certain exercises, itStretching is an important part of physical fitness
is important to learn the right patterns ofbecause it prepares the muscles for the physical
movement that will achieve the desired muscleactivity involved in performing certain movements.
growth (Jensen, Marstrand & Nielsen, 2005).It can reduce muscle strain and the danger of
Many people define muscle memory as muscularinjury during a workout session. In order to be in
hypertrophy, kinesthesia, proprioception or atop physical condition, a person must have good
result of neuromuscular facilitation. To someflexibility. Of course, there are different types of
extent, all of these definitions play a part instretching for different routines.
muscle memory. Let's start by defining theseIs Muscle Memory a Myth or Fact? Many articles
terms and showing their interaction with oneand studies exist that discuss whether muscle
another to facilitate "muscle memory" duringmemory in relation to bodybuilding and weight
strength training and bodybuilding (as well as othertraining is a myth. Some experts believe that
types of exercise).muscle memory is simply a normal function of the
Muscular Hypertrophy Hypertrophy is the increasebody, that it is more related to the way the brain
of the size of an organ or select area of tissuesends signals when performing any movement.
that occurs due to an increase in the size of cells.However, we'll use the term to define the
Muscular hypertrophy occurs through increasedmemory of a learned pattern of behavior, such
contractile proteins. Myosin heavy chain isoforms,as how to make the correct movements while
or MHCs, refer to the types of protein seen in aperforming resistance training exercises to obtain
given muscle fiber.optimum benefit.
MHCs determine how the muscle fiber functions.Based on my interpretation of the literature, as
There are two types of MHCs - IIX, which arewell as my own experience, muscle memory is
neutral until they are put to use by the muscle,real and does have an impact on a person's ability
and IIA, which have a specific purpose of causingto regain muscle mass quickly after a period of
muscle growth. Certain MHCs undergo a change inno exercise when they previously practiced a
response to resistance exercise and serve as aregular exercise regimen. A good analogy is
reservoir of sorts for muscle hypertrophylearning to ride a bicycle or learning how to swim -
because they can transform themselves into theonce a person learns how to do these things,
types of fibers which grow easily in response toeven if they don't do them for a long period of
training (Haycock, 2004). Many scientists believetime, they are able to operate the pedals and
that once these types of muscle fibers areretain their balance on a bicycle, or kick their feet
generated by regular resistance or weight training,and rotate their arms to stay afloat when
they remain in the muscle, waiting to beswimming.
reactivated. If a person does not exercise, orSources:
detrains, for a long period of time, and thenAndersen, L. L., Andersen, J. L., Magnusson, S. P.,
begins an exercise regimen again, the fact thatSuetta, C., Madsen, J. L., Christensen, L. R., &
there are an abundance of muscle-growing fibersAagaard, P. (2005). Changes in the human muscle
already present from previous workouts helps toforce-velocity relationship in response to
regain muscle more quickly the second timeresistance training and subsequent detraining.
around. In fact, certain types of strength trainingJournal of Applied Physiology, 99, 87-94.
advocate detraining for a period of time in orderStaron, R. S., Leonardi, M. J., Karapondo, D. L.,
to facilitate this type of response in the muscle,Malicky, E. S., Falkel, J. E., Hagerman, F. C. &
therefore eliminating the possibility of hitting aHikida, R. S. (1991). Strength and muscle
plateau that is difficult to overcome (Haycock,adaptations in heavy-resistance-trained women
2002). Without that plateau, a bodybuilder isafter detraining and retraining. Journal of Applied
better able to continue growing in muscle size andPhysiology, 70, 631-640.
strength.Trappe, S., Williamson, D., & Godard, M.
Kinesthesia Kinesthesia is the body's ability to(2002). Maintenance of Whole Muscle Strength and
sense the position and movement of all parts ofSize Following Resistance Training in Older Men.
itself, such as limbs and muscular tension. ForJournal of Gerontology: BIOLOGICAL SCIENCES,
example, if a person closes their eyes and holds57A (4), B138-B143.
their arms straight out in front of them, they are