Muscle Fibers Quotes

That’s what happens with your first love. It carves a hole in the muscle and fiber, so that you have no choice but to wear it like a birthmark.

I am a hunter of beauty and I move slow and I keep the eyes wide, every fiber of every muscle sensing all wonder and this is the thrill of the hunt and I could be an expert on the life full, the beauty meat that lurks in every moment. I hunger to taste life. God.

Viscosity occurs on a cellular level. And so does velocity.In contrast to viscosity's cellular coma, velocity endows every platelet and muscle fiber with a mind of its own, a means of knowing and commenting on its own behavior. There is too much perception, and beyond the plethora of perceptions, a plethora of thoughts about the perceptions and about the fact of having perceptions. Digestion could kill you! What I mean is the unceasing awareness of the processes of digestion could exhaust you to death. And digestion is just an involuntary sideline to thinking, which is where the real trouble begins

You know that movie, where the little boy says 'I see dead people'? The Sixth Sense. Well, I see them all the time, and I'm getting tired of it. That's what's ruined my mood. Here it is, almost Christmas, and I didn't even think about putting up a tree, because I'm still seeing the autopsy lab in my head. I'm still smelling it on my hands. I come home on a day like this, after two postmortems, and I can't think about cooking dinner. I can't even look at a piece of meat without thinking of muscle fibers. All I can deal with is a cocktail. And then I pour the drink and smell the alcohol, and suddenly there I am, back in the lab. Alcohol, formalin, they both have that same sharp smell.

Mothering, I believe, requires engaging every muscle, every nerve, every fiber of our being, and through it all we pray.

The cells of my body store fear the way others' do fat. Every terrifying and traumatic thing I've ever experienced is still held within my muscle fiber as well as in my brain tissue. It pervades nearly every aspect of my life and influences nearly all my actions. Everyone thinks of me as being so brave, but I recognize my own cowardice in all I do. Sometimes I feel fear building up in my throat like a scream.

I’m a feeler. I feel everything deep within my core. Even when I don’t want to. I don’t know where my emotions stop and my empathy begins. I feel from the tips of my toes to the follicles of my head. I feel with every fiber, every molecule, every tissue, marrow, muscle, and bone in my body. I feel.

A number of months ago I read in the newspaper that there was a supreme court ruling which states that homosexuals in america have no constitutional rights against the government's invasion of their privacy. The paper states that homosexuality is traditionally condemned in america & only people who are heterosexual or married or who have families can expect those constitutional rights. There were no editorials. Nothing. Just flat cold type in the morning paper informing people of this. In most areas of the u.s.a it is possible to murder a man & when one is brought to trial, one has only to say that the victim was a queer & that he tried to touch you & the courts will set you free. When I read the newspaper article I felt something stirring in my hands; I felt a sensation like seeing oneself from miles above the earth or looking at one's reflection in a mirror through the wrong end of a telescope. Realizing that I have nothing left to lose in my actions I let my hands become weapons, my teeth become weapons, every bone & muscle & fiber & ounce of blood become weapons, & I feel prepared for the rest of my life.

Victor wanted to have the strength to watch, to witness the brutality and be strong enough to tell the world about it. He wanted to witness it and by witnessing make it real, unable to be forgotten; he wanted this horror seared into every pale pink fiber of his skull.

Every problem is a character-building opportunity, and the more difficult it is, the greater the potential for building spiritual muscle and moral fiber.

I am a hunter of beauty and I move slow and I keep the eyes wide, every fiber of every muscle sensing all wonder and this is the thrill of the hunt and I could be an expert on the life full, the beauty meat that lurks in every moment.

In contrast to viscosity’s cellular coma, velocity endows every platelet and muscle fiber with a mind of its own, a means of knowing and commenting on its own behavior. There is too much perception, and beyond the plethora of perceptions, a plethora of thoughts about the perceptions and about the fact of having perceptions. Digestion could kill you! What I mean is the unceasing awareness of the processes of digestion could exhaust you to death. And digestion is just an involuntary sideline to thinking, which is where the real trouble begins.

BORN TO RUN In his book Racing the Antelope: What Animals Can Teach Us about Running and Life, biologist Bernd Heinrich describes the human species as an endurance predator. The genes that govern our bodies today evolved hundreds of thousands of years ago, when we were in constant motion, either foraging for food or chasing antelope for hours and days across the plains. Heinrich describes how, even though antelope are among the fastest mammals, our ancestors were able to hunt them down by driving them to exhaustion—keeping on their tails until they had no energy left to escape. Antelope are sprinters, but their metabolism doesn’t allow them to go and go and go. Ours does. And we have a fairly balanced distribution of fast-twitch and slow-twitch muscle fibers, so even after ranging miles over the landscape we retain the metabolic capacity to sprint in short bursts to make the kill.

Like fat cells, you were born with a predetermined number of muscle fibers. Muscle fibers can get larger, in a process called hypertrophy, or they can get smaller, or atrophy. Unlike fat cells, muscle cells can’t multiply in number. Hyperplasia, the process of splitting existing muscle fibers into new fibers,

(On average, women have a larger percentage of slow-twitch fibers, which is one reason that women are more fatigue-resistant than men after ultra-endurance activity.)

Strength is largely a neurologic quality while endurance is largely a metabolic quality. Restating this: Strength depends on the brain’s ability to recruit the greatest number of muscle fibers for a task. Endurance depends on the rate of metabolic turnover of ATP molecules. We use the modifier largely above because these two qualities overlap and are interdependent in endurance sports.

Don't believe vegetarians who tell you that meat has no flavor, that it comes from the spices or the marinade. The flavor is already there: earth and metal, salt and fat, blood. My favorite meat is chicken. I can eat a whole bird standing up in the kitchen, straight from the oven, burning my bare hands on its flesh. Anyone can roast a chicken, it is a good animal to cook. Lamb, on the other hand, is much harder to get right. You have to lock in the flavor, rubbing it with sea salt like you are exfoliating your own drying skin, tenderly basting it in its own juices, hour after hour. You have to make small slits across the surface of the leg, through which you can insert sprigs of rosemary, or cloves of garlic, or both. These incisions should run against the grain, in the opposite direction to which the muscle fibers lie. You can tell the direction better when the meat is still uncooked, when it is marbled and raw. It is worth running your finger along those fibers, all the way from one end to the other. This doesn't help with anything. It won't change how you cook it. But it is good to come to terms with things as they are. Preparing meat is always an act of physical labor. Whacking rib eye with a rolling pin. Snapping apart an arc of pork crackling. And there is something inescapably candid about it, too. If you've ever spatchcocked a goose- if you've pressed your weight down on its breastbone, felt it flatten and give, its bones rearranging under your hands- you will know what I am talking about. We are all capable of cruelty. Sometimes I imagine the feeling of a sliver of roast beef on my tongue: the pink flesh of my own body cradling the flesh of something else's. It makes sense to me that there is a market for a vegetarian burger that bleeds.

Every problem is a character-building opportunity, and the more difficult it is, the greater the potential for building spiritual muscle and moral fiber. Paul said, “We know that these troubles produce patience. And patience produces character.

In the tense silence the continual buzzing of the horseflies was the only audible sound, that and the constant rain beating down in the distance, and, uniting the two, the ever more frequent scritch-scratch of the bent acacia trees outside, and the strange nightshift work of the bugs in the table legs and in various parts of the counter whose irregular pulse measured out the small parcels of time, apportioning the narrow space into which a word, a sentence or a movement might perfectly fit. The entire end-of-October night was beating with a single pulse, its own strange rhythm sounding through trees and rain and mud in a manner beyond words or vision: a vision present in the low light, in the slow passage of darkness, in the blurred shadows, in the working of tired muscles; in the silence, in its human subjects, in the undulating surface of the metaled road; in the hair moving to a different beat than do the dissolving fibers of the body; growth and decay on their divergent paths; all these thousands of echoing rhythms, this confusing clatter of night noises, all parts of an apparently common stream, that is the attempt to forget despair; though behind things other things appear as if by mischief, and once beyond the power of the eye they don't hang together. So with the door left open as if forever, with the lock that will never open. There is a chasm, a crevice.

Being busy helping customers meant that I had no time to train the way I was used to, with an intense four-or five-hour workout each day. So I adopted the idea of training twice a day, two hours before work and two hours from seven to nine in the evening, when business slacked off and only the serious lifters were left. Split workouts seemed like an annoyance at first, but I realized I was onto something when I saw the results: I was concentrating better and recovering faster while grinding out longer and harder sets. On many days I would add a third training session at lunchtime. I'd isolate a body part that I thought was weak and give it thirty or forty minutes of my full attention, blasting twenty sets of calf raises, say, or one hundred triceps extensions. I did the same thing some nights after dinner, coming back to train for an hour at eleven o'clock. As I went to sleep in my snug little room, I'd often feel one or another muscle that I'd traumatized that day jumping and twitching-just a side effect of a successful workout and every pleasing, because I knew those fibers would now recover and grow.

Andreevich. “Don’t be angry with me, Misha. It’s stuffy in here, and hot outside. I don’t have enough air.” “You can see the vent window on the floor is open. Forgive us for smoking. We always forget that we shouldn’t smoke in your presence. Is it my fault that it’s arranged so stupidly here? Find me another room.” “Well, so I’m leaving, Gordosha. We’ve talked enough. I thank you for caring about me, dear comrades. It’s not a whimsy on my part. It’s an illness, sclerosis of the heart’s blood vessels. The walls of the heart muscle wear out, get thin, and one fine day can tear, burst. And I’m not forty yet. I’m not a drunkard, not a profligate.” “It’s too early to be singing at your funeral. Nonsense. You’ll live a long while yet.” “In our time the frequency of microscopic forms of cardiac hemorrhages has increased greatly. Not all of them are fatal. In some cases people survive. It’s the disease of our time. I think its causes are of a moral order. A constant, systematic dissembling is required of the vast majority of us. It’s impossible, without its affecting your health, to show yourself day after day contrary to what you feel, to lay yourself out for what you don’t love, to rejoice over what brings you misfortune. Our nervous system is not an empty sound, not a fiction. It’s a physical body made up of fibers. Our soul takes up room in space and sits inside us like the teeth in our mouth. It cannot be endlessly violated with impunity.

And how those cries affect me! Until now, no matter how much I’ve cared for a person, with the exception of Mother in her dying hours, and despite how dreadful this sounds, I’ve found it easier to bear their suffering than my own. Not so with Charlotte. My shoulders, back, arms, and neck ache from holding her; my nipples are scabbed and sometimes bleeding; yet the most worn-out, painful part of me is my heart. It stretches so wide when she’s contented that I believe its fibers are tearing. When she suffers, it shrinks and throbs and hardens into a knot. Never before have I even thought of my heart as the muscle it is. Never has mine seemed to expand and contract in concert with my feelings. It hurts continually now from responding to the inconstant creature that is Charlotte.

I am thirty-three years old and have been riding horses since I was nine. From the beginning, I was entranced with their power, their muscled fluidity. I was a typical young girl in love with horses. But there was more -- a nuance I couldn't articulate and still struggle to name. Call it a connection, an invisible fiber that runs between me and these four-legged creatures, as if we are one and the same.

The entire end-of-October night was beating with a single pulse, its own strange rhythm sounding through trees and rain and mud in a manner beyond words or vision: a vision present in the low light, in the slow passage of darkness, in the blurred shadows, in the working of tired muscles; in the silence, in its human subjects, in the undulating surface of the metaled road; in the hair moving to a different beat than do the dissolving fibers of the body; growth and decay on their divergent paths; all these thousands of echoing rhythms, this confusing clatter of night noises, all parts of an apparently common stream, that is the attempt to forget despair; though behind things other things appear as if by mischief, and once beyond the power of the eye they no longer hang together. So with the door left open as if forever, with the lock that will never open.

Every instant of every day we are bombarded by information. In fact, all complex organisms, especially those with brains, suffer from information overload. Our eyes and ears receive lights and sounds (respectively) across the spectrums of visible and audible wavelengths; our skin and the rest of our innervated parts send their own messages of sore muscles or cold feet. All told, every second, our senses transmit an estimated 11 million bits of information to our poor brains, as if a giant fiber-optic cable were plugged directly into them, firing information at full bore. In light of this, it is rather incredible that we are even capable of boredom.

Hence the term “voluntary muscle” is in many ways a figure of speech. I can consciously command a movement, but I cannot consciously command the recruitment of every muscle fiber which must be used, nor the precise order of their contractions and lengthenings which actually produce the desired effect. This is to say that every consciously willed movement is always conditioned by two things: genetically established organization and habitual usage. Our genetic organization is quite plastic, open-ended, filled with potential variations in behavior; on the other hand, habitual usage can become just as limiting as it is convenient, and can become a tyrant to exactly the degree that it becomes practiced, automatic, unconscious. We are free to train ourselves to act differently, but it is very difficult to suddenly act differently than we have been trained. The tendencies in our motor behavior created by genetically determined patterns and by habitual usage do not lie within the muscle cells, nor even in the motor neurons that unite them into motor units. The search for the organizational factors of purposeful muscular control—whether it be action or relaxation—takes us deeper and deeper into the central nervous system, where we find that every muscular response is built up, selected, and colored by the totality of our neural activity, both conscious and unconscious.

You need a little bit of fat—even the saturated kind—to maintain normal anabolic hormone levels. When you eat pure carbs and no fat, this can also aggravate blood sugar problems in those who are susceptible, develop into metabolic syndrome, and eventually lead to type 2 diabetes and cardiovascular disease. Eating healthy fat (and fiber) slows digestion, which helps control blood sugar and insulin more effectively. This makes fats especially important for people who are carb intolerant. Most surprising to many, eating nothing but nonfat, high-carb meals can sabotage your fat-loss goals by increasing hunger. After eating carbs without fiber or fat, your blood sugar peaks and quickly crashes, leaving you with that shaky, empty I-have-to-eat-now-or-I’m-going-to-pass-out feeling. It’s more than an emotional craving for a specific food; it’s physical hunger and it’s hard to resist. Cutting out all fat is not the answer. You need to eat fat.

In physical terms, we know that every human action can be reduced to a series of impersonal events: Genes are transcribed, neurotransmitters bind to their receptors, muscle fibers contract, and John Doe pulls the trigger on his gun. But for our commonsense notions of human agency and morality to hold, it seems that our actions cannot be merely lawful products of our biology, our conditioning, or anything else that might lead others to predict them. Consequently, some scientists and philosophers hope that chance or quantum uncertainty can make room for free will. For instance, the biologist Martin Heisenberg has observed that certain processes in the brain, such as the opening and closing of ion channels and the release of synaptic vesicles, occur at random, and cannot therefore be determined by environmental stimuli. Thus, much of our behavior can be considered truly “self-generated”—and therein, he imagines, lies a basis for human freedom. But how do events of this kind justify the feeling of free will? “Self-generated” in this sense means only that certain events originate in the brain. If my decision to have a second cup of coffee this morning was due to a random release of neurotransmitters, how could the indeterminacy of the initiating event count as the free exercise of my will? Chance occurrences are by definition ones for which I can claim no responsibility. And if certain of my behaviors are truly the result of chance, they should be surprising even to me. How would neurological ambushes of this kind make me free? Imagine what your life would be like if all your actions, intentions, beliefs, and desires were randomly “self-generated” in this way. You would scarcely seem to have a mind at all. You would live as one blown about by an internal wind. Actions, intentions, beliefs, and desires can exist only in a system that is significantly constrained by patterns of behavior and the laws of stimulus-response. The possibility of reasoning with other human beings—or, indeed, of finding their behaviors and utterances comprehensible at all—depends on the assumption that their thoughts and actions will obediently ride the rails of a shared reality. This is true as well when attempting to understand one’s own behavior. In the limit, Heisenberg’s “self-generated” mental events would preclude the existence of any mind at all. The indeterminacy specific to quantum mechanics offers no foothold: If my brain is a quantum computer, the brain of a fly is likely to be a quantum computer, too. Do flies enjoy free will? Quantum effects are unlikely to be biologically salient in any case. They play a role in evolution because cosmic rays and other high-energy particles cause point mutations in DNA (and the behavior of such particles passing through the nucleus of a cell is governed by the laws of quantum mechanics). Evolution, therefore, seems unpredictable in principle.13 But few neuroscientists view the brain as a quantum computer. And even if it were, quantum indeterminacy does nothing to make the concept of free will scientifically intelligible. In the face of any real independence from prior events, every thought and action would seem to merit the statement “I don’t know what came over me.” If determinism is true, the future is set—and this includes all our future states of mind and our subsequent behavior. And to the extent that the law of cause and effect is subject to indeterminism—quantum or otherwise—we can take no credit for what happens. There is no combination of these truths that seems compatible with the popular notion of free will.

ZERO BELLY DRINKS BLUEBERRY DAZZLER Makes 1 serving 1 scoop vegetarian protein powder* ½ cup unsweetened nondairy milk (almond, hazelnut, coconut, hemp, etc.) ½ cup frozen blueberries ½ tablespoon almond butter Water to blend (optional) • Combine ingredients in a blender and blend until smooth. > 232 calories; 6 g fat; 3 g fiber; 28 g protein * Note: All nutritional stats calculated using Vega Sport Performance Protein (Vanilla). Exact nutritional content may vary based on your choice of plant-based protein powder. STRAWBERRY BANANA Makes 1 serving 1 scoop vegetarian protein powder ⅓ cup frozen strawberries ¼ frozen banana ½ tablespoon almond butter ½ cup unsweetened nondairy milk (almond, hazelnut, coconut, hemp, etc.) Water to blend (optional) • Combine ingredients in a blender and blend until smooth. > 232 calories; 5 g fat; 4 g fiber; 29 g protein THE PEANUT BUTTER CUP Makes 1 serving 1 scoop vegetarian protein powder ½ frozen banana ½ tablespoon peanut butter 1 tablespoon unsweetened cocoa powder ½ cup unsweetened nondairy milk (almond, hazelnut, coconut, hemp, etc.) Water to blend (optional) • Combine ingredients in a blender and blend until smooth. > 258 calories; 6 g fat; 5 g fiber; 30 g protein MANGO MUSCLE-UP Makes 1 serving 1 scoop vegetarian protein powder ⅔ cup frozen mango chunks ½ tablespoon almond butter ½ cup unsweetened nondairy milk (almond, hazelnut, coconut, hemp, etc.) Water to blend (optional) • Combine ingredients in a blender and blend until smooth. > 224 calories; 5 g fat; 3 g fiber; 29 g protein VANILLA MILKSHAKE Makes 1 serving 1 scoop vegetarian protein powder ½ frozen banana ½ tablespoon peanut butter ½ cup unsweetened nondairy milk (almond, hazelnut, coconut, hemp, etc.) Water to blend (optional) • Combine ingredients in a blender and blend until smooth. > 248 calories; 6 g fat; 3 g fiber; 29 g protein CHAPTER EIGHT THE ZERO

The fourth way is that processed food lacks two things we really need—protein and fiber. The effect this is having has been investigated by David Raubenheimer, a professor of nutritional ecology at the University of Sydney. Protein is a complex molecule that we all need to build muscles and healthy bones, and David wondered if there was a deep underlying reason why eating low-protein, processed foods—as most of us do these days—could drive us to overeat. What if we have more than one kind of hunger? We all know we have a natural hunger for calories to give us energy, but the body also knows that for it to function properly it also needs protein. So he asked—what if your body makes you hungry not just for calories in general, but also for protein, and it leaves you feeling unsatisfied until you get enough of both? If this was true, it could cause a problem in an environment full of processed foods. Imagine a table where, to the left, you have the kind of high-protein meals my dad grew up eating, and to the right, you have the low-protein meals I grew up eating. To get you the same amount of protein into your system, the meal to the right would have to be much bigger. You would have to eat much more. To figure out if this was true, David designed a small but clever experiment. He split people into two groups—one one was given a high-protein diet, and the other was given a low-protein diet. Both were told they could eat as much as they wanted. They were then monitored, to see how much they consumed. It turned out that both groups ate the same amount of protein—but to get it, the people eating the processed food had to consume 35 percent more calories in total. This, he told me, was proof that when we consume processed foods, we eat more of them “to get our fill of protein.” At the same time, fiber is a type of carbohydrate that we can’t fully digest, so when you eat it, it takes longer for food to pass through your body, and your whole digestive process is slowed down. David explained to me that (like chewing) this acts as “a brake” on eating. When you don’t have much fiber in your diet, you’ll get hungry again more quickly, and eat more. Processed foods are generally low in fiber.

Don’t beat yourself up if you fall short on any of these seven virtues. Remember, Jesus already paid the penalty for your sin. Don’t try to double pay with feelings of guilt. Philippians 2:12 provides a good guideline for this: Work out your salvation with fear and trembling. The irony of this statement is that salvation cannot be earned by good works; it can only be received as a free gift. But once you receive the gift of salvation, you have to take it to the gym and work it out. You exercise virtue the same way you exercise muscles. You have to push them to their limits until they literally tremble. That’s how you know the muscle fiber is breaking down, and that’s how it gets built back up even stronger!

You by Maisie Aletha Smikle You are loved You are precious You are marvelous You are original You are one of one kind You cannot be cloned You cannot be another Only you can be you No one can be you except you Every nucleus fiber and muscle Were weaved together by the Creator In the shelter of the womb you were placed to grow From cells you miraculously multiplied Into organs tissues and bones according to the Master Plan According to the Original Blue Prints You were given finger prints like no other You are indeed special Not made in a hurry Only two were made in a day Neither of the two were you God took months to mold you Because you are undoubtedly special You might get no visits You might get no gifts You might get no cards You might get no wishes You might get neither cash You might get neither kind Remember your gift of Life More precious than coins silver and gold God gave the gift of Life to you Every single day you get this gift You are indeed loved To have been given the most precious gift of all An incomparable gift like no other A gift that's larger than wealth and treasure

Oh no, this is vat-grown. You can tell from the way the muscle fibers grow. You see how these parts right here are layered? Actually makes it easier to get a good marbled cut than when you carve it out of a steer.” “No shit?” Amos said, sitting across from him. “I didn’t know that.” “Microgravity also makes fish more nutritious,” Prax said around a mouthful of egg. “Increases the oil production. No one knows why, but there are a couple very interesting studies about it. They think it may not be the low g itself so much as the constant flow you have to have so that the animals don’t stop swimming, make a bubble of oxygen-depleted water, and suffocate.” Amos ripped a bit of tortilla and dipped it into the yolk. “This is what dinner conversation’s like in your family, ain’t it?” Prax blinked. “Mostly, yes. Why? What do you talk about?

I wanted us to win, not just to prove the whole damn world wrong, but because they deserved it. Because they’d built more than a team in these months: they’d built a family, and here we were. I wanted to protect that with everything I was. Take every muscle fiber, every calcium atom, every drop of blood I had, and build a fortress around these men.

She had always been fun to work with, her jokes cleverly disguising her mistrust of others and the fear knit into her muscle fibers.

As Greg Amundson observed in the early days, it’s not so easy to distinguish between physical capacity and mental toughness. The ritual of movement executed at high intensity, the development of muscle memory, is a process of binding muscle fibers to neural circuitry. And differences in neural circuitry are reflected in, and caused by, cognitive changes—this is the basis of cognitive behavioral therapy for anxiety, depression, and addiction. In a physically intense, ritualized effort, it’s impossible to tell what is mind versus body versus spirit. When a gymnast vaults, or a sprinter rockets to the 100-meter mark, or a CrossFitter tackles “Fran” to the ground (or vice versa), these distinctions are not relevant, and perhaps they are not even real. They are real only for spectators.

Tom tipped his head back and smiled, his face to the sun. Let osmosis work its magic, let the happiness, the heat, the life seep into his skin and into his bones. Soak this up, this day, this moment, the rainbow colors and the laughter, until his skeleton was wreathed in rainbows and each individual fiber in his muscles pulsed with pride. Like a sailor lost at sea, he swam furiously for the shore, for this shore, which he never, ever imagined could be.

For every seed, there is a struggle that it must endure to burst forth its stalk up and out of the ground. So too must a muscle fiber be torn, ripped, and broken down if it is to grow bigger, stronger, and faster. Such are the laws of the universe for one and all.

Creatine: Creatine is definitely critical when starting kettlebell workouts. This supplement prevents premature fatigue of the fast-twitch fibers in the muscles.

While Endurance and Stamina zone training stimulate adaptations that improve the efficiency of several systems of your body, Speed training works to actually increase the capacity of several of your body's systems. Research shows that Speed Zone training: 1. increases the enzymes that help liberate energy from our fuel sources, 2. improves the lactic acid buffering capacity, 3. provides a greater stimulation and training of the fast-twitch muscle fibers and 4.       results in a greater ability to extract oxygen from the blood as it perfuses the muscles (higher VO2max).

Its wings flicker white, and in the brief soar between roof and pump, the sun catches in its feathers, revealing rainbows floating atop the black and blue fibers. The colors roll down its body like the muscle in a great predator’s shoulders, and yet the lift of its wings and kite-like flicker of its long tail are lighter than air.

Digging a grave is hard work. My whole body hurts. Muscles I didn’t even know I had are screaming with pain. Every time I lift the shovel and scoop out a little more dirt, it feels like a knife is digging into a muscle behind my shoulder blade. I thought it was all bone, but clearly, I was wrong. I am acutely aware of every single muscle fiber in my whole body, and all of them hurt. So much.

To state the obvious, a cow’s muscles were designed by nature to move the cow’s legs. A chicken’s muscles allow the bird to walk and fly (although current breeding and rearing practices are such that these obese birds do not get around very well). A fish’s muscles move the fish’s tail. A muscle is not designed to be a nutritional supplement. It is a biological ratchet system designed for pulling. For that purpose, it is beautifully designed. Strings of protein serve as the ratchet mechanism, with fat in between them. If meat were designed to provide good nutrition, it would have fiber to tame your appetite, complex carbohydrate for energy, and vitamin C to protect your body, among other vital nutrients. But meat has none of these things. It is mainly a mixture of fat and protein (along with the occasional parasite, perhaps). Meat’s fat packs in calories, and it adds to the fat that is collecting inside your cells—the intramyocellular lipid that slows down your metabolism, as we saw in chapter 3.

Lessons from Continuous Glucose Monitoring In the years that I have used CGM, I have gleaned the following insights—some of which may seem obvious, but the power of confirmation cannot be ignored: Not all carbs are created equal. The more refined the carb (think dinner roll, potato chips), the faster and higher the glucose spike. Less processed carbohydrates and those with more fiber, on the other hand, blunt the glucose impact. I try to eat more than fifty grams of fiber per day. Rice and oatmeal are surprisingly glycemic (meaning they cause a sharp rise in glucose levels), despite not being particularly refined; more surprising is that brown rice is only slightly less glycemic than long-grain white rice. Fructose does not get measured by CGM, but because fructose is almost always consumed in combination with glucose, fructose-heavy foods will still likely cause blood-glucose spikes. Timing, duration, and intensity of exercise matter a lot. In general, aerobic exercise seems most efficacious at removing glucose from circulation, while high-intensity exercise and strength training tend to increase glucose transiently, because the liver is sending more glucose into the circulation to fuel the muscles. Don’t be alarmed by glucose spikes when you are exercising. A good versus bad night of sleep makes a world of difference in terms of glucose control. All things equal, it appears that sleeping just five to six hours (versus eight hours) accounts for about a 10 to 20 mg/dL (that’s a lot!) jump in peak glucose response, and about 5 to 10 mg/dL in overall levels. Stress, presumably, via cortisol and other stress hormones, has a surprising impact on blood glucose, even while one is fasting or restricting carbohydrates. It’s difficult to quantify, but the effect is most visible during sleep or periods long after meals. Nonstarchy veggies such as spinach or broccoli have virtually no impact on blood sugar. Have at them. Foods high in protein and fat (e.g., eggs, beef short ribs) have virtually no effect on blood sugar (assuming the short ribs are not coated in sweet sauce), but large amounts of lean protein (e.g., chicken breast) will elevate glucose slightly. Protein shakes, especially if low in fat, have a more pronounced effect (particularly if they contain sugar, obviously). Stacking the above insights—in both directions, positive or negative—is very powerful. So if you’re stressed out, sleeping poorly, and unable to make time to exercise, be as careful as possible with what you eat. Perhaps the most important insight of them all? Simply tracking my glucose has a positive impact on my eating behavior. I’ve come to appreciate the fact that CGM creates its own Hawthorne effect, a phenomenon where study subjects change their behavior because they are being observed. It makes me think twice when I see the bag of chocolate-covered raisins in the pantry, or anything else that might raise my blood glucose levels.

Considering the time necessary for the effects to show up, we, by analogy with other physiological literature, have observed “conditioning” improvements after a very short training period (1-2 weeks). These short-term changes are rather due to a better neuromuscular and vascular control (a more efficient metabolism, blood flow distribution and use of muscle fibers) than to changes in the muscle structure and will therefore be lost quickly with inactivity. Stable or longer lasting adaptations involve the remodeling of the muscle, such as the enhancement of the mitochondria content or an increase of capillaries, and require, therefore, much longer and continuous training periods.

Like fat cells, you were born with a predetermined number of muscle fibers. Muscle fibers can get larger, in a process called hypertrophy, or they can get smaller, or atrophy. Unlike fat cells, muscle cells can’t multiply in number. Hyperplasia, the process of splitting existing muscle fibers into new fibers, has been hypothesized but never proven in humans.

Intramuscular: This is connective tissue that runs directly through and between muscle fibers. It helps transfer force from muscles to tendons and vice versa.

116 The purpose of this is twofold: it moves energy out of the muscle’s way—so it can contract—and it triggers the surrounding connective tissue fibers to bind together to protect them from injury.

Even though you might think of muscular force as the process of muscle fibers contracting, much of the force production process depends on connective tissue.

a faster cadence put less stress on the muscles, transferring the load from the physical (the muscle fibers) to a better place: the cardiovascular engine and the blood.

Generally speaking, muscle endurance is going to be carried out more in your type 1 muscle fibers

What drives muscle growth, then? The answer is known as progressive tension overload, which means progressively increasing tension levels in the muscle fibers over time. That is, lifting progressively heavier and heavier weights. You see, muscles must be given a powerful reason to grow, and nothing is more convincing than subjecting them to more and more mechanical stress and tension.2

Think of it this way: if the practice is enjoyable, then you aren’t growing. Muscle grows through strain and stress that create tiny tears in the muscle fiber and cause it to expand. Skills and knowledge are developed the same way.

Successful marathoners have these physiological attributes: • High proportion of slow-twitch muscle fibers. This trait is genetically determined and influences the other physiological characteristics listed here. • High lactate threshold. This is the ability to produce energy at a fast rate aerobically without accumulating high levels of lactate in your muscles and blood. • High glycogen storage and well-developed fat utilization. These traits enable you to store enough glycogen in your muscles and liver to run hard for 26.2 miles (42.2 km) and enable your muscles to rely more on fat for fuel. • Excellent running economy. This is the ability to use oxygen economically when running at marathon pace. • High maximal oxygen uptake (VO2max). This is the ability to transport large amounts of oxygen to your muscles and the ability of your muscles to extract and use oxygen. • Quick recovery. This is the ability to recover from training quickly.

The body creates heat in a process called thermogenesis. One method is shivering, when muscle fibers quickly contract in order to generate heat. When shivering isn’t sufficient, the body turns to specialized fat cells called brown adipose tissue (BAT). BAT gain their color from containing many mitochondria (used to produce heat), in contrast with the more common and familiar white adipose tissue. In some ways, it may be useful to think of BAT as a muscle—one that grows stronger with use and atrophies without it. The great thing about BAT is that it turns directly to body fat as a source of fuel. Short of liposuction, thermogenesis is probably the fastest way to reduce body fat.

Kurtz stood next to Rémi’s head so the now terrified policeman could see what he was doing. He held up the cook’s knife and a phallic-looking cut of beefsteak. “The blade is Wüsthof.” He smiled. “Good German steel.” He cut cleanly through the meat, effortlessly slicing the fibers of the muscle. “And I’m going to use it to cut off your cock.” “MASATERU! Masateru, he’s the only one I’ve ever talked to. He handles all the shipments and payments. I just find the gangs who supply the girls. That’s it. That’s all.

Skeletal muscle has a rich blood supply. This is understandable because contracting muscle fibers use huge amounts of energy and require almost continuous delivery of oxygen and nutrients via the arteries.

■Skeletal and smooth muscle cells (but not cardiac muscle cells) are elongated, and for this reason, they are called muscle fibers.

We need greater amounts of force in order to convince our bodies to recruit the big, powerful, type 2 muscle fibers. In order to increase force we can manipulate two factors, either mass (the amount of weight you are lifting) or acceleration (how fast you are lifting that weight). We also know that the bigger muscle groups can produce more force by working together than in isolation.

Not immediately, but a decade after Mandelbrot published his physiological speculations, some theoretical biologists began to find fractal organization controlling structures all through the body. The standard "exponential" description of bronchial branching proved to be quite wrong; a fractal description turned out to fit the data. The urinary collecting system proved fractal. The biliary duct in the liver. The network of special fibers in the heart that carry pulses of electric current tot he contracting muscles. The last structure, known to heart specialists as the His-Purkinje network, inspired a particularly important line of research. Considerable work on healthy and abnormal hearts turned out to hinge on the details of how the muscle cells of the left and right pumping chambers all manage to coordinate their timing. Several chaos-minded cardiologists found that the frequency spectrum of heartbeat timing, like earthquakes and economic phenomena, followed fractal laws, and they argued that one key to understanding heartbeat timing was the fractal organization of the His-Purkinje network, a labyrinth of branching pathways organized to be self-similar on smaller and smaller scales.

When a horse operates with tight muscles, his muscle fibers are shorter and more contracted than they should be; therefore, they cannot stretch as readily or quickly as they need to. This tightening then spreads from one muscle group to another because as one group tightens, the neighboring muscle group is not able to stretch enough to accommodate the necessary movement. This second group will then tighten and will pass along the stress to the next muscle group, and so on, creating a ripple effect.

Holding weight against vibration increases the effects of gravity. Every muscle fiber will automatically tense and relax at the same rate that the machine is vibrating. One hundred percent of your muscle will be working, while in traditional exercises, only some of your muscles are engaged.

WBV provides . . . small high frequency signals to many areas and bones intensively, all at once, and with minimal effort. Just standing on a vibrating plate will cause all muscle fibers . . . to involuntarily contract and release twenty to fifty times per second

Every muscle fiber will automatically tense and relax at the same rate that the machine is vibrating, usually twenty to fifty times per second.

A base of easy aerobic running needs to be established before more intense aerobic running can be done. Similarly, a base of pure speed and muscle fiber recruitment provides the foundation for slightly slower but longer work.

Stress is not the enemy in our lives. Paradoxically, it is the key to growth. In order to build strength in a muscle we must systematically stress it, expending energy beyond normal levels. Doing so literally causes microscopic tears in the muscle fibers. At the end of a training session, functional capacity is diminished. But give the muscle twenty-four to forty-eight hours to recover and it grows stronger and better able to handle the next stimulus.

we lose muscle strength about two to three times more quickly than we lose muscle mass. And we lose power (strength x speed) two to three times faster than we lose strength. This is because the biggest single change in the aging muscle is the atrophy of our fast twitch or type 2 muscle fibers. Ergo, our training must be geared towards improving these with heavy resistance training. Daily life and zone 2 endurance work may be enough to prevent atrophy of type 1 fibers—but unless you are working against significant resistance, your type 2 muscle fibers will wither away.

mean high-intensity power training—heavy lifting for pure strength. This kind of training stimulates your neuromuscular system, activating the maximum amount of muscle fibers. It also keeps those high-energy, powerful type II muscle fibers engaged, which is essential because those are needed for speed, and they’re the first to go.

Aerobic training actually causes muscle wasting because the body is programmed to adapt to whatever demands we place on it. Long low-intensity aerobic training only requires the smallest and weakest, “slow-twitch” muscle fibers to fire off again and again. The other, stronger and larger, “fast-twitch” muscle fibers are not necessary for the task and become a burden to carry and supply with oxygen. The body has no demand for extra muscle beyond what is needed to perform a relatively easy movement over and over. So your body adapts by actually burning muscle. Even if you perform steady state training in conjunction with strength training, it will diminish any potential increase in lean body mass, especially in your legs. Aerobic training should only be used to develop movement proficiency when you are training for a specific sport or event, such as a 5k run, triathlon, or particular military fitness assessment. I address these needs on MarkLauren.com.

It’s true that low rep workouts, consisting of powerful and explosive movements, will build more size (but not less definition) than high rep workouts, because the “fast twitch” muscle fibers required in explosive movements are much larger than “slow twitch” fibers required for more enduring tasks. But really, for mass, wouldn’t you want to recruit all possible muscle fibers and not just the fast twitch? Likewise, for “definition”–that is, losing body fat so the striations in your muscles show more–wouldn’t you want to recruit all possible muscle fibers, especially since the number one factor affecting our resting metabolic rate, and thus fat loss, is muscle mass? The only thing you should alter depending on your goal–whether it’s to tone or bulk up–is nutrition.

There are two methods of delivering a blow. First is a boxing-like movement, and the second is the traditional karate strike. While equal in force, the boxing-style strike has a greater range and is easier to execute. The boxing-style strike uses gravity and shift of weight to support the strike, while the traditional karate-style strike uses a sudden tightening of your body’s muscles to deliver a short blow. The longer range of the boxing blow facilitates greater acceleration to a higher speed and is more efficient in creating a knockout effect. The traditional karate-style strike is more suitable for breaking boards of wood, but the composition of wood fibers is quite different from the human body's protective tissues. The traditional straight karate strike takes longer to execute and requires slight preparation. Since even a split second is of the essence and the force used is more efficient with the boxing style, it has won popularity in the martial arts field. From the split second you decide to move your body and deliver the strike, all you need is to aim at the opponent’s chin. You then need to accelerate your arm to maximum speed, and maintain that speed as your fist lodges in your opponent’s face. The opponent’s skull will then shake the brain and nerves to a concussion. The ancient Olympics had fighting sports. Sparta is believed to have had boxing around 500 BC. Spartans used boxing to strengthen their fighters’ resilience. Boxing matches were not held since Spartans feared that it would lead to internal competitions, which could reduce the morale of the losers. Sparta did not want low morale on the battlefield. For many years the question of Bodhidharma’s existence has been a matter of controversy among historians. A legend prevails that the evolution of karate began around 5 BC when Bodhidharma arrived to the Shaolin temple in China from India, and taught Zen Buddhism. He introduced a set of exercises designed to strengthen the mind and body. This marked the roots of Shaolin-style temple boxing. This type of Chinese boxing, also called kung fu, concentrates on full-body energy blows and improving acrobatic level. Indian breathing techniques are incorporated, providing control of the muscles of the whole body while striking. This promotes self-resistance that helps achieve balance and force when striking and kicking. Krav Maga shows that it is not the most efficient approach. It is certainly forceful, but cannot be mastered quickly enough, and also does not promote a natural and fast reach to the opponent's pressure points, nor does it adhere to the principle of reaction time.

We mammals have specialized nerve fibers under the skin called cutaneous C afferents. These nerves love to be caressed at slow speeds, according to science (in case we didn’t already know). When we are touched in this way, our breathing slows, our blood pressure drops, and our muscles relax. Psychologists have measured the way having friends or loved ones holding your hand can help mitigate pain in patients undergoing medical procedures. But recently they have begun to look at touch and the easing of social pain.

He struggles to sit as straight as possible. And it is a struggle - I can see the fight for every single muscle fiber in his body. Sometimes I've felt he was too accepting, when all I wanted was for him to put up a fight. But right now I see the fire that flares up in his eyes. the look I've seen countless times when he was pushing me to be stronger and better.

Pope Julius II issued an encyclical in 1512 declaring that the native people of North America were more than muscle and fiber; in fact, he declared, they had souls. The bad news was, this meant that they were also burdened with Original Sin, thus putting them in urgent need of baptism, which would wipe the stain from their souls.

Lisbeth sliced open both of her palms, leaned forward and put them flat onto the ground. Every muscle fiber in her naked body tensed almost to the point of snapping. This was the hardest part. It was also the most dangerous portion of what she was attempting to do. A feat not attempted for eleven hundred years. On one side, everything she wanted. On the other side, death.

Neural mechanisms (mind-muscle connections) are actually more important for women’s adaptations to strength training than they are for men’s. So by doing power moves and low-rep, high-weight strength training, you enhance the number of fibers recruited for a contraction but don’t really grow the size of your muscles very much. The short of it is that you end up with a stronger, more powerful contraction with less muscle bulk.

The jobs we perform and how we play dramatically affects our personality formation. The work and recreational activities that we engage in affect how we view our maturing self-image. Even a rebellious person whom resists particular trends in popular culture forms a part of their personality by vigorous resistance to capitulating to what is expected. Analogous to a person performing isometric exercises, the act of tension generated by resistance training to environmental determinates builds the muscle fiber of an evolving personality.

According to homeopathic literature, Capsicum is called for in patients of lax fiber and flabby muscles, who don’t exercise and eat the wrong foods. Has a red face, yet the face feels cold to the touch and is generally chilly. At times he or she gasps for breath, or can’t catch the breath. Worse from slight drafts, cold air, cold water, uncovering, dampness, bathing, drinking, and eating, better from continued motion and exercise.

at nerve fibers. Anti-inflammatory actions, as well as blocking of substance P, likely play a role in this effect.

She points to two devices in the center of the dark space. The contraptions are silver and remind me of the suits knights wore in past centuries. The armor hangs suspended between two metal wires. “They are concentraction machines.” I slide my body into the machine. Dry gel hugs my feet, my legs, my torso and arms and neck, till only my head is free. The machine is built to resist my movements, yet it responds even to the tiniest stimuli. The idea of building muscle is to exercise it, which is nothing more than using the muscle intensely enough to create microscopic tears in the tissue fiber. This is the pain one feels in the days after an intense workout—torn tissue—not lactic acid. When the muscle repairs the tears, it builds on itself. This is the process the concentraction machine is built to facilitate. It is the devil’s own invention. Harmony slides the device’s faceplate over my eyes. My body is still in the gym, but I see myself moving across the rugged landscape of Mars. I’m running, pumping my legs against the concentraction machine’s resistance, which increases according to Harmony’s mood or the location of the simulation. Sometimes I venture to the jungles of Earth, where I race panthers through the underbrush, or I take to the pocked surface of Luna before it was populated. But always I return home to Mars to run across its red soil and jump over its violent ravines. Harmony sometimes accompanies me in the other machine so I have someone to race.

Initially I rode my heavy old mountain bike just to stave off the shakes, but I quickly realized riding made me feel better. And it was something to fill the time. Those first few days I just rode around aimlessly and only realized I’d been out for a long time when darkness gathered. Without ever thinking about it, I soon found myself riding around for eight hours a day—slowly, in flat areas, but all day long. My muscles ached each morning. I hadn’t exercised for years. But the soreness lifted my spirit. Not spirit as in mood, but my actual spirit—my body was so wrecked from abuse that my spirit was the only thing keeping me afloat, all I had left. After about a week of long flat rides, I began to challenge myself on the bike. Seattle is hilly and I had no trouble finding steeper and steeper climbs to test my endurance and my tolerance for pain. These increasingly hard rides came to represent a form of self-flagellation, a way to punish myself for all the damage I had done to myself and others. I could feel this healthy new kind of pain searing every muscle fiber and neuron in my body.

I slide my body into the machine. Dry gel hugs my feet, my legs, my torso and arms and neck, till only my head is free. The machine is built to resist my movements, yet it responds even to the tiniest stimuli. The idea of building muscle is to exercise it, which is nothing more than using the muscle intensely enough to create microscopic tears in the tissue fiber. This is the pain one feels in the days after an intense workout—torn tissue—not lactic acid. When the muscle repairs the tears, it builds on itself. This is the process the concentraction machine is built to facilitate. It is the devil’s own invention.

Months later, I’d learn that iskiate is otherwise known as chia fresca—“chilly chia.” It’s brewed up by dissolving chia seeds in water with a little sugar and a squirt of lime. In terms of nutritional content, a tablespoon of chia is like a smoothie made from salmon, spinach, and human growth hormone. As tiny as those seeds are, they’re superpacked with omega-3S, omega-6S, protein, calcium, iron, zinc, fiber, and antioxidants. If you had to pick just one desert-island food, you couldn’t do much better than chia, at least if you were interested in building muscle, lowering cholesterol, and reducing your risk of heart disease; after a few months on the chia diet, you could probably swim home.

Challenge vs. problem One of the biggest problems people have in their day-to-day lives is their perception of struggle. Most people think their problems are just that, problems. If they are confronted with physical pain, emotional pain, or any kind of family issue, they believe the pain is there to hurt them with no greater benefit. This type of thinking causes so much pain, discomfort, and agony in our everyday lives. We need to realize the true reason of struggle. We need to start to accept the true reason behind any form of discomfort. It is not to weaken us. It’s not to ultimately destroy us. It is actually present to strengthen us so that we can face future struggle more efficiently. Imagine if you have never caught a cold or flu. How would your immune system develop? Imagine if you have never played anyone better than you in sports. How could you get better? Imagine if you never ripped your muscle fibers apart when you work out. How could your muscles grow? It would be impossible. Struggle is presented in our lives to help us grow and to better equip us to face future struggle more efficiently. But most people curse struggle. Most people hate any form of discontent. When you look at struggle as you are meant to, not only does the situation become so much easier to handle, but also you eventually switch your perception to actually welcome struggle, because you know it’s growing and developing your character.

When a trigger point is present, numerous sarcomeres are contracted into a small, thickened area and the rest of the sarcomeres in the myofibril are stretched thin. Several of these contractures in the same area are probably what we feel as a “knot” or “tight band” in the muscle. These muscle fibers are not available for use because they are already contracted, which is why you cannot condition (strengthen) a muscle that contains trigger points.

where we increase the available pool of muscle fibers for the brain to choose from. Increasing Max Strength lays the groundwork for the conversion to Muscular Endurance. Following these prescriptions will produce large gains in strength, with no gains in body weight (often you will lose weight due to the resulting boost to your metabolism).

So what happened? How did we go from leader of the pack to lost and left behind? It’s hard to determine a single cause for any event in this complex world, of course, but forced to choose, the answer is best summed up as follows: $ Sure, plenty of people will throw up excuses about Kenyans having some kind of mutant muscle fiber, but this isn’t about why other people got faster; it’s about why we got slower. And the fact is, American distance running went into a death spiral precisely when cash entered the equation. The Olympics were opened to professionals after the 1984 Games, which meant running-shoe companies could bring the distance-running savages out of the wilderness and onto the payroll reservation. Vigil could smell the apocalypse coming, and he’d tried hard to warn his runners. “There are two goddesses in your heart,” he told them. “The Goddess of Wisdom and the Goddess of Wealth. Everyone thinks they need to get wealth first, and wisdom will come. So they concern themselves with chasing money. But they have it backwards. You have to give your heart to the Goddess of Wisdom, give her all your love and attention, and the Goddess of Wealth will become jealous, and follow you.” Ask nothing from your running, in other words, and you’ll get more than you ever imagined.

into each muscle fiber. Pebbles and twigs crunched

We now know that a movement may be initiated by either of these two motor systems. The motor cortex can initiate a voluntary movement without being blocked by the stretch reflex, because when I know that I am going to move in a specific way, then the critical “unexpected” quality of stretching muscle lengths is neutralized. The unconscious gamma command centers in my brain stem can mimic a move directed by my conscious mind, lengthening and shortening its intrafusal cells in concert with the alpha cells around them so that the anulospiral sensory element is not stretched or collapsed during the movement. In this instance, the gamma system follows the lead of the alpha, with the anulospiral ending’s reflex arc silenced as long as the two are synchronized—that is, as long as the alpha movements correspond to “expected” limits that are successfully mimicked by gamma movements. A movement may be initiated by the gamma motor system as well. In this case, the command signals are organized in the terminal gamma ganglia in the brain stem (the gamma system’s counterpart for the alpha’s cerebral cortex). These signals are then sent through a complicated path known as the gamma loop: They descend through gamma motor neurons out to the intrafusal fibers. These small spindle cells are not strong enough to move a limb, but they are strong enough to stretch their own anulospiral receptors. This stretch automatically fires the spinal reflex arcs connected with the receptors, and the larger alpha motor cells are immediately stimulated to match the contractions of the gamma fibers. As soon as the desired muscle length has been reached, the commands from the brain stem cease, and the spindles hold their new resting length. When the alpha fibers catch up to this new resting length (a matter of a fraction of a second), the anulospiral element is quieted, and contraction ceases.

Thus two different kinds of muscle contractions are possible, each using a different sort of patterning principle to control movements. The motor cortex and the alpha neurons directly cause contractions of the skeletal muscles, contractions which continue as long as the command signals are being sent. The brain stem and the gamma neurons, on the other hand, cause contractions that are mediated through the spindle system, and their commands cease once a predetermined length has been achieved, at which point the stretch reflex arrests further effort. The alpha system organizes its commands in terms of the duration of neural bursts; the gamma system organizes its commands in terms of the starting and stopping lengths of the muscle fibers. In other words, the stimulation patterns which organize the alpha contractions are coded as a function of time—the duration of the bursts coming from the motor cortex. And the patterns which organize the gamma contractions are coded as a function of space, stimulation ceasing when a predetermined length is achieved in the anulospiral gauges.

Aerobic capacity (VO2max) declines. •​Maximal heart rate is reduced. •​The volume of blood pumped with each heartbeat decreases. •​Muscle fibers are lost, resulting in decreased muscle mass and less strength. •​Aerobic enzymes in the muscles become less effective and abundant. •​Blood volume is reduced.

As a sensory device, the tendon organ is a close partner to the muscle spindle in the assessment of the specific activity of every one of my alpha motor units. The anulospiral element of the spindle measures the length of a muscle’s fibers, and the speed with which that length is changing. Adding to this information, the Golgi tendon organs measure the tensions that are developed as a result of these changing lengths. The degree of distortion in the parallel zig-zag collagen bundles is a precise gauge of the force with which a muscle is actually pulling on the bone to which it is attached. Such a gauge is really necessary in order to fully and accurately assess the net amount of work force actually being delivered by a muscle, as opposed to merely knowing now much and how fast it is lengthening or shortening. I can shorten my bicep exactly the same distance at exactly the same speed, whether there is a book in my hand or not, and my spindles will register identical information in either case. It is only the differing stress placed upon the tendon organ during the gesture which announces and evaluates the added weight of the book.

The Golgi tendon organs are found among the collagen bundles of the tendons, in the border zone where the muscle fibers are attached to the tendons. Although they are located in the connective tissue of the tendon rather than in the midst of the muscle cells, they are, like the spindles, minute gauges for the efforts of the alpha muscle fibers.

The contractile portions of the intrafusal fibers are innervated by motor neurons in the same fashion as are the larger skeletal muscle cells. The intrafusal membrane is contacted by a motor end plate, which stimulates the spindle cell into contracting or fixing its length, or ceases stimulation to allow the cell to be lengthened passively. But the motor neurons which control the intrafusals are altogether separate from the ones which control the skeletal muscles. The skeletal motor neurons are larger in diameter, with their own vertical tracts through the length of the spinal cord, and end their paths near the summit of the brain, in the motor cortex. They are called alpha motor neurons. The motor neurons for the intrafusal fibers, in contrast, are smaller in diameter, have their own discrete pathways up the spinal cord, and end in collections of cell bodies, or ganglia, deep within the brain, in the brain stem. These are called the gamma neurons.

But the action of the tendon organ’s synapse onto its corresponding motor neuron is not the same as that of the spindle; it is its complimentary opposite, The action of the anulospiral receptor upon its motor nerve is excitatory: When the spindle is suddenly stretched beyond a pre-determined “normal” resting length—as in the knee jerk reflex test—it excites the alpha motor nerve so that a contraction immediately follows which quickly re-establishes the desired “normal” resting length. 7-14: A Golgi reflex arc. In the spinal cord, its effect upon the alpha motor neurons is the opposite of that of the spindles: The Golgi afferent impulse inhibits the muscle fibers associated with it, and excites antagonists. The two kinds of arcs form complementary reflex devices. The tendon organ, on the other hand, has an inhibitory effect upon its alpha motor nerve: When the tension developed upon a tendon exceeds a pre-set “normal” limit, the Golgi inhibits the motor nerve, reducing its level of stimulatory firing and thus relaxing the tension back down to its “normal” resting value. The simplest and most basic function of this inhibitory reflex arc is to prevent the contractile power of the muscles from damaging the tendons and the bones. Many of our muscles are capable of generating enough pull to rip themselves loose from their own moorings, and even the smaller ones which do not have such brute power are in danger of being torn by the uncontrolled pulling of the larger muscles around them. When the Golgi organ senses, due to the increasing tensional distortion of the tendon’s fibers, that a strain or a tear is imminent, its signal becomes powerful enough to inhibit the alpha motor neurons that are stimulating the contraction. Tension is reduced instantly, and the damage is avoided.

We have, then, two separate motor systems within us. One of them, the alpha system, originates in the cortex, is closely associated with conscious sensations in the sensory cortex, operates the skeletal muscles, and is responsive to my conscious commands to lift an arm, take a step, and so on. The other system, the gamma, originates deep inside the older part of the brain, is associated with lower sensory centers that produce no conscious sensations, controls the lengths of my intrafusal fibers, and functions primarily beneath the levels of my conscious awareness. These two systems are linked together at their peripheries by the anulospiral receptor, which wraps the middle of the intrafusal fiber and synapses in the spinal column with its alpha partner. And because of these spinal reflex arcs, any impulse and movement initiated by one of the systems necessarily triggers an immediate reciprocal impulse and movement in the other, since the anulospiral receptor is stretched or compressed in either case.

The Golgi organs themselves are multi-branched type endings of sensory axons, which are woven among the collagen fibers near the muscle cells, and which are stimulated by the straightening and recoiling of the tendon. As is the case with the muscle spindles, the stimulation of a single tendon organ is highly specific: Each particular organ is most directly affected by the lengthening and contracting of the few alpha muscle fibers which attach to the collagen bundles containing that tendon organ, so that each Golgi is responsive to the activities of only ten to fifteen alpha motor units.

The simplest kind of control that is afforded by this feedback loop is the so-called stretch reflex, which is illustrated by the knee-jerk test which most of us have experienced in the doctor’s office. The common tendon of the quadriceps is tapped with a rubber mallet just below the knee-cap, and this tap has the effect of a sharp tug on the muscle fibers of the thigh. This sudden change in length of the thigh muscles is registered by the anulospiral receptors, which in turn stimulate in the spinal cord the motor neurons which power the thigh, causing a brief contraction of the thigh muscles which makes the foot jerk forward in a healthy reflex. This automatic contraction has the effect of keeping the thigh muscles at a constant length regardless of outside forces acting upon it, and makes it possible to maintain erect posture in spite of external disturbances. The components of this arc are like a miniature or primitive nervous system, a microcosm of our nervous system as a whole, a system which “in its simplest form is merely a mechanism by which a muscular movement can be initiated by some change in peri-ipheral sensation.” My spindles and their reflex arcs are tiny neural units that monitor and influence motor events that are so continuous and so numerous that they would totally overwhelm my conscious mind. Even if I could keep track of the changing lengths of every one of my millions of muscle cells, I certainly would have no room left to think about anything else.

Trigger point massage works by accomplishing three things: it breaks into the chemical and neurological feedback loop that maintains the muscle contraction; it increases circulation that has been restricted by the contracted tissue; and it directly stretches the trigger point’s knotted muscle fibers.

These two primary reflex arcs—the spindle and the Golgi—are the principal sensory devices which the nervous system uses for the enormously complicated task of maintaining and adjusting the appropriate levels of muscle tone throughout the body. The normal tone of a muscle is dependent upon the simple stretch reflex, through which the the sensory endings in a muscle, stimulated by even the slightest stretching of the muscle, initiate a segmental reflex increasing muscle tone.11 The muscle spindle, whose associated reflex arc tends to excite alpha motor neurons and their motor units, is complimented by the Golgi tendon organ, whose reflex arc tends to inhibit the same alpha neurons and motor units. Between the two of them, they produce a summation of excitation and inhibition on the alpha neurons which keeps the active muscle fibers within a narrow range of tensional forces—just the right amount to stand, to lift a book, to hold a glass. Now the problem of maintaining this precision is such a complex one not only because there are so many muscle cells in the body to monitor, but also because proper muscle tone must accomplish so many different things. It must be able to shift its various tensional values in the various parts of the musculature back and forth so rapidly in order to do all of my muscular tasks competently.