Increasing Muscle Fiber Activation and Recruitment

by | Jul 15, 2013 | Exercise Science, Fitness

When our muscles contract they produce a force against a resistance. When that resistance increases so do our muscular work demands. The greater the demands the greater the amounts of muscle fiber activation and recruitment. However, heavy loading may not always be applicable in such cases of de-conditioned athletes or athletes returning from injury. So how can we achieve greater muscular activation and recruitment without heavy loading?


Gravity is a force the pulls a mass downward, this gives us weight. Instead of loading one direction of resistance, we can use a mini band to apply a secondary force in a different direction. This will challenge the muscular system to work against both directions of resistance, increasing muscle fiber activation and recruitment.

Chest supported rows are one of my favorite exercises for building my back, adding a mini band gives me a greater sensation throughout the middle of my back. Try it out and let me know what you think.