The Best And Complete Guide To Muscle Strength
Muscle strength is the ability, or capacity, of a muscle or muscle group to exert maximum force against resistance, so increasing muscle strength is one of the essential factors of preparedness for those who participate in a physical activity program. Or muscle group, important for a healthy life.
Muscle weakness or imbalance of muscle groups can cause abnormal movement in different parts of the body and impair its normal function. It can also cause abnormalities in organs.
Strength training, in addition to the role it plays in programs It is also effective in preventing injury and in healing injured limbs. Most exercise is explosive and the role of strength and speed is prominent. If a large amount of force is produced, at a minimum time, a forceful movement. It should be noted that without muscle capacity the athlete’s functional capacity to increase muscle strength will be limited.
Relationship between strength and muscle endurance
Muscle strength is closely related to muscle endurance. Muscle endurance is said to be the ability of the muscle or group to perform a set of repetitive contractions or constant force production over a period of time. As muscle strength increases, muscle endurance also increases. Increasing muscle endurance is more important than increasing muscle strength because endurance is more vital to daily activities of life. However, a considerable amount of strength is required for any person involved in certain types of physical activity.
Factors Affecting Muscle Strength and Endurance
The force produced during muscle contraction depends on a number of factors, including:
• Muscle size
• Initial muscle length at the moment of activation
• Number of active drive units
• Type of active drive unit
• Neuromuscular efficacy
• Biomechanical factors
The larger the muscles and the greater the number of active locomotives, as well as the more active locomotor units, the higher the neuromuscular efficiency and the more biomechanical factors (joint angle, direction of production, etc.) are in a more favorable state. Produces more strength muscle.
General adaptations to strength training
Increasing strength and muscle size and increasing bone density are general adaptations to strength training. Exercise for 3 to 6 months can increase strength by 25 to 100 percent. Increase strength to a variety of factors, including age, gender, the initial level of strength, method, and type of training.
The nervous system and muscle mass increase are key factors in increasing strength. The initial increase in muscle strength during the first few weeks of strength training is caused by no apparent change in muscle size. It means improving muscle coordination and activating the main moving muscles.
Strength training programs for different groups and with different goals have their own characteristics. In adolescents and women, strength training is not accompanied by much muscle growth. Some women fear muscle mass gain and they do not participate in strength training. It should be noted that this phenomenon does not generally occur in women. For example, after 10 weeks of strength training, their muscle size does not increase significantly.
Principles of Practice in Power Movements
In order to be effective in strength training programs, one must consider the relevant training principles. Considering principles such as intensity, duration, and a number of sessions, as well as different methods of strength training, programs can be designed to suit the need. Each person pursues specific goals.
• Feature principle
Active muscle group, types of contraction, and intensity of exercise are effective in increasing muscle fitness; in other words, it seems that strength training should be done with regard to motor skill. Exercises should be selected to maximize the strength of elbow flexion muscles in order to increase the intrinsic and extrinsic contractions of these muscles. Also, to increase muscle strength, the movements should be performed with high intensity and low repetition, while increasing muscle endurance. Low to medium intensity movements and high repetitions are recommended.
Gaining strength and endurance with respect to the speed and range of motion used has characteristics. With the same length of training, the power gained at untrained angles is usually 50% less than the angle at which the training is performed. Co-movement training may be limited to or below the training speeds. Therefore, strength training programs should activate specific muscle groups and resemble as much of the exercise patterns as possible.
• The principle of overload
Muscle strength and endurance increase based on the principle of overload. According to this principle, to build muscle strength and endurance, one has to do exercises that put too much pressure on the muscles; so muscle strength, endurance, and volume, It only grows when the muscle operates for a certain period of time at its maximum capacity of endurance against resistance that is higher than usual.
To increase strength, the intensity of training should be at least 60% max(1RM). However, a faster increase in strength may result in either maximum or near-maximum resistance (80 to 100%). 30% use, however, at low-intensity muscle activity should continue until the fatigue threshold.
• The principle of increasing resistance
During the workout program, strength, resistance, workout volume should be increased periodically to increase overload as strength and endurance increase.
Progress should be gradual, as fast progression may cause injuries. Muscle-bone and muscle, aches. In general, muscle groups can withstand overload with gradually increasing resistance or the amount of weight transferred. Low-power individuals respond to strength training, relatively more power, and faster progress Show more power than those who initially had higher power (the basic level principle and the principle of difference). Individual).
However, as one approaches the inheritance ceiling during the program, progress is slowed or even stopped (the principle of reduced variability) as well as when one decreases training volume or interrupts strength training. The physiological adaptations and improvements in muscle structure and function go back to pre-workout conditions (the principle of reversibility). And the volume of training kept the power at different stages of training and racing.
Try to convert weight loss into strength; make your muscles happy by doing strength training.
Before Gilles Dior won the first prize in the two-time Olympic race, he ran day and night, but he didn’t spend all his time running, but he devoted a lot of time to running the club. Was to do strength training. Do not imagine going to the club to increase muscle mass, going to the club to make it stronger.
One of the main fears of runners is that by weight training and strength training, my muscles become larger and heavier; this is a misconception because strength training can build lean muscle and eliminate muscle fat.
So in the long run, not only will you become stronger, but you will also lose weight; the truth is that strength training does not make women bulkier, it will only make a person stronger.
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