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Factors Affecting Strength
By Chad Tackett, president of GHF
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I am often asked why one person develops strength and
muscle faster than another when he or she is performing
the same exercises, following the same training program.
Many people feel that they must be doing something wrong
because they aren't getting the same results as another
person. It's important to realize that there are six primary
factors affecting every individual's ability to achieve
strength and muscle development, and we have little or no
control over most of them.
Type of Muscle Fiber
One of the most influential factors is muscle fiber type.
We have two basic types of muscle fibers, often referred
to as "slow twitch" and "fast twitch."
Slow twitch muscle fibers are best used for cardiovascular
(aerobic) activities. They produce small levels of force
for long periods of time and thus are better suited for
endurance activities. Fast twitch fibers are best used for
anaerobic activities. They produce high levels of force
for short periods of time and are best suited for power
activities such as weightlifting.
Most men and women have an equal combination of both slow
twitch and fast twitch fibers. However, some people inherit
a high percentage of slow twitch fibers that enhance their
performance in endurance activities, such as long distance
runners. Most world class marathon runners have a very high
amount of slow twitch fibers. World class sprinters or football
players, for example, have relatively more fast twitch muscle
fibers. Although both fiber types respond positively to
strength training exercises, the fast twitch types experience
greater increases in muscle size and strength, and thus
may obtain greater and/or faster results from a strength
training program.
Age
Another factor over which we have little control is age.
Studies show that people of all ages can increase their
muscle size and strength as a result of a safe and effective
strength training program. However, the rate of strength
and muscle gain appears to be greater from age 10-20, the
years of rapid growth and development. After reaching normal
physical maturity, muscular improvements usually don't come
as quickly.
Gender Gender does not affect the quality of our muscle, but does
influence the quantity. Although men's and women's muscle
tissue are characteristically the same, men generally have
more muscle tissue than women do because muscle size is
increased by the presence of testosterone, the male sex
hormone. The larger the muscles, the stronger the person;
this is why most men are stronger than most women.
Limb and Muscle Length
Another strength factor that is naturally determined is
limb length. Persons with short limbs tend to be able to
lift more weight because of advantageous leverage factors
(arms and legs). Similarly, differences in strength development
may come about because of variation in muscle length. Some
people have long muscles, and some people have short muscles.
Persons with relatively long muscles have greater potential
for developing size and strength than persons with relatively
short muscles.
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Point of Tendon Insertion
Muscle strength is also influenced by the point of tendon
insertion. For example, let's say Jim and John both have
the same arm and muscle length. However, Jim's biceps tendon
attaches to his forearm farther from his elbow joint than
John's does. This gives Jim a biomechanical advantage: he
is able to lift more weight than John in biceps exercises
such as the Biceps Curl.
Other Important Factors
All of these factors affect our ability to gain strength
and muscle development through training. Keep in mind, however,
that the most influential factor in achieving good results
is using a very slow, controlled lifting movement and lifting
to the point of muscle fatigue.
In addition to using good lifting technique, it is absolutely
imperative that you not only train with intensity on a well-balanced
program, but also give your muscles enough resting time
between training sessions. Overtraining is a common mistake
people make; it happens not only when you don't allow your
muscles enough rest, but also when you train with too many
sets and exercises for each muscle group.
Another mistake people make is doing the same program over
and over again even after they have reached a plateau. Any
time you 1) stop gaining strength or muscle size or 2) get
bored, it is crucial that you change the program, so that
you can go through a whole new phase achieving new results.
We inherit most of these factors affecting strength from
our parents, and they have a big impact on our size, strength,
and appearance. It is very important that you not become
obsessed with trying to look like a world-class body builder--or
any other body type that is not your own. We are not all
meant to look the same. It is very important that you learn
about and accept your own body's characteristics and type,
so you can develop a reasonable program specific to realistic
goals and personal interests.
Genetics does clearly play a role in your health and appearance,
but they certainly do not determine how often or well you
train. Even if you are born with a genetic predisposition
to being overweight or weak, the way you live is what will
ultimately determine whether you become fit and strong or
fat and weak.
Weightlifting provides many important benefits that cannot
be achieved by any other exercise or activity. Physiologically,
the benefits of consistent strength training include an
increase in muscle size and tone, increased muscle strength,
and increases in tendon, bone, and ligament strength. Strength-training
has also been shown to improve psychological health as well,
by increasing self-esteem, confidence and self-worth. If
you understand and accept your body, you will be able to
work with it, not against it. Everyone can improve their
strength, appearance, and performance level by consistently
implementing an effective strength training program. Good
luck: I hope you enjoy all the many benefits of strength
training.
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Along with a good workout, and strength
training program, nutrition and supplementation is just
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supplements.
Bodybuilding
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Bodybuilding
supplements part 2
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If
you found this article informative and helpful please forward
it to someone you know who can benefit from this information. |
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