How to Gain Strength and Power
Physiology reveals that the basics of strength and power development in the muscles are the adaptations of the nervous system and the hypertrophy of muscle. Hypertrophy simply means the growth of muscles. These two factors lead to the production of increased amounts of myosin and actin which function by increasing the tension of the muscles. Increased amounts of these tow substances leads to the development of individual strength.
The only way in which actin and myosin can be properly produced on grand scale is through the carrying out of effectual strength training techniques. In so doing the strengths of the tendons and ligaments are also increased. The role of the nervous system is quite complex but the explanation can be simplified if we can understand that the brain sends messages to the muscles. These messages are either excitatory or inhibitory. Excitatory messages allow the muscles to be readied for use while the inhibitory messages serve as warnings when the brain realizes that certain tasks are impossible. The muscles relax and in so doing one is able to avoid injury.
As one makes progress in weightlifting the brain reduces the number of inhibitory messages sent to the muscles. This is due to the fact that the muscles are adequately prepared to meet the expected requirements and that it is possible to lift a specified weight.
There are two types of fibers in the muscles that can be simply labeled as either fast-twitching or slow-twitching. The slow variety is unable to produce as much force as the fast variety can. Activities that require the much effort are obviously mad possible by the action of the fast muscles. The type of muscle chosen for a particular task is governed by the ’size principle’. Muscle fibers are activated starting with the slowest going to the fastest.
This is a progression. If the task at hand is quite light then the slow muscles are allowed to do it but if the task becomes increasingly harder then the fast-twitching muscles take over. The muscle network follows the order of priority in a very organized manner. The body recruits the exact number and type of muscle fiber that is required for the accomplishment of a task.
The types and amounts of fiber thus recruited are not determined by the swiftness of the motion but rather what amount of force is required for that particular movement. To illustrate this fact you will appreciate that it is feasible to lift a light object in a very quick motion that will require low intensity. This will only require the use of the slow-twitching muscles. On the other hand one realizes that the attempt to lift a heavy object in controlled motions of high intensity calls for the involvement of the fast-twitching muscle groups.
By focusing on this content it is evident that your motions in the weight training department need to be related as much as possible to the use of high tension motions rather than high speed ones.
Dane Fletcher is THE Training Authority – Originally from London, he has trained in gyms all over the world and has picked up knowledge all along the way from some of the industry’s most recognized personas. Dane writes exclusively for GetAnabolics.com, a leading provider of Bodybuilding Supplements and alternatives to Steroids. For more information, please visit http://www.getanabolics.com
Dane writes exclusively for GetAnabolics.com, a leading provider of Bodybuilding Supplements and alternatives to Steroids. Please visit GetAnabolics.com for more info.
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Great info! Far more useful than “no pain no gain.”
November 29th, 2009 at 1:23 pm