How to increase strength of a muscles?
To increase its strength (or relative maximum), must follow certain rules (improving intramuscular coordination and central nervous system, increase muscle size, etc ...).
To increase its strength (or relative maximum), must follow certain rules (improving intramuscular coordination and central nervous system, increase muscle size, etc ...).
At the level of force, two concepts exist:
- Maximum force;
- The relative strength.
The first is the maximum voltage that can exercise a muscle. The second depends on the weight of the practitioner, is the maximum voltage per kilogram of body weight.
Relative Strength:
To increase the relative strength is simple: to lose weight while maintaining strength. As seen above, the strength depends greatly on the size of the muscle , so it is not possible to be very thin and very strong. So there is a correlation between muscle size and strength, so the weight between the practitioner and strength. It is for this reason that in combat sports (boxing or judo type for example) the fighters are classified by weight.
To improve this ratio, we must have the highest volume possible with the muscular body weight as low as possible, and to do this, it is essential to be dry, that is to say, have little body fat. This fat is an unnecessary burden, all athletes classified by weight must seek to eliminate.
Maximum Force:
- Maximum force;
- The relative strength.
The first is the maximum voltage that can exercise a muscle. The second depends on the weight of the practitioner, is the maximum voltage per kilogram of body weight.
Relative Strength:
To increase the relative strength is simple: to lose weight while maintaining strength. As seen above, the strength depends greatly on the size of the muscle , so it is not possible to be very thin and very strong. So there is a correlation between muscle size and strength, so the weight between the practitioner and strength. It is for this reason that in combat sports (boxing or judo type for example) the fighters are classified by weight.
To improve this ratio, we must have the highest volume possible with the muscular body weight as low as possible, and to do this, it is essential to be dry, that is to say, have little body fat. This fat is an unnecessary burden, all athletes classified by weight must seek to eliminate.
Maximum Force:
The increase of the maximum force is possible in three ways:
- Improved coordination of intramuscular and central nervous system. This method increases the number of contracted muscle fibers and simultaneously improving muscle contraction of assistance that can help performance. This type of gain is realized by making workouts like Force , so using the big basic exercises and sets short and heavy (over 77% of your 1RM) for a brief and very intense work. It does little muscle gain, earnings were 90% nervous here.
- Increased muscle size. Mechanically, if the muscle size increases, the potential strength also increases (it is sufficient then to learn to tap this potential force). This increase in muscle size is the purpose of bodybuilding: hypertrophy is obtained with training based on longer runs, more and more small (between 60% and 77% of 1RM).
- A mixture of these two combinations: to play both ways, alternately.
Whatever the format used, we must realize one thing: the PTO follows a set pattern:
- Phase 1: Improvement of innervation, therefore the force increases as the CNS better use existing muscles: contraction better, use more fiber ... So there is here a pure PTO, no mass uptake. This is what happens often in the early workouts when doing weight training or training-type force. Once this adaptation is maximal, it is possible to gain strength this way, it then goes to phase2.
- Improved coordination of intramuscular and central nervous system. This method increases the number of contracted muscle fibers and simultaneously improving muscle contraction of assistance that can help performance. This type of gain is realized by making workouts like Force , so using the big basic exercises and sets short and heavy (over 77% of your 1RM) for a brief and very intense work. It does little muscle gain, earnings were 90% nervous here.
- Increased muscle size. Mechanically, if the muscle size increases, the potential strength also increases (it is sufficient then to learn to tap this potential force). This increase in muscle size is the purpose of bodybuilding: hypertrophy is obtained with training based on longer runs, more and more small (between 60% and 77% of 1RM).
- A mixture of these two combinations: to play both ways, alternately.
Whatever the format used, we must realize one thing: the PTO follows a set pattern:
- Phase 1: Improvement of innervation, therefore the force increases as the CNS better use existing muscles: contraction better, use more fiber ... So there is here a pure PTO, no mass uptake. This is what happens often in the early workouts when doing weight training or training-type force. Once this adaptation is maximal, it is possible to gain strength this way, it then goes to phase2.
- Phase 2: muscle hypertrophy: increased muscle size. Nervous when the gain is no longer possible, and provided that environmental permits (recovery, nutrition, ...), the body has no alternative but to grow muscles.
Immediate improvement of force: It is possible to produce a rapid but short of force, through the technique of potentiation or potentiation. This method is to lift a heavy weight (120% of the normal load), to make some movements with a very low amplitude. For example, to the bench, if you want to do your max to 100kg, 120kg lift a bar, to do just a few swings of 5-10cm of amplitude. Then rest the bar and wait 2 minutes and make your series. You will have more strength to your serial 100kg. This method helps stimulate the nervous system, which after lifting heavy is much more effective in your series. Caution, do not use each series, because this technique is exhausting mentally.
Immediate improvement of force: It is possible to produce a rapid but short of force, through the technique of potentiation or potentiation. This method is to lift a heavy weight (120% of the normal load), to make some movements with a very low amplitude. For example, to the bench, if you want to do your max to 100kg, 120kg lift a bar, to do just a few swings of 5-10cm of amplitude. Then rest the bar and wait 2 minutes and make your series. You will have more strength to your serial 100kg. This method helps stimulate the nervous system, which after lifting heavy is much more effective in your series. Caution, do not use each series, because this technique is exhausting mentally.
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