Submitted
Articles |
Exercise
and Training Articles
|
|
|
|
Factors
Affecting Strength & Your Strength Training Plan: Part
2
By Chad Tackett
Strength training is critical for achieving your fitness
goals and this article will better help you understand the
factors that affect your strength and your strength training
program in general. In addition to this helpful article,
be sure to take our FREE Fitness Analysis! Once you've completed
their brief questionnaire, you'll receive specific recommendations
based on your responses, including a sample strength training
workout with exercise instructions! As a special thank you,
you'll also receive the new e-book, Big Fat Lies, absolutely
FREE of charge. Click here to get started!
I am often asked why one person develops strength and muscle
with a strength training program faster than another when
he or she is performing the same exercises, following the
same strength 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.
|
|
|
|
|
BB4U
Newsletter |
|
|
Creatine
Report |
|
|
Submit
Your Article |
Submit
your articles to BodybuildingForYou!
- Receive free publicity
- Help thousands of others, and
- Have your articles read by tens of thousands of readers! >>
Learn More Here |
|
Back
Pain & Sciatica Treatment
|
|
Pete Sisco's
Maximum Strength
|
|
Support BB4U!
Make a donation
by paypal to help support BB4U to continue providing you
with top notch reviews and articles. Thank you!
|
| |
|
|
|
Type of Muscle Fiber Affects Your Strength and Strength
Training
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 strength training.
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 Affects Your Strength and Strength Training
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 Affects Your Strength and Strength Training
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
and the better they’ll perform when strength training;
this is why most men are stronger than most women.
|
|
|
|
|
BB4U Recommends: Pete Sisco's Maximum Strength |
Pete Sisco is the developer of Power Factor Training and Static Contraction Training - over 200,000 people worldwide have trained using Pete's methods.
In just 10 weeks of Static Contraction training, trainees (hardcore bodybuilders who had been lifting "heavy" for a long time and averaged 38years old) achieved the following average gains:
- 51.3% increase static strength
- 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
|
|
- 34.3% increase in ten-rep max in full range of motion! (see above)
- gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
- gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
- lost 4.9 pounds of fat & lost 0.4 inches on waist
Have you had size and strength gains like the above in the last 10 weeks? With Pete's no-nonsense, scientific approach to bodybuilding and strength training you can achieve your goals and go beyond.
>> Click here for Pete Sisco's Maximum Strength Program << |
|
|
Limb and Muscle Length Affects Your Strength and Strength
Training
Another strength factor that is naturally determined is
limb length. Persons with short limbs tend to be able to
lift more weight when strength training 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.
Point of Tendon Insertion Affects Your Strength and Strength
Training
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 when
strength training; he is able to lift more weight than John
in biceps exercises such as the Biceps Curl.
Other Important Factors Affects Your Strength and Strength
Training
All of these factors affect our ability to gain strength
and muscle development through strength 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
strength training 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 strength training
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 strength training 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.
Strength training 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.
And don’t forget, click here to take our FREE Fitness
Analysis for a free sample strength training program and
for the book, Big Fat lies!
>>
Click here for the Global Health and Fitness Program
>> Click here for a free 2 week workout plan with 27 essential exercises for strength training e-book from Global Fitness
Strength Training
Part 1
Strength Training
Part 2
Strength Training
Part 3
Strength Training
Part 4
|
|
|
|
|
|
|
|
|
Bowflex Home Gym |
|
Bowflex Ultimate Home Gym
The Bowflex Ultimate 2 Home Gym is a total-body solution that delivers everything you could possibly imagine for great fitness results. It offers 95 exercises and includes a lat tower, leg extension/leg curl station, preacher curl attachment, integrated squat station and more.
Click here for the BowFlex Ultimate 2 |
|
Bowflex Revolution Home Gym
The Bowflex Revolution home gym comes with over 100 exercises with a built-in cardio rowing workout. It includes preacher curl attachment, 5 position foot harness, hand grips, leg press plate, instructional manual, and much more
Click here for the Bowflex Revolution |
|
|
|
|
|
About Global Health and Fitness
Want to finally achieve your fitness goals? Global-Fitness.com provides you with customized exercise and diet plans, hundreds
of exercise instructions and video demonstrations, fitness
tracking software, personal expert advice from 30 world-renowned
fitness, medical, and nutrition experts, FREE calorie, fat,
protein, and carb calculators, and much more!
Global-Fitness.com has helped thousands of men and women of all ages, fitness
levels, and backgrounds to look, feel, and perform at their
very best! Whether you are a beginner or advanced, they'll
help you avoid the common mistakes that waste your time,
teach you techniques for making your routine much more effective,
and guide you step-by-step to achieving new results again
and again!
Along with a good workout, and strength
training program, nutrition and supplementation is just
as important. Here's some articles covering various bodybuilding
supplements.
|
|
|
|
|
|
|
|
Bodybuilding Revealed by Will Brink
Discover Exactly How You Can Gain Serious Lean Muscle. Discover facts on muscle building diet
tips & bodybuilding supplements told from Will Brink
- a respected authority in bodybuilding. |
- Learn about diet and nutrition
for maximum growth
- Find out what supplements truly work
and which are just a waste of money
- Learn tested training routines for
successful workouts
>>
Click here for Will Brink's Bodybuilding Revealed |
|
|
|
| |
|
|
|
