Factors Affecting Strength from
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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.
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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