Factors Affecting Strength
By Chad Tackett
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.
This article was provided by GHF.
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