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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