Basic principles of the growth of strength
But first it is very important to shake the theory develop muscle strength to understand what is happening to us, and why it is necessary to act in a certain way to extract the power. Therefore, I do not advise you to neglect it. We will not walk around the bush and immediately discuss the main principles of the unshakable principles of increasing strength.
If we try to briefly describe this process, then we can say that all our muscles and strength are increased due to a constant increase in the load, namely, due to the fact that during muscle training there is damage to the muscle fibers. Then, during rest and recovery, the brain includes its powerful functions of “healing” the muscle wounds and after this treatment the muscle increases its mass and grows. But after recovery, the muscle does not develop muscle strength return to its original state, but it becomes stronger. The body as it compensates for losses, and gives energy with a margin to adapt to such training. This phenomenon in bodybuilding is called “supercompensation”.
And we are already becoming clear as a white day, that for the development of muscle strength training should be more powerlifting than bodybuilding. And there is a more detailed explanation for this. It’s all about muscle reactions to a different kind of training. Let’s pay attention to 2 main types of muscle growth:
- Sarcoplasmatic hypertrophy is an increase in muscle volume due to the growth of sarcoplasm. Sarcoplasma (or cellular fluid) is the part of our muscles that does not contract and its growth is stimulated by the develop muscle strength increase in mitochondrial proteins and the metabolic reserves of our muscles (eg glycogen and creatine phosphate). Growth can also be affected by a thicker network of blood capillaries. Bodybuilders aspire to this type of growth, because they use a multi-re-training style(8-20 repetitions per approach), which increases most sarcoplasm. Such hypertrophy is short-lived and therefore requires constant “pumping” in terms of training, and in terms of special nutrition, where creatine must be present.
- Myofibrillar hypertrophy is an increase in the volume of protein cells (myofibrils), which are responsible for the process of contraction of our muscles. Together with the growth of volume, the density of the given matter also increases. This hypertrophy significantly increases the strength indicators. It happens more difficult and long, but the result is much more durable. The emphasis on this kind of hypertrophy is made by powerlifters, since they lift very large weights a small number of times(5-10 repetitions per approach).
Myofibrilla (translated from the Latin “fiber”) – is the thin strands of our striated muscles, or cells. In length, they can reach up to 20 cm. These filaments develop muscle strength have a cylindrical shape and for the most part consist of two types of fabrics.
- Actinic myofilaments (composed of actin) – are thinner threads and respond well to aerobic loads (running, aerobics, cardio, shorter where there is need for endurance and you need to sweat).
- Myosinous myofilaments (composed of myosin) are thicker protein structures. They are of interest to us when it comes to the development of strength and muscle mass. This kind of muscle thread responds well to strength training, where you need to lift large weights.
Our musculature and muscle cells are 2/3 composed of myofibrils, the main task of which is to pull down the muscle fiber under the influence of a nerve impulse.
I brought all this information to you so that you could make a sensible and meaningful conclusion: to increase the strength you need to train mainly in a power style develop muscle strength with large weights, and a small number of repetitions. But it is not right to train only in this style, since it is necessary to develop all kinds of muscle tissue and cells in a complex way, using also multi-rehearsal training.
The best exercises for strength
The best complex of exercises for development were and remain basic exercises: Here are just some of them:
- Bench press lying.
- Deadlift ( see how to do it correctly )
- Thrust rod to the waist in the slope.
- Army press ( bench press up standing or sitting, comprehensively studies deltas).
- Ascent to the biceps with the bar standing.
- French press (for triceps).
All of them are good in that they involve a large number of fibers of your muscles and contribute to the best development of strength.
Number of approaches and repetitions
The most optimal number of repetitions will be in the area of 6. (Exceptions for inflating the legs as well as the abdominal press develop muscle strength there may be a little more approaches).
If you do a lot of repetitions, for example in the 10 area, then this activity will already be aimed at increasing muscle mass which is also called “pumping”. If the number of repetitions will be in the area of 20-30, then here the focus is more on increasing endurance and fat burning. The cardiovascular system will train.
That’s why the scales of your shells must be calculated so that the 4th, 5th or 6th time was really the last, tense, and that further you simply did not have the strength. That is, press to failure.
That’s why such trainings should be approached with careful caution, as they are very traumatic. If you really want to give 100%, then it’s better to find a partner who will insure you, or do not forget to use the insurance devices on the simulators.
- Be sure to warm up all muscles before training for 10 minutes. This is important always, but for strength training this is critically important.
- Training should be done about 3 times a week. If you train in a particularly complex program, then maybe even 2-time workouts a week is enough. Otherwise, the muscles will not have time to recover and you will enter the “plateau” state.
- If the correct weight is develop muscle strength needed in training for mass gain, only one muscle, let’s say when pumping a breast, try to work only with them. In force training, you can involve more muscles, that is, shoulders and triceps and pectorals. Here your most important task is to raise the weight as much as you can, and then you can include all the muscle groups that will help.
The exercises for increasing muscle strength are done with a large number of approaches, there should be 7-10 of them. It is recommended to execute according to the following algorithm:
- The first 2-3 times should be warm-up, the weight for them must be set so that you can squeeze it more than 10 times. This is done in order to warm up your muscles even more and prepare well for the following approaches.
- Next, do about 3-4 approaches already with the maximum develop muscle strength weights. Which you can squeeze from 1 to 6 times.
- In the last 2 approaches you need to make such a weight, so that you can again raise the bar about 10 times. It is necessary that in the last approach it is better to pump blood through your muscles. This will give you a faster result.
In strength training it is very important to give the body a good rest between hard approaches. Therefore, breaks here should be longer for about 4-8 minutes. For example, in the training for muscle mass gain, the break is 2-3 minutes, and for endurance about a minute.
It’s better to listen to your body. In the interval of 4-8 minutes, choose a time suitable for yourself, when you already honor that you are restored and ready. This feeling comes with experience.
Non-standard method of development of force
Also of special attention are the strength exercises from Alexander Zass. He was the founder of the method of isometric exercises, and later his system was widely known throughout the world. Its essence is static.
Static mode is simply when you take a dumbbell and hold it on the weight, bending the elbow without lifting it, and the dynamic is when you lower it and lift it. The method is that it is necessary to exert efforts, to an object which it is unrealistic to raise or tear.
The principle here is such that the muscles experience tension, and the joints do not contract. The main attention is paid to tendons.
In the following exercises, the essence is that you need to pull chains, belts, etc. As if trying to break them.
- With bent arms at the elbows throw the chain by the head and pull it;
- Hand bend, place elbows develop muscle strength on one level with the shoulder joints, and pull the chain in different directions;
- We fix the chain to the wall or the fence. We take the other end, put our legs wider than our shoulders, and pull it out of all our strength.
And other similar exercises. This method has helped many athletes around the world to increase their strengths.