These variables include Strength Muscles, size, and resistance. The first one defines your ability to create force during a contraction, size refers to appearance and muscle volume, and resistance is about your ability to sustain specific muscle activity over time. Neuromuscular control, the communication between your brain and muscles, influences all these variables in different ways.
Strength Muscles Training programs
A successful Strength Muscle training program incorporates up to five series, from one to eight repetitions, using strong weights, defined by the American Council on Exercise (ACE). Your maximum repetition represents the highest load you can successfully lift, once, for a given exercise.
The ACE defines a heavy load as equivalent to 80 or 100 percent of your maximum repetition. Strength training programs develop your ability to activate current muscle mass while promoting the slight increase in size.
Strength Muscles Training & development programs
An efficient routine for developing muscle mass requires one to six sets, from eight to 12 repetitions, using between 70 and 80 percent of your maximum repetition, according to ACE. Moderate loads allow for better repetitions and increase training volume.
The training volume is calculated by multiplying the repetitions, series and the high load. The muscular development programs focus on resistance training inducing intramuscular damage, which results in an increase in the diameter of the fibers and as a consequence, muscle growth after recovery.
Types of Strength Muscles Training Fibers
Each muscle contains different proportions of specialized muscle fibers. Slow-twitch fibers perform low-intensity, long-duration exercises, such as walking, while fast-twitch fibers perform high intensity and ballistic exercises, such as jumping.
Although both types of fibers contribute to both types of actions, the intensity dictates which type of fiber dominates the production of force at a given moment. Those fast contractions have influence in the force and the size of different forms. For example, they contain a greater capacity for growth and have a better influence on the production of force.
Why intramuscular Control Matters Strength Muscles,
Resistance training improves your ability to activate muscle fibers, says the National Strength and Conditioning Association. Although it is impossible to activate all the fibers in a certain muscle at the same time, a successful strength training program brings you closer to that goal. Lifting heavy loads leads to greater activation of the fibers.
On the other hand, muscle development relies on the activation and adaptation of fast-twitch fibers while allowing enough repetition for intramuscular damage. Consult your doctor before starting a weight-lifting program.