Factors Affecting Strength & Your Strength
Training Plan: Part 2
By Chad Tackett
Strength training is critical for achieving your fitness goals and this
article will better help you understand the factors that affect your
strength and your strength training program in general. In addition to this
helpful article, be sure to take our FREE Fitness Analysis! Once you've
completed their brief questionnaire, you'll receive specific recommendations
based on your responses, including a sample strength training workout with
exercise instructions! As a special thank you, you'll also receive the new
e-book, Big Fat Lies, absolutely FREE of charge.
Click here to get started!
I am often asked why one person develops strength and muscle with a strength
training program faster than another when he or she is performing the same
exercises, following the same strength 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 Affects Your Strength and Strength Training
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
strength training.
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 Affects Your Strength and Strength Training
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 Affects Your Strength and Strength Training
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 and the better they’ll perform
when strength training; this is why most men are stronger than most women.
Limb and Muscle Length Affects Your Strength and Strength Training
Another strength factor that is naturally determined is limb length. Persons
with short limbs tend to be able to lift more weight when strength training
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 Affects Your Strength and Strength Training
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 when
strength training; he is able to lift more weight than John in biceps
exercises such as the Biceps Curl.
Other Important Factors Affects Your Strength and Strength Training
All of these factors affect our ability to gain strength and muscle
development through strength 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 strength training
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
strength training 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 strength training 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.
Strength training 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.
And don’t forget,
click here to take our FREE Fitness Analysis for a free
sample strength training program and for the book, Big Fat lies!
Strength Training Exercises Part 3 >>>
Strength
Training Exercises Part 1
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