The results each individual
person obtains from a strength training program depends on six factors
which this article discusses. These factors determine why one person may
develop strength and muscle with a strength training program faster than
another when he or she is performing the same exercises and following the
same strength training program. Often a person is left wondering why they
are not getting the same results as another person. These factors will
help you to gain a better understanding.
Factors Affecting Strength Training
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.
Article by Chad Tackett Global
Health and Fitness Program
Posted on: Saturday August
20, 2005 9:45 am
