Force can be expressed in different ways and thus create "subtypes" of it:
- maximal or pure strength;
- fast force (called explosive power or force);
- resistant force.
When we talk about strength in working with overloads, we always mean the maximal strength which, again, shows significant variability depending on the modality required in overcoming external resistance:
- concentric strength (overcoming resistance by shortening the muscle);
- isometric strength (compensate for resistance while keeping muscle length unchanged);
- eccentric force (opposing the superior resistance that determines the extension of the muscle).
Each type and each expression of force requires nervous (central and peripheral) and muscular adaptations - in the resistant force, even cardiovascular, pulmonary and metabolic - quite different, just as the importance of each of them on performance is different.
, enzymes, cytosol etc - is what determines the hypertrophic or muscle mass adaptation.
Specific strength training in bodybuilding is built by adopting a mechanical stimulus of eccentric strength, with such high intensity as to recruit all the necessary fibers, achieving internal muscle failure in the series and recovering adequately. An appropriate diet is obviously also necessary.
Otherwise, in the protocol for the "hypertrophy, a slightly lower intensity" is sought to prolong the duration of the set so as to obtain a significant production of lactic acid - but in any case by recruiting all the fibers - and, for the same reason, the density is increased. reducing recoveries. In addition to internal muscle failure, total exhaustion is often sought.
Pure strength training, on the other hand, is predominantly concentric.
The two most important traits of bodybuilding specific strength training are:
- Very high intensity (> 85%): for greater neuro-muscular control / coordination and maximum fiber recruitment. Volume and density of work, which together with the intensity establish the total load, must be managed according to the general fatigue;
- High times of muscle tension (TUT) and emphasis on the eccentric phase and search for muscle failure (but not only; see below): to obtain the mechanical stimulus for fiber growth.
The rest is at the expense of recovery and diet - supercompensation.
