Closely related to isometric and eccentric strength capacity, the transverse diameter can be increased with specific training.
As for the concentric strength, on the other hand, elite training is mainly of the neural type, therefore with very high weights to be moved without taking into account the speed of execution; the tension time (TUT) and the total time of the series (sets) is lower than the stimulus of the previous type of force, as well as lower are the repetitions (rep).
In this article, however, we will focus on the expression of force that leads to an increase in the transverse diameter of the muscle.
More or less from the fifth week of strength training, the improvements are due to the increase in the cross section of the muscles.
Therefore, the increase in the transverse diameter can constitute:
- The primary goal of training, in the case of bodybuilders
- A consequence, for example in powerlifting, weightlifting and Olympic lifts in general.
On the other hand, not all strength training systems lead to a consistent increase in the cross section of the muscle. By training only in concentric sub-maximal and maximal strength, for example, the increase in muscle section will be limited; on the contrary, by working at high TUTs and emphasizing the eccentric phase - also by placing isometry - a greater level of transverse diameter of the muscle is certainly obtained.
Note: despite pure strength sportsmen express themselves with concentric movements, for a good part of the year they too are looking for muscle hypertrophy; this both for preventive purposes on accidents, and as a basis for the growth of the concentric force itself.
and for the percentage of white fibers.
It means that genetics establishes the potential for muscle growth, hence also the potential for strength development. The greater the predisposition and the ratio of white to red fibers, the greater the potential. But if it is true that genetics play an important role, so is the lifestyle during childhood and adolescence. In fact, it has been shown that, starting to train from an early age, the satellite cells are more easily activated, thus increasing the number of fibers and it is possible to convert the intermediate fibers into white fibers. Therefore, training at a young age means having, with the same genetics, a greater number of fibers in general and a greater number of white fibers in percentage.
. With 4/6 rep failure set, the body exploits the energy mechanism of ATP-CP (adenosine triphosphate - creatine phosphate), using creatine phosphate to phosphorylate ADP into ATP. The CP process is exhausted in less of one minute, within the end of the series. For the body to completely restore these reserves it takes 3 to 5 "of rest. Therefore, if you want to work on the neural, it is better not to carry out a new series before this time has elapsed; on the contrary, if you want to produce high percentages of lactic acid, it would be possible to start again after 90 "".
Summarizing the fundamentals for building strength training: a few multi-joint exercises with failure, favoring dumbbells and barbells (I add this now, again to make the CNS work more complex than it would be with guided machines) to perform from 1-3 series for 4/6 exercise, and maximum 8 repetitions, each one failing, with rest time between sets of at least 3/5 minutes. Rest at least 24/48 hours between one training session and the other, to be extended to 72 hours as you progress in strength and mass. Strength routines require the subject to have full mastery of the execution, since they are potentially harmful due to the high load used and the different muscles used at the same time. Therefore, strength cycles should only be implemented after satisfactorily overcoming a long period of conditioning and tutoring under the guidance of an experienced personal trainer: perform poorly high multi-joint exercises load easily leads to the development of severe injuries.A strength cycle should last from a minimum of 3-4 weeks to 2 months.
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