These are compensatory adaptations in response to the so-called mechanical, physical and biological stresses on the muscular and skeletal system - development of myofibrillar tension, accumulation of "metabolites" in the muscle, increased secretion of anabolic hormones - which occur following high intensity exercises and short duration.
. Only beyond this threshold do substantial and evident changes occur, even without working towards muscle failure.
This is completely different if we consider the work at 40-60% of 1RM, which instead require the muscle to be exhausted in order to give a stimulus for hypertrophic growth.
If the training is planned and carried out with technical-scientific rigor and correctness, respecting the individual biomechanics, these conditions they increase the state of general psychophysical well-being. Conversely, especially high overloads, they can be uncomfortable for muscles, tendons and joints.
Importance of strength
Those who want to grow muscle mass therefore also need to increase strength.
Force, by definition, is the physical quantity that tends to modify the state of rest or motion of a body on which it acts.
The ability of the muscle to exert force is provided by its fundamental property, namely contractility (ability to count itself).
It is therefore a general phenomenon that can be produced at any intensity in a given exercise; the type of force required, however, in our specific case, is identified as "maximum force" and represents the value that expresses the activity of the neuromuscular system in the case of maximum "voluntary" contraction.
Absolute VS maximum strength
An important point to clarify is that the maximum force does not represent the maximum muscle capacity of contract, but the maximum capacity of to recruit motor units under the voluntary control.
The maximum capacity of the muscle is instead identified as "absolute" force, which represents the potential capacity to express all the biological potential force. It is not extrinsicable with the sole recourse to the will and is always higher than the maximum force. Representations of the absolute capabilities of the muscular system are very rare, such as those seen in situations of fear and panic, in which "normal" people are able to lift enormous loads (like a "car) to save a human life or their own skin.
Sedentary people with a very slender structure are often observed who have the ability to lift loads like a well-trained athlete. This is the classic case of the "strong by nature": such individuals possess a much higher capacity to recruit motor units for muscle contraction than that of the "average man."
maximum must represent a fundamental component in an athlete's macrocycle of preparation since it allows, with its periodization, to gradually increase the ability to recruit motor units - training with higher loads - which involves greater supercompensation from the imposed burdens.
It is best to clarify immediately with a practical example:
- In any period, the maximum force that can be expressed by a given muscle through tests for 1RM is, let's say, 100 kg.
- The work performed at 75% will therefore be 75 kg; this will lead to neuromuscular adaptations in relation to that precise training load.
- Following a mesocycle dedicated entirely to maximum force, a 1RM of 130 kg is estimated; the work that can be performed at 75% will be about 97kg, (22kg more). This will bring different and higher adaptations than those obtained with 75 kg, with greater increases in terms of muscle building, due precisely to the need for the structure to adapt to a new stress given by the greater load.
The practice of strength mesocycles determines a noticeable natural increase in testosterone and somatotropin levels (a situation highly sought after by non-doped athletes). This is due to the stress on the proprioceptive system which triggers, with a feedback mechanism, conditions of adaptation against high loads in order to defend the body from the high stress condition to which it is subjected.
Training traits
The training should be limited to 45-60 minutes, in order not to have an "excessive production of" catabolic "hormones, to avoid the exhaustion of energy reserves and to limit limiting systemic and neural fatigue.
Many trainers are well aware of the importance of periodizing training alternating it between mesocycles of maximum strength, hypertrophy, stability and above all rest.
An example of structuring on an annual basis for increasing strength and muscle growth is shown in the following diagram:
- 1st mesocycle: 2 weeks of anatomical adaptation for connective structures with 55-75% 1RM loads 4 weeks of work dedicated to maximum strength with 85-100% 1RM loads integrated with Functional Training;
- 2nd mesocycle: 6 weeks of work aimed at growth with loads of 75-80% 1RM and Functional Training
- 3rd mesocycle: 1 week of rest and 5 weeks of work dedicated to maximum strength with 85-100% 1RM loads integrated with Functional Training;
- 4th mesocycle: 6 weeks of work aimed at growth with loads of 75-80% 1RM and Functional Training
- 5th mesocycle: 2 weeks of active unloading (light activity) 4 weeks of work dedicated to maximum strength with 85-100% 1RM loads integrated with Functional Training;
- 6th mesocycle: 6 weeks of work aimed at growth with loads of 75-80% 1RM and Functional Training;
- Rest.
From the example we can see how strength training must be repeated with constant cycling over an entire macrocycle on an annual basis, but this must also be done on a biennial basis.
It should also be noted that in each mesocycle c "is always the presence of Functional Training, which allows the training of those stabilizing muscles - part of which in the core - which are heavily involved when lifting large loads, precisely because of their function of joint fixators.
, always finding the same results and without progress or improvements, you will soon find yourself in a "plateau" phase - in terms of growth and strength - failing neither to increase the load nor the repetitions.
For this reason, there are different training methods - even very different ones - such as supersets, stripping, rest-pauses and so on that lead to new adaptations and sometimes are useful to unblock the situation.
That said, the increased recruitment of motor units, which is a fundamental factor for growth, is mainly achieved with stresses by high loads close to the maximal as in strength training. This is why high intensity should never be completely abandoned, except for very short periods.
This training can also be "a" double-edged sword "since, having a massive neuronal component at the base, it will be tiring for the Central Nervous System (CNS). This could cause the appearance of fatigue sensations which, if not properly dosed and controlled, can result in a general state of "reduced tolerance to" training "- without necessarily having to talk about overtraining.
primary (or essential) which, by increasing cardiovascular risk, can represent a serious impediment to this protocol. Loads very close to 1RM cause an increase in intra-abdominal and intrathoracic pressure, and a change in blood flow to the heart, due to the inevitable Valsalva maneuver (attempted exhalation with closed glottis). Attention, however, although inevitable, Valsalva can be managed and reduced to the essential minimum; this is why the technical aspect in the strength tables is not only decisive for the purposes of effectiveness, but also very important for the safety of the athlete.Valsalva is especially important during multi-joint exercises that involve large muscle masses and that require flawless core stabilization, such as squats. This happens because a well-known core improves performance and protects the spine from any "disruption".
Hence the need to always consult a doctor, preferably a cardiologist, to have all the explanations on the matter and to obtain advice on the practice of the most suitable physical activity for your conditions.
or a short one anyway break immediately after., like that of the negatives, it represents a very powerful means for the development of the maximum specific force linked to the increase in the transverse section of the muscle.
With this training it is possible to "brake" loads of 120-130% of 1RM. However, it should not be followed for more than 2 or 3 weeks, so as not to overload the structural (omnective) components.
"Plyometric" training can also be useful for increasing maximum strength, provided that the same rules seen for negative repetitions are followed. It too overloads both the musculoskeletal system and the central nervous system.
imposing, it is therefore necessary to enter into the perspective of lifting important loads - always referring to subjectivity.the complete ISSA guide - Various authors
