Strength

Tips to Promote Continued Strength Development

Dr. Larry W. McDaniel and Allen Jackson provide advice which may be helpful to those in the intermediate or advanced stages of training who may be: searching for ways to stimulate growth of muscles, reached a plateau in strength improvement, or demonstrating boredom with their current training routine.

The theory for increasing muscle power, strength, or endurance is to provide opportunities for your muscles to work harder than they are accustomed. You may overload the muscles by progressively increasing intensity. For example, in weight training more intensity may be generated not only by the addition of more weight but by increasing the number of sets, reps, adjusting the rest interval, and cycling your training programs. To increase muscular endurance one suggestion would be to decrease the rest interval. To increase muscular power one must not only move a significant amount of weight but increase the speed of the movements. The Overload Principle underlies all types of training! [3]

Tips to energize your workout and increase strength

Cycle Training

Training periods may maximize development of your metabolic systems, reduce injuries, or stimulate muscle growth, and strength. One suggestion would be to use 4-6 cycles per year. Cycle your workouts to focus on muscular strength, endurance, or power. During the power cycles incorporate lower body jump plyometrics, upper body plyometrics, medicine ball exercises, and power lifts. At least one cycle per year should focus on unilateral training using dumbbells or machines that would allow working each limb individually. [2][3]

Muscle Confusion

An important factor to maintain constant improvement would be to never allow your body to fully adapt to a specific training protocol. Muscle memory or "Engram" is the term used to describe this process that involves the nervous system´s adjustment to repeating or practicing the technique. This process involves the nervous system mapping the nerves and the muscle fibers that are activated and store this information in the brain. Varying workouts by manipulating the order that the exercises were performed and the types of exercises for each body part may assist in the process of increasing strength. As economy of effort (improvement in technique) increases less stress is placed on the working muscles. By varying your workouts new challenges will be presented to the muscle in each training cycle that may increase muscle growth. [2][3]

Isolation

Muscles work in unison or relatively independent from each other. To maximize shape or build a muscle independently you must "isolate" the muscle or use lifts that separate it from the other muscle groups. For example one may be able to isolate on the bicep by performing the bicep curl with a dumbbell and performing the exercise by supinating the hand on the later part of the movement. [1][2]

Eclectic Training

Combines mass building with isolation-refinement movements into a specific training system. This training principle suggests that you select a variety of exercises and general principles that work best for you to increase muscle mass and muscle definition. [2]

Pre-Exhaustion

Begin working the muscle with an isolation exercise to fatigue, then perform multi-joint exercises. Use this technique periodically to shock the muscle or stated another way to apply different stress on the muscle. [2]

Continuous Tension

Momentum in weight training may slow strength development. Once the weight has started moving it weighs less. Perform the exercise slowly so that the tension or stress on the muscle being worked is constant or continuous. This tip may not be beneficial in power lifting. [2]

Reverse Gravity

Also called negative or eccentric lifts involves resisting the downward force of gravity as you lower the weight. Negative reps are a common cause of soreness yet are very important in maximum muscle growth. Many experts suggest that muscle growth is more common to eccentric contractions than concentric. [2][3]

Peak Contraction

Allows you to keep full tension on the muscle. Example, when performing a bicep curl, stop the movement when the arm is about a foot away from the shoulder and perform an isometric contraction. Remember to contract the muscle as hard as you can! Peak contraction may maximize muscle growth! [2]

Flushing

To stimulate muscle growth one must engorge the muscle with blood. By performing 3-4 lifts for 3 plus sets for a selected muscle you may be able to maintain a high level of blood in the muscle. This process is called "Flushing" (transit hypertrophy). The rest period is also reduced in Flushing. Many body builders believe that the connective tissue that surrounds the muscle, bundles of muscle, and each muscle fiber may need to be stretched to allow an increase in muscle size. [2][3]

Rest-Pause

How can you work a max weight for more than 2-3 reps? When using the rest-pause technique perform 2-3 reps rest for 30 seconds then repeat. Increase the rest period after each set; 30 sec., then 40 sec., etc. This technique may allow you to work near maximum weights to stimulate muscle growth and strength. [2]

Stretching muscles during strength training

Stretching muscles involved in each lift during the rest period between sets may stimulate strength development. However, stretching between sets may hinder progress in power development. [1][3]

Tips related to planning the number of sets and reps to improve strength

Set System

Some weight training programs suggest only one set per exercise. For best results for athletes or body builders´ most professional trainers recommend one warm-up set and a minimum of 3 working sets. [2]

Partial Reps

Partial reps can be completed at the beginning, mid-point, or at the end of the exercise motion. Example "Curls 21"

7 reps going from full extension to half flexion
7 reps going from half flexion to full flexion
7 reps going from full extension to full flexion

Partial reps may assist in the process of overcoming weak areas of a specific exercise movement. [2]

Forced Reps

Forced reps are similar to "Cheated Reps". If you are bench pressing a weight for 8 reps have your training partner assist you past the fatigue or sticking point in the pressing motion to add 2-3 more reps. Forced reps push your muscle beyond normal fatigue to stimulate greater growth and muscle density! [2]

Staggered Sets

Staggering sets work well for smaller, slower, developing body parts in between sets for larger body parts. For most lifters staggered sets provides an opportunity to use their time more economically. [2]

Split System

After a few months of training the whole body 3 times a week split your workouts; example, upper and lower body sections or utilize movements that involve pushing one day and pulling the next. The Split system may allow one to use their energy more effectively for higher intensity training. [2]

Double Split

Many body builders or athletes work 1-2 body parts in the morning and then return to the gym later and work 1-2 more body parts (the Double Split-weight training involves working out twice in one day). This allows for a higher energy level for each part worked. Splitting your routine may allow you to perform at a higher level of intensity pushing your muscles to great growth and strength! [2]

Triple Split

Same concepts as Double Split except you work out three times a day! [2]

Super Sets

Select an exercise for antagonistic muscle groups for example; Triceps & Biceps, Back & Chest, lower Back & Abs, Quadriceps & Hamstrings, etc. Then alternate muscle groups for each working set. [2]

Compound Sets

Similar to Super Sets except alternate two exercises for the same muscle group. [2]

Tri-Sets

This term has been used to describe the performance of three exercises for the same muscle group without resting between sets. It is a great shaping technique and may add vascularity. [2]

Giant Sets

A series of 4-6 exercises for the same muscle group without rest between sets. An additional suggestion would be to work the muscle from different angles. [2]

Descending Sets

Heavy to light system. (Stripping the Barbell] After a warm-up start with a heavy weight and few reps then reduce the weight and add reps in lower increments. [2]

Tips for fine-tuning 1RM percentages to increase strength

Suggestions:

Re-test or max out to examine progress in various muscle groups during and at the end of each cycle or period. Then adjust the work load, sets and reps using percentages of the new 1RM.

Pyramiding

Start by performing 12 reps with 60% 1RM for the muscle group involved

Add weight near 70% of 1RM & perform 8-10 reps
Add weight near 80% of 1RM & perform 5-6 reps
Add weight near 90% of 1RM & perform 1-2 reps

The principle of Pyramiding states as the amount of weight increases, decrease the number of reps. The number of sets and percentages may be adjusted from those above to fit your needs. [2][3]

Reverse Pyramiding

Perform this technique when you know you will have some time off from your work outs. For example start the first set near or in the 90% range of the 1 RM and perform 1-2 reps then work down the pyramid. [2]

Adjusting the order or sequence for performing lifts to increase strength

Muscle Priority

Train your weakest body part (muscle group) first when your energy is high. The higher the intensity the more muscle you can build but this type of intensity takes lots of energy! (2)

Modes of Resistance Training

Change the modes of resistance training with each cycle or within each cycle. Use barbells, dumbbells, machines, medicine balls, and upper and lower body plyometrics.

References

Luttgens, K & Hamilton N. (2006) Kinesiology, scientific basis or human motion. 10th ed. McGraw-Hill. Boston, MA.
Weider, Joe. Muscle and Fitness.com
Wilmore, Jack H. & Costill David L. (2004),Physiology of Sport & Exercise. 3rd ed. Human Kinetics. Champaign, IL.

About the Authors

Dr. Larry McDaniel is an associate professor and advisor for the Exercise Science program at Dakota State University, Madison SD USA. He is a former All - American in football and Hall of Fame athlete & coach. Allen Jackson is an Assistant Professor at Chadron State College.

Article Reference

Dr. McDaniel L. et al (2008), "Tips to Promote Continued Strength Development", BrianMac Sports Coach: www.brianmac.co.uk/articles/article021.htm

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