Type of Muscle Fiber
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 weightlifting.
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
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
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; this is why most men are stronger than most women.
Limb
and Muscle Length
Another
strength factor that is naturally determined is limb length.
Persons with short limbs tend to be able to lift more weight
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
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: he is able to lift more
weight than John in biceps exercises such as the Biceps Curl.
Other
Important Factors
All
of these factors affect our ability to gain strength and muscle
development through 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 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 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
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.
Weightlifting
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. Good luck: I hope you enjoy all the many benefits of
strength training.
Chad Tackett
is President of Global Health & Fitness. Learn how you
can have your own personal online trainer, dietician and motivator
at http://www.global-fitness.com
