There are many known methods of developing strength - the ability of a person to resist various external influences through muscle tension. Special professional sports exercises, regularly carried out in accordance with the standards, will help not only develop your abilities, but also improve the general condition of the body, activate the work of the heart, blood vessels and blood-forming organs. It is believed that physical activity has a very good effect on the brain, stimulating its work, and also helps to cope with emotional experiences, that is, they make a person stronger not only physically, but provide a versatile development.
What to do?
It is known that the methods of developing muscle strength most often involve lifting and holding heavy objects, as well as performing various movements (turns, movements). The main idea of this practice is to overcome muscle resistance, which leads to a constant contraction and shortening of the fibers, acquiring greater ability to cope with stress.
Classic methods of developing physical strength involve practice with dumbbells and additional sets of exercises that allow you to increase your overallthe strength of the body. This means that you first need to carefully work out light dumbbells and only after achieving decent results, move on to more complex complexes. The second stage in the development of the body is barbells, heavy dumbbells. If you start such exercises too early, there is a high probability of damage to muscle tissue, a rupture, the recovery of which will drag on for a long time or will be completely impossible. In order not to take risks, you need to use special protein shakes and do exercises regularly, gradually increasing the load. Such a thorough approach will give a really good result - albeit not a fast one.
Where to start?
Common in practice methods for developing strength, easy to implement and do not require much effort:
- weights are picked up, limbs are extended in front of them and hold objects for several seconds;
- the weight is placed on the floor, then lifted with one hand above the head and smoothly lowered to its original place;
- dumbbells are picked up, limbs are stretched out in front of them, spread apart, then they do an exercise like "scissors";
- dumbbells are picked up, lifted up and in turn lowered the load to the shoulder;
- dumbbells are picked up and do squats.
What else to try?
Proven methods for developing muscle strength:
- lift the barbell above the level of the head, holding it with one hand, hold for a while in the highest possible position, transfer the load to the other limb and smoothlylowered;
- grab the barbell with both hands, raise it above head level, freeze for a few seconds and slowly lower it.
The described techniques allow you to effectively develop several muscle groups at the same time. The main rule is to gradually increase the load, otherwise injuries cannot be avoided.
Who and why?
Methods for developing maximum strength are relevant for a wide variety of sports. Most often trained for:
- build muscle fibers;
- increasing strength endurance (relevant for sports with kettlebells, martial arts);
- increasing strength for use in specialized sports practices (bodybuilding, powerlifting, weightlifting).
The main thing is the result
Powerlifting and related sports require the person involved to lift a variety of weights. It does not matter how the athlete looks at the same time, what muscle volumes he can show off in front of the public. The main task is to achieve a competitive result. This is possible if the athlete in training uses popular and effective means and methods of strength development, that is, the most effective exercises. In this case, you need to remember about the mutual connection:
- of the force applied to the projectile, determined by the power abilities of muscle tissue;
- speed of contraction of muscle fibers, which determines the strength of a person.
The speed at which muscle tissue can contract is more importantfor weightlifters, since the sport requires the ability to disperse the weight in order to complete the task assigned to the athlete correctly and earn the highest possible judge's mark. This is achieved by means and methods of strength development.
What else to look out for?
The ability to lift the greatest possible weight for a person is determined not only by training for strength itself, but also by the ability to create the correct trajectory of movement. The task of the athlete is to apply force to the projectile in time and accurately, skillfully completing all the planned elements. To succeed, you will have to work hard: athletes have to train for many years so that the body at the reflex level develops stereotypes of correct movements.
Muscle strength is determined by the quality of development of the fibers that make up this part of the human body. The main methods of strength development are known, which make it possible to exert a targeted influence on myofibrils - it is these areas that are responsible for the contraction operation itself. Myofibrils can develop the force that myosin molecules produce, while the cells of the body move along a trajectory similar to a stroke.
How to improve?
Modern strength development methods are based on two scientifically proven facts:
- muscle strength is determined by the number of myofibril transverse fibers;
- the amplitude of muscle contraction is in proportion to the length of the same fibers.
Therefore, to effectively increase strengthit is necessary to increase the number of fibers and improve their quality. To increase the volume of tissues, the development of strength in a circular method and other training will bring benefits, the main rule in this case is the intensity of training. The idea is in constant microscopic injury to the muscles. This forces the body to regenerate, but a person has a recovery program with compensation, that is, when faced with similar loads, the fibers will already be able to withstand them. Through such a sequence, you can increase the number of fibers, make them more powerful, thereby developing your own strength.
Biochemistry and our body
All effective methods of developing strength are tied to energy processes occurring in the tissues of the human body. When muscle fibers contract under conditions of intense activity, ATP is first consumed, the release of energy is enough for a couple of seconds of dealing with an intense load, after which the supply is replenished due to creatine phosphate. This gives about seven more seconds of tension, after which the ability to cope with the load decreases sharply. Effective methods are aimed at increasing the concentration of creatine phosphate in muscle fibers, since it is the reserves of this component that will make it possible to cope with increased loads for a long time.
Normally, in the muscle tissue of athletes, creatine phosphate is one and a half times, or even twice as much as in people who do not live a sports life. If an ordinary person decides to take the path of an athlete, he must understand: training will take a lot of time, but sooner or later you will achievesuccess will still succeed if you do not give up.
Principles of effective exercises
Methods of developing strength to increase the concentration of creatine phosphate are based on the following postulates:
- load is constantly maintained at a high level so that the maximum amount of muscle tissue is active, energy is quickly consumed (up to 80% of the maximum possible at a time);
- the duration of the exercise is from 7 to 15 seconds, during which you need to have time to repeat the set of actions about five times;
- exercises will be effective in which energy is expended, but lactic acid does not accumulate (it takes time for this to happen);
- sets are separated by five-minute rest intervals, with enough time to restore creatine phosphate (long breaks are allowed, but only if this is really necessary);
- optimal number of sets is 5-10 due to limited creatine phosphate reserves and fatigue accumulation.
Food matters
Physical quality strength and methods of its development are of interest to many specialists. In particular, scientists have been looking at creatine phosphate and the characteristics of this compound, its production in muscle tissues and metabolism for quite some time. It was found that special components, when ingested by humans, activate the generation of the compound by organic tissues. Based on this information, a nutritional supplement, creatine, was developed. Normally, this component shouldproduced by the liver during the processing of meat products that have entered the gastrointestinal tract. It is estimated that a kilogram of raw meat is rich in five grams of creatine.
The use of special nutritional supplements allows you to increase the concentration of this compound in the body, while increasing the amount of creatine phosphate itself. Several specific studies were also organized on this topic, during which they found that the concentration of creatine phosphate in the body increases significantly if a five-gram dose of creatine is used daily for a seven-day course - up to five times a day.
Everything is individual
It would seem that methods of developing explosive strength should lead to a sharp increase in the concentration of creatine phosphate, however, this is highly dependent on the characteristics of a particular person. It is known that some people are naturally distinguished by an increased concentration of this compound in muscle tissues. Even if they consume creatine as a dietary supplement, a significant increase will not be noticed, this is due to the specifics of the body.
We are working, we are not late
To increase your strength abilities, you need to teach your muscles to quickly join the work process. This quality can also be trained. The athlete works not only on the actual muscle fibers, but also on the brain, the speed of its reaction: if it is possible to force the organ to quickly produce an impulse, all the tissues and systems of the body are switched on along the chain. The strongest impulse launched through the central nervous system,allows you to achieve the desired level of tension, which means that the functionality of systems not involved in the exercise will be temporarily disabled, and all energy will be transferred to the target.
Physical fatigue is the inhibition of the central nervous system, which does not produce and transmit strong enough signals for human muscles to move at the required pace. To restore the abilities of the NS after prolonged training, it is necessary to resort to the most effective methods, then it will be possible to achieve the phenomenon of supercompensation, and each time the NS will respond stronger and longer to loads, and its functionality will expand. The processes must be constantly repeated, then it will be possible to fix all the changes and the body adapts to constant heavy loads.
Principles of CNS development
To achieve the maximum effect, the exercises must be subject to the following rules:
- with close to the limit weight to work within three reps;
- explosive with moderate loads;
- take five-minute breaks between sets so that the central nervous system can recover;
- repeat impressive loads on the National Assembly twice a week, but at least once every 10 days.
Developing strength through circuit training
This set of exercises is suitable for beginners and established athletes. In a simplified form, it is often practiced even in the school curriculum and in special sections, and many do it at home. Responsible and organizedapproach allows you to achieve a really good result, as well as prepare the body for more significant stress. The best option is the following:
- starting pose - gray, hands behind in emphasis, legs are raised from it to the corner;
- from a lying position bend and straighten the arms;
- hands with dumbbells are taken out of the squat rack, at the same time rising on toes and moving one hand behind the back;
- jumping out of a squat;
- lifting, lowering the body in a prone position with arms behind the head, arching the back.
Climbing a rope and jumping rope will be useful, as well as extension, flexion of the torso in a supine position, the lower legs are captured in the process.
Muscle mass and strength: one grows, does the other grow?
Increasing muscle mass is the dream of many men, and not everyone wants to stop there. However, many once come to such a state when the shape of the body, the mass is sufficient, but you want even more strength. There are several approaches that allow you to increase your capabilities without increasing volumes.
The first thing to do is to review your diet and switch to natural nutrition. To prevent the addition of kilograms, it is important to consume the number of calories the body needs daily, that is, what is spent on daily tasks and training, but no more. The diet is chosen according to gender. All sorts of automated calculators for calculating the calorie content of a dish will come to the rescue, but you cando it yourself: get a notebook and carefully write down the energy value of all the ingredients used in cooking.
Nutrition is the most important aspect of maintaining a he althy weight. If caloric expenditures and gains are in balance, no more kilograms will simply appear, in addition to the already existing ones.
Special meals
In order to optimally balance both the diet and the effect of food on the body, you can add special sports components to natural products. At the same time, you need to choose only those that do not directly affect the increase in muscle mass, but they will help build strength (perhaps indirectly). Useful:
- creatine;
- vitamins;
- minerals;
- protective ligaments, joints medicines;
- tribulus;
- ecdysterone;
- BCAA.
Some Features
It is known that creatine allows you to retain a small amount of water in the body longer. True, this effect disappears as soon as the use of the substance stops. Tribulus, ecdysterone help to stimulate the generation of testosterone, an increase in the level of which directly affects the human muscle strength. Mineral, vitamin supplements provide good he alth, and BCAAs allow you to return the muscles to a he althy structure.
When planning a diet with sports nutrition, it is important not to overdo it: everything should be normal, otherwise you may face unpredictable negative consequences and serious harm to he alth. It is better to formulate a diet under the guidance of an experienced trainer.
