gaining strength

[epimetheus]

You want to build strength but not size, is that what you are looking for?

Yes, it can be done. Targeting the smaller fast twicth muscle fibers is the best bet. Lifting for sarcomere hypertrophy is another way. Letting your central nervous system become more effecient at recruiting muscle fibers is another. Let me explain what I mean by these.

Fast twitch muscle fibers are smaller and are targeted by very heavy loads or quick movements. Quick, explosive movements target far more fast twich muscle fibers and less slow twich than overloading them. Plyometrics is the way to go for this.
http://www.neokarate.net/combastics/articles/mc-plyometrics.htm
http://www.google.com/search?hl=en&ie=UTF-8&oe=UTF-8&q=plyometrics

Sarcomere hypertrophy is the buildup of contractile muscle fibers. While sarcoplasmic hypertrophy is non-contractile protiens, glycogen, minerals, water, etc. Sarcoplasmic hypertrophy is something sought after in the bodybuilder as it gives the best size gains. No strength gains comes from this type of hypertrophy, they get the strength from the sarcomere hypertrophy. You can maximize sarcomere hypertrophy by doing low reps. 3-5 reps with high weight. 80-100% of your 1 rep max.

Adapting your CNS is another process that can increase strength. This is all about motor unit activation within the muscles. I don't really have the time nor the space to write about this, as there are many theories and alot of information to express to get the point across. I can provide you some links though.. Read these if you are interested.

http://www.i-a-r-t.com/articles/powerpoints.html
http://staff.washington.edu/griffin/hypertrophy.txt
http://www.ironmag.com/tw_functional_hypertrophy.html
http://www.exrx.net/ExInfo/MotorDevelopment.html
http://www.citysportsmag.com/story.cfm?story_id=1871&departmentid=20
http://www.net1.net/users/trigg/shudtarticle2.htm
http://www.emedicine.com/neuro/topic610.htm
http://www.setpro.com/NEWWEB/class_01.htm

 

[Abdullah]

epimetheus, thanks for the info and links. they will sure help. that is true, i'm not interested in the size too much, i'm mainly interested in strength. but i didn't understand when you said :

80-100% of your 1 rep max.

thanks

 

[Abdullah]

epimetheus, forgot to ask :

what is CNS?

thanks

 

[epimetheus]

epimetheus, forgot to ask :

what is CNS?

thanks

CNS- Central Nervous System.


1 rep max is how much weight you can do one time. Your maximum weight that you can lift. 80-100% of that 1 rep max would depend on your max weight. Say you can bench 200lbs. 80% of that would be 160lbs. Personally I can do 80% 7-8 reps. Some can do more, some less. (8th rep is very hard and I cannot always lock it out), 90% would be 180lbs(3-4 reps). 100% would be 200. (1 rep)