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Written by SuperHuman
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Thursday, 01 May 2008 |
Muscles get stronger by increasing cross-sectional areas and improving the coordination between muscle fibers.
Programs designed to increase muscle cross-sectional area load the muscle at 70 percent of one repetition maximum (1-RM). Improving neural coordination works best at training intensities of 85 to 100 percent of 1-RM. There’s no agreement on the best intensity for building power (exerting force at fast speeds)— some research suggests that light loads (45 percent of 1-RM) lifted at fast speed work best while others found that heavy training loads are better (greater than 70 percent of 1-RM). Scientists have trouble identifying the best training response because of the many types of resistance. These include concentric (shortening), static (isometric) and eccentric (lengthening or negatives) contractions; rebound versus non-rebound lifting; and traditional versus ballistic lifting. While scientists are trying to sort things out, try a variety of training techniques. Keep a training diary so that you can track how you respond to each training method. (Sports Med, 35: 967-989, 2005)
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