Strength Training Programs
Posted in: Training
Bodybuilding (training for size) and strength training (training for strength, irrespective of size) may seem to be completely different outcomes, but not everything is as black and white as it seems. The main differences in outcomes is that the typical bodybuilder will not have the explosive strength and speed of someone training for strength, but the strength devotee will tend not to have the same muscular development of a bodybuilder.
Although bodybuilding practices may have limited use in strength training, there is some useful crossover of strength training practices when it comes to training for size. In this article it’s all about seeing how strength training practices can be used to not only build more muscle, but build better muscle tone.
In the body there are numerous different types of muscle fibres. The most abundant are the slow twitch, mid-long endurance type fibres. In the minority are the fast twitch, explosive fibres. The endurance type fibres are built by training using higher repetitions – such as in bodybuilding when repetitions of 7 – 15 are routine.
Of course, with higher repetitions, less weight can be used. Whereas, for explosive strength, low repetitions of 6 – 1 are performed and the amount of weight used should be heavier, and be maximal to allow you to complete a set, but not easily. This first builds neural strength – which is a better motor response from the muscle, before the muscle fibres themselves enlarge to cope with the continuing demand.
Low repetitions – such as those in strength training, are the only way to build the fast twitch fibres, so when you are trying to build overall muscle size such as in bodybuilding, you need to build up these muscle fibres too if you are to have maximum size development – and also – be strong with it.
As for muscle tone, this is a rather grey topic. Some believe muscle tone is something achieved by making the muscles tense and tight even when relaxed, a concept rife in popular fitness magazines. I don’t buy this. I do believe muscles develop more nervous response the more advanced a trainee becomes, therefore can contract harder (better neural response), but the idea of muscle tone to me is nothing more than an absence of body fat – giving the appearance of being hard bodied. Which, of course, anyone can have, if only we had low enough body fat.
Strength training (low reps heavy weight) again, is key to losing fat, and is much more effective than using lighter weights for higher reps.
This is why strength training practices are nothing but a plus for those pursuing a better, bigger body.
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