ISSUE #24
INSIDE
THIS ISSUE…
-“Training
for Maximal Strength – Part I"
-“A Fantastic Biceps Exercise – Incline DB
Curls”
-“Nutrition:
Dinner Options”
1 – TRAINING FOR MAXIMAL STRENGTH: PART I
In
general, the strength of an individual is related to amount
of muscle the individual has, therefore, the more muscle
the stronger the individual should be, BUT how does that
explain a 130lb woman’s ability to bench press 200lbs
or more? Or how a handful of individuals have accomplished
a bench press of over 3x’s their body weight?
The
answer may lie in the nervous systems contribution to
strength. That is, the connection between the command
(nervous system) and the force generator (the muscles).
In theory, by training to increase the strength of the
nervous system, we should see a disproportionate increase
in strength in comparison to the increase in muscle size.
Maximal
strength may be defined as, “the heaviest load that can
be lifted at a given velocity” and the most practical
example of this is a 1 RM (one repetition maximum). The
development of maximal strength has been suggested as
a requirement in achieving maximal power and performance
in explosive activities. Therefore, developing maximal
strength is referred to as developing the strength “base”
and is often implemented prior to “power” or explosive
training in athletic training routines.
The
most important factors in training for “maximal strength”
are the choice OR type of exercise, the exercise intensity
(“load”), and the volume of training (# of repetitions
combined with the frequency of training). Other factors
that may be of importance include the technique and tempo
of the lift, training to failure, the amount of recovery
between sets and between training sessions, and the order
of exercise. We will examine the 3 primary factors in,
“MAXIMAL STRENGTH TRAINING: PART I”.
Exercise
type
Remember
the “specificity of training” principle. For example, if
you want to improve your maximal strength in the squat,
you must train in this exercise rather than with the leg
press. Both the eccentric (lowering of the weight) and concentric
(raising the weight) phases are important in maximal strength
development.
Eccentric
contractions permit the greatest intensity and highest
muscle tension and results in the greatest muscle damage
and DOMS (delayed-onset muscle soreness). Concentric contractions
must also be performed because there is a greater recruitment
of the muscle fibers in comparison to eccentric contractions.
Perform both phases of the exercise with control for maximal
benefits.
Exercise
intensity (“load”)
A
high training intensity (heavy load) increases the neuromuscular
activation, therefore recruiting and training more muscle
fibers. The training intensity should be measured by RM
load rather than as a % of the 1 RM. That is, clients should
aim to use a load that causes muscular fatigue within a
certain range of repetitions. For example, if fatigue is
met after 6 reps, then the load can be referred to as a
6 RM.
Unfortunately,
training based on a percentage of a 1 RM can be significantly
inaccurate. For example, an individual may be able to
perform 15 repetitions in the leg press exercise at this
intensity while only 6 repetitions may be possible in
the biceps curl. This is a sufficient intensity for maximal
biceps strength, BUT/ not for maximal leg strength. Most
studies suggest a RM load of 1- 6 is optimal for maximal
strength development.
2
– A FANTASTIC BICEPS EXERCISE: INCLINE
DB CURLS
The incline of the bench should be between 45 and 75 degrees. Sit back with
the head and entire back resting against the pad and hold
dumbbells (DB) at the sides with the arms fully extended.
The weight of the DB’s should be less than the weight
used in normal DB curls.
Begin the exercise by curling the DB’s up to shoulder level BUT/ keep the
elbows stationary to prevent any recruitment of the anterior
deltoid muscle. Also, keep the palms supinated (turned
up) at all times to maximally stretch the elbow flexors.
After curling the weight up, lower the DB’s at the desired
tempo (speed of movement) and repeat for the given number
of repetitions.
The incline DB curl is effective at isolating the
long head of the biceps. For variation, different bench
angles can be used. A lesser incline results in a greater
stretch of the biceps, increases the difficulty of the
exercise, and increases the muscle fiber recruitment of
the long head of the biceps. A greater level of biceps
flexibility will permit a lower bench setting, BUT/ a
completely flat bench may be dangerous for shoulders and
rotator cuffs and therefore the incline should be at least
45 degrees.
3 – DINNER PLANS
Plan
and arrange this meal around training requirements and competition
(i.e. a small pre-game meal OR a late post-exercise dinner).
Vegetables and carbohydrates should be emphasized in addition
to a high-quality source of protein. Lean meat sources should
be included to provide protein and iron (lean red and white
meat and fish). Reduce the intake of fried and battered
dishes and increase the frequency of steamed, baked, and
broiled dinners.
BALANCED
DINNER OPTIONS
Pasta + lean meat + vegetables
Steak + baked potato + vegetables
+ yogurt
Hamburger + juice + salad + potato
Fish + rice + vegetables + low-fat
ice cream
Chili + whole-wheat toast + milk
+ fruit salad
