Under Strength is a physical training, which focus on increasing the power capabilities (and not the stamina, speed or agility) sets.

Theoretical Fundamentals

The theoretical foundation of all training is the fact that the body seeks to economically possible to adapt to stress. Will he now claims increased power loads, so it adapts to it by changes in the circulatory and central nervous system and the musculo skeletal system (bones, tendons and muscles) to its capacity for force development increases.

Adjustments to the physical systems to the training

The adjustment is made (by the state of an untrained basis) in this order:

* The central nervous system adapts to it by us, otherwise the muscles. It improves the coordination between different muscles or muscle parts. This initiates an adjustment of the
* Cardiovascular system, which adapts to the muscles with more blood and nutrients to be able to. This is changing the
* Metabolism, the greater reserve capacity building in order to supply the muscle, despite increased consumption to be able to guarantee. Ultimately, the suit also
* Muscles themselves. They increased the number of mitochondria, the cellular power plants “. In addition, there are different muscle fiber types, for different types of loading (speed, strength endurance, stamina, etc.) are designed, and which can transform into each other. Ultimately the muscle, increase in muscle cross-section. The number of muscle fibers will grow is not.

Although the aforementioned adjustments to the above principle in order to pass, so they flow usually overlap, because the organism is a complicated interplay of all these classifications is. It also fit other parts of the locomotor system, such as tendons and bones, they are so slow that an effect only over long periods of time at all to measure. Joints, however, may in fact do not adapt, they can only be “consumed”, and therefore the training special attention must be directed, such exercises in the correct position to execute, to acute and chronic damage to the joints should be avoided.

Progression (training impulse, compensation and over-compensation / super compensation)

If a lot of muscle training – ie above the underlying ordinary Mass. – strain energy reserves will be attacked, de facto, overworked muscles, etc. This is the training impulse. The body reacts too first on this impulse he damages fixed. He then regenerates the affected muscles and energy; their performance through the use has fallen. Finally, take the body but now screening, since the systems beyond the usual measure have been charged, he hyper compensation (also called super compensation), he regenerates them over the previously beyond ordinary measure, to ensure that they increased demands have grown.

If now at this stage have grown a further performance boost training set, it sets back a degeneration, a regeneration and a new hyper-compensation A. In this way, can the power output progressively increased. However, this system meets the performance improvement course to individual genetic boundaries so grow more and more training status-training stimulus must be set so that the same performance gains can be achieved. To adapt the individual to be able to increase capacity, many athletes often addicts to drugs. Through this, the cycle of congestion, compensation and compensatory hyper little further continue. However, doping agents (almost by definition) is illegal and can lead to significant adverse side effects (heart muscle damage, gynecomastia, and cancer).

Practical implementation (through exercises)

In general, the concrete execution of exercises (ie movements under load), the impulse for a tracksuit certain muscle groups set. There are two fundamentally different types of exercises, basic exercises and isolation exercises.

Basic Exercises

Basic exercises are characterized by the fact that they are basically large parts of the body and claim that their performance several joints move. A classic example of such an exercise is the knee bend.

One the whole physical demands of training can be relatively easy to basic exercises together, example:

* In the body, sinking: Cross Lift
* In the body, pressing: Squats
* Torso, pulling, vertical: Klimmzüge
* Torso, pressing, vertical: Overhead Press
* Torso, pulling, horizontal: prevention Rowing
* Torso, pressing, horizontal: Bench press

This composition is only one example other configurations are possible. Nevertheless, with their (upper and lower body, pulling and pushing in any direction) to the whole range of possible movements and covered the whole body load.

In general, basic exercises are preferable to isolation exercises because they neuro physiologically significantly more efficient and “natural” means. Isolation exercises should only be used to compensate for specific deficits serve.

Isolation Exercises

In contrast, require isolation exercises are usually only a single muscle or a single muscle group (the aim of the exercise) and their synergists. Under such a practice is generally only a single joint, they serve to target individual muscles to claim.

Arms

Exercise other names target Muscle device (Gebr name) synergist movement
Armbeuge biceps-curl, Dumbbell Curls Short, Long barbell biceps brachial muscle pull

Shoulders

Exercise other names target Muscle device (Gebr name) synergist movement
Front lifting Dumbbells or cables Musculus deltoids (especially pars clavicularis) Musculus serratus anterior traction
Seitheben Dumbbells or cables deltoids Musculus serratus anterior traction

Training Principles

Isolation Exercises

Beginners and novices of isolation exercises is not recommended because they are designed to specifically to individual muscles and thus claim details in the physical constitution to correct them. From the above-described sequence of physical adjustments is clear that the muscles themselves belong to the latter systems, which adapt and advance circulation and metabolism have to change.

There is now a glaring difference whether some – but ultimately isolated – a multi-muscle strain, or but the whole body. Only in the latter case, it is ensured that the stress on metabolism and circulation are so large that the bodies will überzukompensieren.

It is an often observed phenomenon that people with isolation exercises to train on a certain, relatively low degree of stress in their practices do not come out – because the metabolic basis to missing. After a conversion of the training at full load, they will usually continue.

Who has no basis, no details may be correct, of course, are basic and essential strenuous exercises as “ISOs.”

Fat loss

The fat depots of the body in the sub cutis are not compatible with the skin at this point is technically together muscle metabolism. When the body breaks down fat deposits, then it generally takes up to them. Affairs of the central metabolism run on central metabolic organs like the liver and have nothing to do with certain skin lots to do. Although mention is that a forced Fettanlagerung mainly found in areas in which a number of frequent insulin receptor cells is thus like finding reinforces depots. Because of genetics, but this is subject to a reduction of deposits only by a general fat reduction achievable, even if it is in these areas are often very stubbornly holds.

Training frequency

Muscles do not grow during the training; they grow during the regeneration phases. The body has the power that he needs to build, not when the force through training is sought. The training is essential to growth stimulation, growth itself happened outside the training. It is as a rule of thumb, at least one day off between training sessions (for a particular muscle group) is recommended. The rest, however, subject to the intensity of training carried out and the burden of the CNS. This means that when a muscle has been completely exhausted, should be a pause of 3-4 days be done. Furthermore, the search for CNS regeneration is required, because the setting of the high stimulus strength often heavily loaded.

For beginners, this offers a whole plan, of course twice a week is advanced may be 4-5 times a week to train, although this is usually a “split-training” involved. These are only certain muscles trained.

Even when strength training, as in all sports that the frequency of training before the training period and prior to the training intensity should be increased.

Training intensity

Those who are unduly burdened – especially beginners and beginners make mistakes like this – must also be “undue” recover. The body needs time to the metabolism (and especially the central nervous system) to the extent it has, that he is in a position to even greater pressures arising from consumption to regenerate. Those who are not sufficiently regenerated and can regenerate, permanent drains on its reserves, which have unpleasant side-effect can be that the body even in spite of a higher power training denied to self-injurious behavior. This effect is described as over-training “and reduced physical performance.

Historical Development

Strength training with weights is already in antiquity have been documented.

More

Isotonic strength training is a particular form of strength training in which muscle tension throughout the movement range remains constant. And this should be mentioned that it is in terms of Isotonie a thought experiment. In reality is an isotonic movement is not possible, there are devices whose motion an isotonic load very close to, but worth mentioning is that isotonic strength is not the physiological standard.

Isometric strength training exercises described in which the muscle length remains constant, the muscle tension, such as static exercises varies. A slight change in length can, however, there can not be avoided.