Hollis Liebman - Anatomy of Strength and Conditioning: A Trainers Guide to Building Strength and Stamina

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Although straightforward, this pathway requires progressively moreeffort, forcing the muscle to work increasingly hard. Performance in strength training can be compared to that of a coiled spring first, there is a slow winding or cranking of the muscle; and then a quick, explosive release.A very obvious example of this is the Barbell Power Clean and Jerk (see page 38), in whichthe barbell is lifted first off the floor and tothe chest (the movement from A to B), then from the chest to an overhead position (the movement from B to C).A few repetitions of this type of muscular contraction will result in increased anaerobic output and muscular power. Strength training usually calls for the assistance of a group of muscles to complete a multi-jointed movement. The squat, for example perhaps the ultimate exercise for lower-body strength is widely considered a thigh exercise; however, it also uses the glutes, hamstrings and core muscles to stabilize the body properly during motion and to fire during execution. This synergistic combination of opposing body parts working together to complete a given movement is an important difference between strength training and conventional bodybuilding. In the latter, the tendency is to isolate and focus on one muscle, minimizing help from neighboring ancillary tissue in order to keep tension primarily on the target.

A bodybuilder wishing to work the biceps, for example, would perform seated dumbbell curls, because the seated position ensures that assistance from the lower back is kept to a minimum. Strength training also differs from bodybuilding because its focus is not on increasing muscle tissue and bulk, refining proportions or creating symmetry; it is not about how big your chest or arms are or the compactness of your waist. The real goal of strength training is quite simply increased strength and muscular power. Any type of strength-focused exercise results in the muscles being broken down through microscopic tears that occur during muscular overload. Bodybuilders often train to the point of absolute muscular failure (that is, the inability to complete a movement due to inadequate strength), because the effort of the muscle to repair itself contributes and leads to increased muscle mass. However, since the goal in strength training is increased power rather than bulk, it is not necessary to lift the maximum weight you can manage for the highest number of repetitions you can achieve.

As a result, recuperation time is shortened, which means that you can train more often and see results more quickly. Nevertheless, you should avoid over-training or training to the point of excessive body fatigue and lethargy. Aim to incorporate strength training into your regime no more than threeor four days per week, focusing on correct form and execution rather than on marathon sessions. Throughout this book, the number of repetitions performed in strength exercises is high enough for you to test and improve upon your current strength levels, but low enough not to exert too much stress on your body.