Hi to everyone. In the previous post we made a comparison between health-oriented strength training and performance-oriented strength training.
In a similar line, today we are going to comment on the existing differences in the different types of strength training, when to use them and for which population or in which cases they will be more beneficial.
Thus, we begin by commenting that the different types of strength training, very hand in hand with the different manifestations of the same (discussed in previous post), that we can perform are: resistance strength training, hypertrophy strength training, maximum strength training and explosive strength training. We now move on to defining and commenting on the most relevant aspects of each of them:
- Resistance strength training: Resistance strength could be defined as the ability to maintain a given force or movement for a given time (García Manso, 1999); in addition, following the Bompa classification, this resistance can be carried out in an explosive manner (50-70% 1 RM, 15-20 Reps.); short duration endurance (exercises and movements between 30" and 2'); medium duration (activities between 3' and 30'); and long duration (activities of more than 30').
(Bompa, 2006).
When we want to orientate this type of training to health, the ideal is to work in ranges of explosive resistance, since the adaptations will be more complete and functional than the rest, which make more sense in specific sports disciplines, with movements and durations determined by competition (Bompa, 2006) (Valdivieso, 1998).
- Hypertrophic strength: Hypertrophy is defined as the increase of the transversal section of the muscle. This increase is related, although not the fundamental variable, to the increase in the capacity to produce strength (Cometti, 1998). Thus, the clearest adaptations that the muscle will undergo at a structural level will be an increase in the thickness of the muscular myofibrils (sarcomeric hypertrophy) and an increase in the connective tissue (sarcoplasmic hypertrophy). As early as 1846, the relationship between increased muscle size and the ability to generate force was established (Weber, 1846), although this does not mean that muscle is more efficient.
In this sense, strength training exclusively aimed at hypertrophy should not be used in the field of health, since although the muscle is larger, as we have already said this size does not mean an increase in efficiency, more related to neuromuscular activity (Badillo & Serna, 2002), so this type of training should be reserved for specific disciplines in which hypertrophy is valued solely and exclusively (bodybuilding).
- Maximum strength: maximum force refers to the ability of the neuromuscular system to develop maximum force. This is achieved by increasing the recruitment of motor units (inter and intramuscular coordination). To work with it, it will be necessary to work with loads close to 100% of the subject's MRI. (Badillo & Serna, 2002).
This type of training, in the field of health, is quite advisable since the development of neuromuscular capacity is widely related to an increase in the quality of life of the subject (as has already been commented in the different publications, always adapting the training to the type of population and population in particular).
- Explosive strength: refers to the capacity of the muscle to apply force in the shortest time possible, depending on the progression of a given charge; we can therefore conclude that explosive force is the one in which the greatest increase in muscular tension (manifestation of force) per unit of time, and is therefore present in all manifestations of force (Elva, H; Isidro Donate, J.R. Chulvi Medrano, F. Costa, 2006).
In the field of health, it is widely recommended for the development of functional physical capabilities, as we achieve the benefits of maximum strength training, with a much lower risk of injury.
Thus, we can conclude that for the average user, who is looking for an improvement in his skills aimed at increasing his quality of life, minimizing the risk of injury, it will be best to combine training with medium or medium-high loads, always paying attention to the highest possible execution speed, at least in the concentric phase of the movement (González-Badillo, Juan Jose; Heredia-Elvar, Juan Ramón; Peña, 2016).
To conclude, we attach the following link to PDF with a practical guidance of the number of series, repetitions and %1RM on each.
In a similar line, today we are going to comment on the existing differences in the different types of strength training, when to use them and for which population or in which cases they will be more beneficial.
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| Hanteln in einem Fitnessstudio by Marco Verch CC BY 2.0 |
Thus, we begin by commenting that the different types of strength training, very hand in hand with the different manifestations of the same (discussed in previous post), that we can perform are: resistance strength training, hypertrophy strength training, maximum strength training and explosive strength training. We now move on to defining and commenting on the most relevant aspects of each of them:
- Resistance strength training: Resistance strength could be defined as the ability to maintain a given force or movement for a given time (García Manso, 1999); in addition, following the Bompa classification, this resistance can be carried out in an explosive manner (50-70% 1 RM, 15-20 Reps.); short duration endurance (exercises and movements between 30" and 2'); medium duration (activities between 3' and 30'); and long duration (activities of more than 30').
(Bompa, 2006).
When we want to orientate this type of training to health, the ideal is to work in ranges of explosive resistance, since the adaptations will be more complete and functional than the rest, which make more sense in specific sports disciplines, with movements and durations determined by competition (Bompa, 2006) (Valdivieso, 1998).
- Hypertrophic strength: Hypertrophy is defined as the increase of the transversal section of the muscle. This increase is related, although not the fundamental variable, to the increase in the capacity to produce strength (Cometti, 1998). Thus, the clearest adaptations that the muscle will undergo at a structural level will be an increase in the thickness of the muscular myofibrils (sarcomeric hypertrophy) and an increase in the connective tissue (sarcoplasmic hypertrophy). As early as 1846, the relationship between increased muscle size and the ability to generate force was established (Weber, 1846), although this does not mean that muscle is more efficient.
In this sense, strength training exclusively aimed at hypertrophy should not be used in the field of health, since although the muscle is larger, as we have already said this size does not mean an increase in efficiency, more related to neuromuscular activity (Badillo & Serna, 2002), so this type of training should be reserved for specific disciplines in which hypertrophy is valued solely and exclusively (bodybuilding).
- Maximum strength: maximum force refers to the ability of the neuromuscular system to develop maximum force. This is achieved by increasing the recruitment of motor units (inter and intramuscular coordination). To work with it, it will be necessary to work with loads close to 100% of the subject's MRI. (Badillo & Serna, 2002).
This type of training, in the field of health, is quite advisable since the development of neuromuscular capacity is widely related to an increase in the quality of life of the subject (as has already been commented in the different publications, always adapting the training to the type of population and population in particular).
- Explosive strength: refers to the capacity of the muscle to apply force in the shortest time possible, depending on the progression of a given charge; we can therefore conclude that explosive force is the one in which the greatest increase in muscular tension (manifestation of force) per unit of time, and is therefore present in all manifestations of force (Elva, H; Isidro Donate, J.R. Chulvi Medrano, F. Costa, 2006).
In the field of health, it is widely recommended for the development of functional physical capabilities, as we achieve the benefits of maximum strength training, with a much lower risk of injury.
Thus, we can conclude that for the average user, who is looking for an improvement in his skills aimed at increasing his quality of life, minimizing the risk of injury, it will be best to combine training with medium or medium-high loads, always paying attention to the highest possible execution speed, at least in the concentric phase of the movement (González-Badillo, Juan Jose; Heredia-Elvar, Juan Ramón; Peña, 2016).
To conclude, we attach the following link to PDF with a practical guidance of the number of series, repetitions and %1RM on each.
See you in the next post.
May the force be with you!
Badillo, J. J. G., & Serna, J. R. (2002). Bases de la
programación del entrenamiento de fuerza (Vol. 308). Inde.
Bompa, T. O. (2006). Periodización del entrenamiento
deportivo (Vol. 24). Editorial Paidotribo.
Cometti, G. (1998). Manual de pliometría. Paidotribo.
Elva, H; Isidro Donate, J.R. Chulvi Medrano, F. Costa, M. R.
(2006). Mitos y Realidades del Entrenamiento de Fuerza y Salud.
García Manso, J. M. (1999). La fuerza. Madrid: Gymnos,
183.
González-Badillo, Juan Jose; Heredia-Elvar, Juan Ramón; Peña,
G. (2016). Actualización de los Criterios Básicos Para el Entrenamiento de la
Fuerza en el Ámbito de la Salud. Retrieved from
https://g-se.com/actualizacion-de-los-criterios-basicos-para-el-entrenamiento-de-la-fuerza-en-el-ambito-de-la-salud-2148-sa-O57d97b943cfc6
Valdivieso, F. (1998). La resistencia. (Gymnos, Ed.).
Weber, E. (1846). Wang & Horuiworterbuch der
Physiologic.
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