As indicated with the previous article, there may not be a clear-cut reason why one may not be developing at a pace one would like. There are many factors that can be analyzed to help direct training in a more positive direction. The answers in most cases are not extremely complex. Though the answer may include multiple factors that compound the reduction in results. Hence the rationale for outlining factors that can be investigated. There may still be further factors involved that may continue to prevent or limit gains, but the following are the most common down falls for the average guy. Additionally, the gifted trainee may be able to progress using a greater range of techniques designed primarily for demonstrating strength simply because their window of ability is much wider. Which is not to say doing things more effectively will improve results across the board, the reverse is not necessarily true. Repetitions- Probably the most important factor when it comes to developing muscular size is the number of repetitions performed. The context being one set to failure. Over the years many have complained of gaining amazing levels of strength using a single set to failure, yet without muscle gain or with a slight loss in muscle. In this situation, it would be suggested that the trainee drop back on the weight and shoot for a higher repetition range, using proper form and see if this makes a difference. Then work toward a challenging weight for the higher repetition range. Using lower repetitions are usually used specifically for building up to a maximum on a particular exercise. If used for extended periods of time, burnout usually results. Also in regard to repetitions, one should not compare actual weights used with different repetition ranges. Like starting a 20 rep squat routine and gradually over time adding weight but not building back to 20 in the process. It should be obvious, but many gauge their progress on faulty comparisons. Rest- Too much rest between repetitions, sets, and training days can give a false sense of strength. As with using too few repetitions, extra rest allows one to reduce the fatigue during the set and workout. Which will enable one to use more weight per exercise or set, but doesn’t necessarily mean one is building more muscle. Overloading the musculature is usually accompanied by fatiguing the muscles to some point with the goal of causing muscle growth. Lifting in a manner that does not cause fatigue is great for technique and in general will not trigger the same growth response. This difference being the basis of “building strength verse demonstrating strength. ROM- Range of motion is important when verifying strength levels. There are many in reality and the Internet who indicate their great gains in strength only to find out that their range of motion has gradually shortened in response to greater resistance being used. There is a time and a place for partial type work, but for the average guy it probably will not provide the desired results. Hence, the comments “I continue to get stronger but not bigger”. Not knowing that the range of motion may be the culprit, it would be beneficial for some to drop the weight back and increase their range of motion. Common examples would include wide grip, high arch benches, and short range squats and leg presses. Form- When discussing form; heaving, bouncing, and “horsing” the weight to completion may allow one to move a bit more weight and get a little ego satisfaction, but it won’t work well for most guys or girls in adding more muscle. What it will do and many know this already first hand or have ‘heard” that it will increase the chance of causing damage to the musculature, connective tissue or even the skeletal system. It is best to accept what one is capable of doing in good form than trying to prove one is above it all. Breathing- This is a slightly controversial area also related to form. In general, one should continue breathing as needed during a set of exercise. In some movements, like squats, dead lifts, bent over rowing, overhead presses, or any other movement where the stability of the spine is an issue during the movement, breathing may need to be modified. This modification may then be considered a method for “demonstrating” strength or “building” strength depending on the person, experience and medical history. This modification is simply holding the breath for a brief period during a movement to help stabilize the spine and maintain the proper position of the ribcage during movements like the squat and dead lift. So prior to a full squat, the lifter takes a deep breath and holds it while sinking into the low position. Then slowly the breath is let out on the way up. Either one breaths freely and risks incorrect spinal positioning during heavy lifts. Or risks blood pressure spikes from holding the breath too long and straining too hard during a hard set. The individual has to decide on this factor. Ultimately, if one his healthy using the slight breath hold technique will be best. Those with health issues are recommended to find safer movements and stick to recommended breathing practices. Rep Speed- Moving resistance faster than what the musculature can in fact contract against will prevent maximum direct stimulation. If enough work is done, results will be forth coming from an accumulated effect, but if the volume is too low, results will be lacking. Secondly, if heavy weights are used with explosive movement, then the musculature is placed in harms way as the weight is stopped or caught. This is one of the reasons why bands and chains have become so popular. The strength curve can be modified with bands and chains when the movement picks up speed and momentum is then controlled with the tension built from these devices. The bands especially prevent this “over speed” of momentum. Equipment- For some trainees, comparing gains from one machine to another or even different movements gives them a false sense of progress. Several Internet gurus brag of their ability to lift “X” amount of weight in a particular movement, only to find out through further questioning that the weight moved was on a machine. For instance, one individual spoke of adding something like 400 pounds to a machine squat over a two-year period and did not gain any muscle. Add to this the individual had already been training over 20 years. Secondly, the machine was new and this individual would not know how much he was capable of using initially, thus the drastic gain without development. Another individual would quote his dead lift strength on the Hammer Strength Deadlift machine for low reps. The weights quoted in both cases were very impressive if performed using free weights, but since both cases the demonstration was using machines the gains in strength can simply be contributed to “learning” the movement. In both examples, if they provided their gains using movements that they were familiar with (free weight squats or dead lifts), and then trained to add 50 pounds to these lifts, their results would likely be different. At least understandable that advanced guys don’t add a great deal of strength or muscle. Comparing one lift to another is not the same as gaining over time on a single lift. One shouldn’t link the gains of one movement to the next movement. Comparisons should be to the specific lift only. Supportive Gear- Using equipment to lift more weight specifically for low repetition or maximum lift training is one way to over state one’s true strength. A good power lifting coach can teach an athlete to lift a considerable amount over their previous best with their use. For instance, some bench press shirts can enable one to lift 120-200 pounds above their best raw lifts. Similarly, squat suits, power belts, groove briefs, and knee wraps effect the squat with exceptional gains as well. Thus, making a quick or relatively quick increase in a movement because of some type assistance from equipment, it should be understandable that the strength gain may not translate to more muscle directly. Exercise Order- With new routines that one may change to, it should be obvious that the exercises completed will be in a different order. This is not a problem in it’s self, it is a problem when comparing gains from one routine to the other. If one completes a routine in which the barbell full squat is performed at the end of the routine, then changes to a new routine in which this movement is first. There will be a noticeable gain initially from the variation or priority. Unless the trainee has performed this movement in the same order in the past, any gains may be overstated in the initial comparison. Mental Preparation- Getting overly psyched up for a particular training session can allow one to show how well one can do on any one day. But it may not be a realistic determination of one’s actually strength levels. Over several weeks of getting “up” above normal levels may help trigger gains, but the acute effects are usually exaggerated from normal training. Consider that strength levels increase and decrease over time even with hard training, thus being up may show a peak level of performance. Though after peaking for competition, most lifters find that they are unable to lift the same weights and need to back off peak levels before building back up to train at peak levels again. Structural Leverage- In regard to moving big weights relative to average levels of muscular development, structural leverage (levers) is a key factor. Meaning that the individual who has good leverage, can lift above average weights and not show the development one would expect. This isn’t something one can change to any extent. It simply means the individual has a gift and will need to push greater weights for the desired development. A good example of leverage and muscle is that of the physiques of Franco Columbu and Arnold Schwarzenegger. Component Leverage- Leverage can be developed in ways un-related to structural leverage. Physical components like body fat levels, muscle extent of development, along with fluid retention associated with sodium, creatine, carbohydrates, and cell components developed from muscular pumping, can all vary on a day to day basis, giving the individual an advantage when lifting. Though not to the extent that structural leverage can provide. It can be that extra which can be the difference between first and second place in competitive lifting. Muscular Capacity- Having the genetic capacity to develop great strength will in most cases correspond to one’s muscular development. Those trainees that build the most muscle will usually build the greatest strength as well, at least to their individual leverage and physical capacity. Muscular capacity entails several factors, these being just some of the most common components that help one develop great muscular size: fast twitch muscle fibers, having a large quantity of fibers, long muscle bellies, high capacity to develop non contractile components and lastly, having a hormone profile that is high in testosterone and growth hormone, as well as resilient to stress hormones. Neuromuscular Efficiency- This is another area that you cannot change. How many have trained in gyms and see that guy who starts with little strength but quickly gains to be one of the strongest guys in the gym pound for pound? Most have seen this at some point in time. This is an example of neuromuscular efficiency and likely good leverage. Think of neuromuscular efficiency as the ability to activate a greater than average amount of muscle when lifting, which enables one to lift more at any particular bodyweight. This is one of the most important components of strength, especially demonstrating maximum strength in regard to weight classes or bodyweight to strength ratios. Drugs- When it comes to strength training, drugs are yet another way to “demonstrate” an ability to move more weight. Depending on the type of drug, meaning an anabolic or stimulant, the ability to move bigger weights can be either a chronic or an acute ability. Anabolic drugs will enable one to move heavier weights on a more daily basis, hence chronic. Verse stimulant type drugs that help one get “jacked” up for a maximum attempt. Caffeine is included in the stimulant group as well, particularly if the individual does not normally ingest this substance on a daily basis. Environmental- In performing at one’s best, the environment can give one a little extra. Some common factors include having the “right” music playing at a volume that increases arousal for the lift in question. Another outside factor that can affect one’s lifting in the short term is a change in weather. Especially for those who train in more uncontrolled climates, if the temperature and humidity change from one day to the other or traveling, one may feel a difference and can be positive or negative. Having a respected training partner or coach can add to one’s ability to perform for the better. This effect can be a short-term effect or long- term depending on the duration of the contact. Still another environmental element is the time of day one trains. If one trains early in the morning normally, then trains in the afternoon one day. They will likely do better. Reverse the scenario and the opposite may be the result. Lastly a day of hard and heavy labor will likely exhaust some resources so one’s current ability for training may be hindered somewhat depending on the extent of the “extra” work. Intangibles- There are yet other factors that directly help or prevent a demonstration of strength. Factors such as stored energy help one lift more weight from the elastic properties of muscles. This is the reason why various supplements help one lift more, by adding leverage through expanded tissue. For instance, if one were to add a quarter of an inch of volumized tissue in the bicep and forearm muscles, there would be noticeable “recoil” when, say lowering the weight during a bench press then pushing to extension. When these tissues are compressed and the opposing muscle are stretched, there would be an increase in stored energy, which would assist in raising the weight as a result of this non-muscular size increase. Along with stored energy, internal muscular friction changes with the speed of movement of each repetition. Which affects the testing of strength. Faster movements fatigue a muscle more than slower movements, thus testing must take into consideration the rate of each movement in a set for comparison from workout to workout. As one can see there are many factors that can “assist” one in moving heavier weights without the corresponding increase is muscular development. Being aware of some of the why’s in training can at least allow one to learn from their possibly misguided training or interpretations. It can also empower those who may simply want to “demonstrate” great strength specifically for competition or personal achievement. Knowing the components involved with lifting heavier can also empower one to look at their training in a realistic light. Thus, allowing one to establish goals that enable one to make progress in a positive manner and not be training in a manner that is excessive and possibly dangerous. Training should be something that builds character and confidence and not frustration and doubt. Next month “Arguments Against Strength”…

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