Improving Muscular Strength and Quality

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Improving Muscular Strength and Quality 2017-03-26T20:18:24+00:00

Why is muscle quality important?

Muscle strength and power are the primary determinants of mobility, functional status, and metabolic efficiency. Strength and muscle mass positively influences the working of our entire hormonal and metabolic system. This is important because we lose ½ pound of muscle a year after the age of 25, without intervention

Since the early 1990’s resistance training has been observed to slow and even reverse the detrimental effects of neuro-musculoskeletal aging. The biggest issue we face as we age is the inevitable loss of muscle preceded by the loss of strength.

Greater strength and muscle growth through eccentric isokinetic training

There is a wide body of research shows that resistance training protocols utilizing eccentric training result in greater strength and lean muscle growth than those that emphasize concentric and/or isometric training. Studies support that a high-intensity resistance training session incorporating concentric, isokinetic and eccentric exercise twice a week for 20 minutes is more than sufficient to stimulate muscular strength gains in all age ranges from 10-90. It has been shown that 1 year of resistance training can increase strength by up to 29%

Muscle Mass Comparison

Muscle Mass Comparison. Source; Pogophysio.com.au.

Less potential for injury

Resistance training carried out correctly and within the appropriate metabolic range minimizes the potential for injury, unlike power lifting, cross fit, various forms of lifting heavy weights. Rather than recruiting all muscle fibers at the same time, it recruits them sequentially and taps out the fast twitch motor units last after all of the lower order muscle fibers have been recruited. This ensures a thorough stimulation of both your musculature and your metabolism

Optimum results

Our system thoroughly works out your entire musculature and metabolic system in less than 20 minutes. Increasing muscular volume will also increase your passive and active metabolism, and eccentric training has an even greater effect on metabolism, with elevated fat metabolism for up to 90 hours after exercising.


RESOURCES/REFERENCES

Adaptive responses to muscle lengthening and shortening in humans

In this study of eccentric-only vs. concentric-only, the eccentric-only group had 3.5 times the strength gains and 10 times the fast-twitch muscle fiber area increase than the concentric-only group in twelve weeks. (http://jap.physiology.org/content/80/3/765)

Influence of Eccentric Actions on Skeletal Muscle Adaptations to Resistance Training

This study showed that eccentric contractions are a requirement for optimal muscle growth from resistance exercise. (http://onlinelibrary.wiley.com/- doi/10.1111/j.1748-1716.1991.tb09219.x/abstract)

Effects of Eccentric and Concentric Muscle Actions in Resistance Training

In this study, the group that did both concentric AND eccentric contractions had almost double the strength increases, vertical jump improvements, and three-repetition max increases over twelve weeks than the group that did only concentric contractions. (http://onlinelibrary.wiley.com/- doi/10.1111/j.1748-1716.1990.tb08973.x/abstract; jsessionid=BB08B4BD37EA051898B2F7A04C3DB1 DF.f04t03)

Effects of Eccentric and Concentric Muscle Actions in Resistance Training

In this study, the group that did both concentric AND eccentric contractions had almost double the strength increases, vertical jump improvements, and three-repetition max increases over twelve weeks than the group that did only concentric contractions. (http://onlinelibrary.wiley.com/- doi/10.1111/j.1748-1716.1990.tb08973.x/abstract; jsessionid=BB08B4BD37EA051898B2F7A04C3DB1)

Importance of Eccentric Actions in Performance Adaptations to Resistance Training

In this study, the group that did both concentric AND eccentric contractions saw strength gains that were 73% GREATER in nineteen weeks than the group that did only concentric contractions, even though the concentric-only group did twice as many sets per workout. (http://www.ncbi.nlm.nih.gov/pubmed/1859341)