The Importance of Muscular Strength: Training Considerations

Abstract

This review covers underlying physiological characteristics and training considerations that may affect muscular strength including improving maximal force expression and time-limited force expression. Strength is underpinned by a combination of morphological and neural factors including muscle cross-sectional area and architecture, musculotendinous stiffness, motor unit recruitment, rate coding, motor unit synchronization, and neuromuscular inhibition. Although single- and multi-targeted block periodization models may produce the greatest strength-power benefits, concepts within each model must be considered within the limitations of the sport, athletes, and schedules. Bilateral training, eccentric training and accentuated eccentric loading, and variable resistance training may produce the greatest comprehensive strength adaptations. Bodyweight exercise, isolation exercises, plyometric exercise, unilateral exercise, and kettlebell training may be limited in their potential to improve maximal strength but are still relevant to strength development by challenging time-limited force expression and differentially challenging motor demands. Training to failure may not be necessary to improve maximum muscular strength and is likely not necessary for maximum gains in strength. Indeed, programming that combines heavy and light loads may improve strength and underpin other strength-power characteristics. Multiple sets appear to produce superior training benefits compared to single sets; however, an athlete's training status and the dose-response relationship must be considered. While 2- to 5-min interset rest intervals may produce the greatest strength-power benefits, rest interval length may vary based an athlete's training age, fiber type, and genetics. Weaker athletes should focus on developing strength before emphasizing power-type training. Stronger athletes may begin to emphasize power-type training while maintaining/improving their strength. Future research should investigate how best to implement accentuated eccentric loading and variable resistance training and examine how initial strength affects an athlete's ability to improve their performance following various training methods.

Efficacy of School-Based Interventions for Improving Muscular Fitness Outcomes in Adolescent Boys: A Systematic Review and Meta-analysis

“…Seventy-two percent of studies investigating MF interventions met or exceeded this, suggesting that intervention duration may not have been long enough in over a quarter of studies to evoke an efficacious response. It is acknowledged that MF must adhere to underlying physiological characteristics that affect muscular strength to elicit an efficacious response and/ or adaptation [83]. Furthermore, the development of strength is underpinned by a combination of neural and morphological factors that may not be specifically catered for by conducting combined activities that involve high-intensity circuit-based interventions [83].…”

“…It is acknowledged that MF must adhere to underlying physiological characteristics that affect muscular strength to elicit an efficacious response and/ or adaptation [83]. Furthermore, the development of strength is underpinned by a combination of neural and morphological factors that may not be specifically catered for by conducting combined activities that involve high-intensity circuit-based interventions [83]. Adolescence provides an opportunity for neural and architectural adaptations in the development of strength due to increases in anabolic and hormonal concentrations [84].…”

Impact of sedentarism due to the COVID‐19 home confinement on neuromuscular, cardiovascular and metabolic health: Physiological and pathophysiological implications and recommendations for physical and nutritional countermeasures

“…Anyhow, in older healthy adults and healthy adults the ability of amino acids/protein supplementation to improve muscle mass/function is related to the amount and the kind of exercise performed (Churchward-Venne, Holwerda, Phillips, & van Loon, 2016;Morton et al, 2018;Morton, McGlory, & Phillips, 2015). Resistance training, that can be done without the so-called free weights (barbells, dumbbells, kettlebells) but also with bodyweight exercises (Suchomel, Nimphius, Bellon, & Stone, 2018), is the best choice to maintain or increase muscle mass and function. Subjects requested to stay at home during this time of social distancing and isolation should modify their diet according to the reduced activity-induced energy expenditure (up to 35-40%) (EVIDATION, 2020), reducing the total energy intake by about 15-20% (the average activity-induced energy expenditure in general population is about one-third of total energy expenditure) (Westerterp, 2003).…”

Muscle strength, size and composition following 12 months of gender-affirming treatment in transgender individuals: retained advantage for the transwomen

“…To date, however, there is a complete lack of data on changes in lower-limb muscle strength during gender-affirming medical interventions. Given the established importance of muscle mass and lower-limb strength in numerous sports [18,19], further assessment of performance indicators, as well as comprehensive muscle size and quality measures, is needed in order to provide data for sport governing bodies to stipulate informed regulations based on robust scientific evidence.…”