How to develop muscle strength?

There are many muscles in the arms, chest, abdomen, etc. of the body. People with muscles are mainly athletes. These people need to develop muscle strength, so they need to do a variety of exercises to achieve the goal, otherwise the muscles cannot be formed, and the exercise time must be very long. The requirements cannot be met in a short period of time. However, if the patient exercises too much, the body will not be able to bear it, and the muscles will be hurt. The patient will have many uncomfortable symptoms. So what is the way to develop muscle strength?

Body muscle tissue can be divided into 3 types - smooth muscle, cardiac muscle and skeletal muscle. They have different structures and functions. Smooth muscle is composed of long and narrow spindle-shaped muscle fibers, each of which usually has one nucleus. It is an involuntary muscle fiber and is located in many internal organs and blood vessel walls. Myocardium is also a type of muscle fiber that does not contract voluntarily and is only distributed in the heart. Skeletal muscle is composed of long, multinucleated, cylindrical fibers that provide the force required to move the skeletal system and can be controlled voluntarily.

Muscle strength mainly depends on muscle contraction speed, muscle length, degree of warm-up, etc. The speed at which a muscle contracts affects the amount of force it can exert; slow contractions can lift heavier objects than fast contractions. Generally speaking, the smaller the initial length of a muscle, the smaller the force it produces; the larger the initial length, the greater the force it produces. This is because pre-stretching strengthens the muscle contraction force, enhances the muscle rebound force, and increases the excitability of the nerve center. Therefore, if you fully stretch your muscles before exercise and increase their initial length, you can exert greater power. If the warm-up is done thoroughly, the muscle temperature will rise and greater power will be exerted. Here are some principles for developing muscle strength and explosive power.

1. Overload principle

Strength training requires overload in terms of resistance, while muscular endurance training requires overload in terms of repetitions, which allows for super-recovery. Therefore, in order to achieve the best training effect, it is necessary to use high resistance, few repetitions, and slower exercises. Experiments have shown that in order to increase strength, muscles must be trained at least 60% of their maximum strength. When you begin strength training, your strength will improve significantly in the first two weeks. In fact, there is no significant muscle growth, but it is mainly due to the adaptation of the motor nerves. After that, growth slows down, muscles gradually hypertrophy, and strength improves.

2. Training Thresholds and Target Areas

Experts generally agree that using a maximal load for 3 sets of 3 to 8 reps, 3 to 4 times per week, during progressive resistance training will improve strength. If the target area is exceeded, it may lead to "overload syndrome", inflammation of muscles, ligaments, and joints, decreased muscle contraction force, and tissue relaxation.

There are many ways to develop muscle strength. Patients should follow normal exercise methods to make their muscles full of strength. At this time, muscles will appear in multiple parts of the patient, and the patient's image will also be improved. Patients should pay attention to the method when exercising. Correct exercise will be helpful. Strengthening the patient's diet is also helpful for muscle development. Patients should eat more meat and more fat-rich, high-calorie foods so that the body can complete the exercise task more healthily.