Strength Training

Introduction

1. Strength endurance: aerobic muscle endurance and anaerobic strength endurance
2. Maximal strength: hypertrophic basic strength and maximal strength
3. Speed strength
4. Explosive strength.

Articles

1

Muscle Activation Strategies During Strength Training With Heavy Loading vs. Repetitions to Failure Sundstrup

• Emil; Jakobsen, Markus D; Andersen, Christoffer H; Zebis, Mette K; Mortensen, Ole S; Andersen, Lars L

Journal of Strength and Conditioning Research 26(7):p 1897-1903, July 2012. | DOI: 10.1519/JSC.0b013e318239c38e https://journals.lww.com/nsca-jscr/fulltext/2012/07000/Muscle_Activation_Strategies_During_Strength.21.aspx

• Evaluate muscle activation strategies with electromyography (EMG) during heavy repetitions vs. repetitions to failure with lighter resistance
  • During the failure set, normalized EMG was significantly lower during the first repetition and significantly higher during the latter repetitions compared with the heavy 3-RM set (p < 0.05).
  • The trapezius from 86 to 124% maximal voluntary contraction (p < 0.001)—and reached a plateau during the final 3–5 repetitions before failure.
  • Median power frequency for all examined muscles decreased throughout the set to failure in a linear fashion, indicating progressively increasing fatigue.

Sundstrup, E, Jakobsen, MD, Andersen, CH, Zebis, MK, Mortensen, OS, and Andersen, LL. Muscle activation strategies during strength training with heavy loading vs. repetitions to failure. J Strength Cond Res 26(7): 1897–1903, 2012—Going to failure, or not,

Delayed onset muscle soreness DOMS

Vitamin E (McArdle et.al. 2000, 420)