Effect of Training on Muscles and Muscle Performance

The final common determinant of success in athletic events is what your muscles can do for you - what strength they can give when it is needed, what power they can achieve in the performance of work, and how long they can continue their activity.

One of the cardinal principles of muscle development during athletic training is the following: Muscles that function under no load, even if they are exercised for hours on end increase little in strength. At the other extreme, muscles that contract at more than 50 per cent maximal force of contraction will develop strength rapidly even if the contractions are performed only a few times each day.

Using this principle, experiments on muscle building have shown that six nearly maximal muscle contractions performed in three sets 3 days a week give approximately optimal increase in muscle strength, without producing  chronic muscle fatigue.

This shows the approximate percentage increase in strength that can be achieved in a previously untrained young person by this resistive training program, demonstrating that the muscle strength increases about 30 percent during the first 6 to 8 weeks but almost plateaus after that time. A long with this increase in strength is approximately equal percentage increase in muscle mass, which is called muscle hypertrophy.

Read: Five Effects of Muscular Hypertrophy On Your Muscles

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