Definition of maximum strength - What it is, Meaning and Concept

For physics , a force is the cause that can deform a body or change its state of motion or rest.The concept is usually linked to the ability to sustain a weight, move something or resist a push.The maximum , on the other hand, is the extreme or the upper limit that something can reach.

It's called maximum force to the force majeure that a group of muscles can exercise through a voluntary contraction .Specifically, it is the largest weight that a person can move in a single movement.

The idea of ​​maximum strength is often used in the field of bodybuilding .Those who choose to develop their physical lifting weights seek to increase their muscle mass and eliminate fat.Beyond a proper diet, in these cases you need to develop a training that stimulates numerous nerve fibers to cause muscle hypertrophy (i.e., muscle growth).

That search of muscular hypertrophy, in turn, requires the lifting of large weights repeatedly, for which force is needed.At this point it is important to keep in mind that there are different types of force: the maximum force is that which, in a single movement or repetition , allows to lift the largest weight that can move the subject.

The explosive force , also called power , is related to the speed with which the weight can move.The resistance force , on the other hand, it is given by the ability to sustain the effort for long periods.

It should be noted that the explosive force and the resistance force depend on the maximum force: according to the characteristics of this, the person will have more or less power and resistance.

In short, we can say that maximum strength is an essential element of good physical condition, both for those who wish to improve their endurance and for those who focus on increasing their explosive power.voluntary muscle that is performed when using maximum force is intimately related to the neuromuscular system.We understand by neuromuscular system the group in which the skeletal and nervous muscle system are found; It involves the intervention of a presynaptic neuron, a synaptic space and at least one muscle cell.

Training the maximum strength allows us to improve the synchronization of the movement units while increasing the fibers of our muscles.To get the most out of and achieve the objectives we set, in addition to avoiding errors that pose risks to our Health It is important to take into account certain tips when exercising:

* Any relatively heavy load should exceed 85% of maximum repetitions ; * it is not recommended to do more than five consecutive repetitions; * do not exceed the amount of exercises per day; * rest between very long series to give the muscles time to recover.

While there are many known maximum strength programs, there are three that stand out:

* 5 × 5 method : It is one of the most common.Its creator is unknown but many believe it was Bill Starr , who details it in his book The Strongest Shall Survive: Strength Training for Football (which can be translated as The strongest will survive: strength training for soccer ).Simply put, it is based on five series of five repetitions;

* method 5/3/1 : I invent it Jim Wendler and it is based on four exercises that serve to increase strength, such as deadlift, military press and bench press;

* Westside Barbell : It is also known by the name of conjugate method , and consists in rotating exercises of main movements.For example, instead of simply doing squats this method proposes to train all the muscles involved in this exercise to strengthen them separately and improve our performance when trying again.