Musculoskeletal system which is made by joining two systems of human body
(a) Voluntary Muscles – Skeletal Muscles.
(b) Involuntary Muscles – Smooth Cardiac Muscles.
(2) Skeletal System (Bones, Joints, Ligaments, and Cartilage)
(a) Axial Skeleton - Skull, Vertebral column, Bony Thorax.
Musculoskeletal strength means how strong you are,” The ability of muscle or group of muscles to apply maximum force or effort to lift heavy load/weight one time (1 RM, Repetition Maximum) without fatigue “and this is anaerobic work.
The supreme reason for doing exercise especially resistance exercise is to make our self-fit, free from diseases, attractive and for increasing our quality of life and lifespan.
To many research in the world indicates and advocate the profound impact of weight training on human being (for both genders) as anatomically, physiologically and psychologically too and weight training boost the immune system, strengthen joints, ligaments, and bones, increase muscle strength, definition and better circulation, decrease cholesterol level and improve flexibility.
I would like to say few words to females of around the globe, Please don’t think and feel that working with weight will give you a huge and bulging musculature (bodybuilding figure) because this will never happen due to estrogen dominance over testosterone hormone which is primary muscle stimulating hormone, females will only get a well-toned muscles, proper proportion, shape and enough strength and fat loss through EPOC effect as a bonus.
Here I am talking about enough strength, shape and proper proportions, therefore how much time we have to spend and for how long, studies prove that if you work with weights three times a week for 45 minutes in a session, this is sufficient to get you in shape and to maintain in good shape.
Human musculature is designed to push or pull any object in normal life, so we need more functional strength and stability than other and this strength we can develop through our core group (Para spinal group, Gluteal group, and Abdominal group)of muscles, so don’t overlook to train for core strength.
If you want to build muscle with extraordinary strength with mighty musculature and herculean size, you will have to practice with huge weights with an assurance of proper solid nutrition and will have to try trial and error method for lifting weights. If you want to check the strength of chest muscles (Pectoralis major and minor) lie on supine bench and start with moderate weight with 10-12 repetition with proper breathing technique (Valsalva Maneuver) for maintaining intrathoracic pressure after completing one set rest for about 3 minutes for ATP( adenosine triphosphate, the energy currency of a cell) recovery, now increase the weight and complete 4-6 repetition up to failure, again rest for 3-4 minutes and ensures enough oxygen saturation around you, now ready for fear set, load the bar with huge weight and keep at least three spotter one above your head and two at the end of the bar, maintain proper kinetic chain and lift the bar and try to complete 1 RM (1 repetition maximum) and another repetition should be almost impossible, this type of practice honestly should be done in once in a week and check strength for another muscle group in the same manner.
Don’t confuse to see too many machines and equipment in the gym and never go for fancy exercises this will give you a pumping sensation and limited growth but not basic functional strength because almost all fancy exercises are uni joint isolation movement.
Always choose unsupported compound and structural movements and done with using free weights. Here your core strength will come in to play. Concentrate on 1 or 2 compound movements of each muscle group i.e. squat, deadlift, bent over row, bench press, overhead press, push press, pull-ups etc.
Low repetition, heavyweight with long rest will increase the release testosterone hormone, and testosterone is a primary anabolic hormone responsible for muscle tissue growth and remodeling.
Now, how much rest is needed for tissue growth and repair, the important growth hormone achieves maximum secretion during sound sleep and this should be at least 7-8 hours in the night and approximately 45 minutes nap in the mid of the day.
As we grow older the natural downfall in testosterone and growth hormone occurs, in other words, male menopause happens as female menopause, this is the basic reason for reducing muscular strength, bone density, a decrease in lean body mass (atrophy) increasing fat deposition. Sarcopenia is another condition for affecting and reducing strength.
Finally, if you want to live full enjoyable life, start doing resistance training or weight training under the highly supervision of certified strength coach. Age, gender, socioeconomic condition, availability of decorated gym and other environmental situation is no bar. All the situations will never come between you and weight training if you determined.
(Personal Trainer/Strength coach)
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