8 Factors That Affect Strength
8 Factors That Affect Strength! It’s a reasonably accurate statement to say that not every lifter is as strong as they would like to be. Some lifters have little problems gaining strength but others struggle to get anywhere near their strength goals. What can you do if you just can’t seem to get stronger? That’s the question I will answer in this article. We’ll look at the different types of strength, and then look at what impacts your ability to get stronger. Are you ready? Then let’s dive right in!
First Things First – Common Types of Strength
First of all, let’s define strength in general terms. Strength can be defined as the ability of your muscles to exert force against resistance, in other words, the amount of weight you can lift in a given exercise. But, this definition does not define the number of times the weight is lifted or how the weight is lifted. For those reasons, there are different types of strength as the following examples will demonstrate.
Force Production
Let’s quickly define force production since I will be using this term. Your muscles produce force by recruiting motor units (a group of muscle fibers stimulated by a motor neuron). Regardless of your level of training intensity, slow-twitch motor units are always recruited first. If your training intensity is low, the slow-twitch motor units are likely the only ones recruited. If your training workout intensity is high, such as if you are lifting heavy weights or using extended set techniques, your slow-twitch motor units are recruited first, then followed as needed by your fast-twitch motor units. Of course, we want to recruit as many fibers as possible.
Maximal Strength
This type of strength is the highest amount of force a lifter can generate against resistance in a single attempt, or the amount of weight a lifter can lift in an exercise one time (1RM). This is important in powerlifting and weight lifting (and other strength-based sports), but not all bodybuilders care about this number. However, they should! Unless you’re at the stage in your lifting journey where getting stronger has hit its natural limit, you should always be striving to put weight on the bar. Knowing what your 1RM is allows you to choose the proper weight for your workouts, and gives you a goal to shoot for (increasing that 1RM number). (1)
Let’s take a second and look at using 1RM to choose your working weight. Once you calculate your 1RM (2), it’s common to start with at least 80% of that number. For example, using the 1RM calculator (2), your best set for, say, the overhead press is 150 pounds for 3 reps. Your calculated 1RM will be 165 pounds, and 80% of that is 130 pounds. You can start at 85%, even 90%, but make sure you can reach your rep target.
Relative Strength
Have you ever attempted to get stronger only to see another lifter overtake and pass your efforts? Did you notice how big that lifter was? One of the many things that impact how strong you can get is your body weight. Therefore, relative strength can be defined as the amount of force you can exert relative to your body weight, or in simpler terms the amount of weight you can lift for your size.
Rep Performance: Isometric Strength
You can think of this as a static hold or a pause, and it’s defined as the ability of a muscle to generate force without contracting. Put more simply, it’s your ability to hold a weight in a stopped position. In more recent years, incorporating static holds at various points along the range of motion of an exercise has become popular, and with good reason. It’s generally accepted that using static holds in the fully stretched position of your range of motion is an effective protein synthesis activator. (3)
There’s an interesting history related to isometric contractions. Bob Hoffman of York Barbell, a contemporary and competitor of Joe Weider, promoted this as a method of training back in the 60s (some sources claim it was the 40s). He typically recommended isometric contractions be done inside a Power Rack (York Barbell power racks of course). While the idea of isometric holds have their place, and I always suggest them when I talk about rep performance, Hoffman was more interested in selling his power racks than in isometric contractions as a superior method of training.
Rep Performance: Isotonic Strength – Concentric Phase
Concentric muscle contractions can be defined as a shortening of the muscle fibers resulting from greater contractile forces produced against resistance. Therefore, concentric strength refers to the maximum amount of weight a lifter can lift during the concentric phase of an exercise (the upward phase of a squat, bench press, etc). When I talk about rep performance, I advise explosive concentric contractions taking about 2 seconds to perform.
Rep Performance: Isotonic Strength – Eccentric Phase
While concentric contractions shorten muscle length, eccentric contractions lengthen the muscle fibers against resistance. Eccentric strength has been shown to be greater than concentric strength. In fact, you may remember when negatives, either during the rep or as the main type of training, were a big thing.
Arthur Jones and Mike Mentzer were early proponents of this and advised using heavy negatives. Basically, a lifter would have 1-2 spotters help get a very heavy weight to the start position, then the lifter would attempt to slow the eccentric descent as much as possible. For example, you are about to perform negatives on the bench press. You can’t push the bar up, it’s too heavy, so you get help to get it up to the top. Then, you are left to fight the descent.
My recommendation instead is to perform a slower eccentric phase after your 2 second concentric phase. Typically, I suggest 4-6 seconds, and I also suggest using static holds in the fully stretched position. You can also work a static hold at the mid-point of the rep, but that’s as much for your joint health as it is anything else.
What Affects Your Ability To Get Stronger?
Maybe the better question is, what factors can you control? For example, muscle fiber type plays a big role in your ability to gain strength. Slow-twitch fibers are ideal for endurance, while fast-twitch fibers are best for strength. The thing is, we can’t control the ratio of slow to fast twitch fibers we have, but we can focus on the factors we can control, such as the following.
Nutrition
This should come as no surprise. If mass and strength are your goals, you need to consume adequate protein and carbohydrates. It’s easy to want to limit carbs in an attempt to control body fat, but if that’s not a goal, here is the macronutrient ratios I recommend:
- Protein – At least 1 gram per pound of bodyweight
- Carbohydrates – 2 grams per pound of bodyweight
- Fats – Healthy sources, this number should be about 20% of your protein/carb calorie total for the day.
- Example – a 200 pound lifter should consume 200-250g of protein, 400g of carbs, and 53g to 57g of fat, depending on your protein intake. If you find you’re gaining bodyfat, drop carbs by 25%.
Supplements for Strength
Don’t neglect supplements to help you reach your calorie goals. For protein, I suggest Hi-Tech Precision Protein. This stellar protein powder provides 25 grams of hydrolyzed whey protein per serving, and it’s blended with a special patented enzyme technology that allows leucine to be released at key times for greater protein synthesis stimulation. Leucine is both an Essential Amino Acid and a Branched Chain Amino Acid that happens to be a primary driver of muscle growth through protein synthesis.
Need help hitting that carb total? I suggest EFX Sports Karbolyn. This is a fast absorbing carb source that does not cause insulin spikes. It will not only help you power through your workouts, it will also aid your recovery.
Since I mentioned workouts, I have 3 more supplement suggestions. First, a pre-workout. I recommend Gorilla Mind Gorilla Mode. This is an exceptionally dosed pre-workout with a great ingredient profile. One of the ingredients it has is creatine monohydrate, which helps with strength (among other benefits).
To get the full benefit of creatine, add AllMax Nutrition Creatine to your off-days. This product features patented micronized creatine monohydrate for maximum benefit. Finally, I suggest a good multivitamin, such as AllMax Nutrition VITASTACK, which ensures all of your nutritional bases are covered.
An optional supplement that I would add is Hi-Tech Andriol. This is a mild prohormone that has what it takes to get the job done yet does not need to be cycled or followed with a PCT.
Recovery
Ah, recovery! I talk about it a lot. Probably the biggest misconception among lifters is the fallacy that you don’t need to take recovery days. How common is it for lifters to mistakenly think they can and should train 7 days a week, 2 hours a day. That becomes even worse when celebrity bodybuilders/lifters/influencers tout the myth that you can’t overtrain.
Sure, if you train using moderate weights, and are loaded up on “aggressive” supplements, maybe recovery isn’t as big a deal. On the other hand, if you work hard in the gym, consistently utilizing progressive overload, and maybe are not getting too aggressive with your supplements, you must allow recovery to occur. Gains only happen when you recover!
Sleep
Of course, sleep is a major part of recovery. That means you should be getting consistent quality sleep. If you’re someone that stays up late and gets up early, you should rethink your sleep approach. Think in terms of 7-9 hours of good sleep every single night.
Progressive Overload
This is a key training principle, yet it’s frequently overlooked by lifters who just continually rehash the same workout with the same weights over and over again. If you want to get stronger and bigger, it’s about progression. The best way to use this concept is to progressively add weight to the bar. This is key to gaining strength.
While you could simply add 2.5 pounds to the bar every week, the 2 x 2 rule may make more sense. This rule says to add 10% to your big exercises like squats, deadlifts, overhead presses, and bench presses (see table below), and 5% to your exercises for smaller muscles, like triceps and biceps work. You do this when you can do 2 more reps for 2 workouts in a row.
Remember, consistency to this principle and your entire approach is critical to your success. Finally, make sure you’re using the heaviest weight you can handle for the prescribed number of reps. When training this way, I suggest 2-3 minutes rest between sets.
Using Proper Form
Performing your reps using the tempo I suggested earlier coupled with progressive overload is a great path to success. The final consideration is to perform your reps over a full range of motion. I always see lifters in the gym knocking out these pitiful half and even quarter reps. Why bother buddy? You need to do full reps to get the full benefits.
Developing The Ability Of The Nervous System To Lift Efficiently
To gain optimal strength, your nervous system needs to use your muscles at peak efficiency, and they can be “taught” how to achieve this. Everything I’ve suggested so far aids this concept. The cap to all of this is the mind-muscle connection. You have to mentally zone in and focus on the muscle you are working. Doing so helps neural activation. An additional benefit is improved neuromuscular coordination, which allows for better force production (or enhances your ability to lift heavy weight).
Working Hard
For optimum success, hard work on all of these concepts is crucial. I mean from the weight you put on the bar to being consistent in all aspects presented here to the dedication it takes to see this through over the long haul.
A Quick Recap
| Types Of Strength | 8 Factors That Affect Strength | Key Exercises |
| Maximal | The Right Nutrition | Squats |
| Relative | The Right Supplements | Deadlifts |
| Isometric | Proper Recovery | Bent Rows |
| Concentric | Sleep | Bench Press |
| Eccentric | Progressive Overload | Overhead Press |
| Correct Form | Pullups/Chinups (add weight using a belt) | |
| Nervous System Efficiency | Dips | |
| Hard Work | Close Grip Bench Press | |
Summary
In this article, 8 Factors That Affect Strength, we’ve covered a lot of ground. Take the time to fully understand these concepts and then work them hard. Don’t forget to stop by illpumpyouup.com and stock up on the suggested supplements, and take time to see all we have to offer. Then, it’s time to get to work!
References:
- https://www.nasm.org/resources/one-rep-max-calculator
- https://www.nasm.org/resources/one-rep-max-calculator#:~:text=Choose%20a%20weight%20that%20you,and%20with%20the%20correct%20technique.
- Kruse, A., Rivares, C., Weide, G., Tilp, M., & Jaspers, R. T. (2021). Stimuli for Adaptations in Muscle Length and the Length Range of Active Force Exertion-A Narrative Review. Frontiers in physiology, 12, 742034. https://doi.org/10.3389/fphys.2021.742034