This blog will cover a brief summary of what strength is and how to increase strength.
This includes human movement and why combining motor learning and hypertrophy are the two most important factors for continued progress with strength development.
- Prolonged strength development = hypertrophy and coordination
- Strength developing exercises ≠ Strength expressing exercises
- Practice is the most important factor
Stop blaming muscles, start blaming your movements
Your scapulars have 17 muscles connected to each of them. Your pelvis is connected to over 30 muscles. Over 100 muscles are connected to your foot. Reducing your movement down to muscles can get very messy very fast. You have over 600 muscles in your body and only about 206 bones in your body. Start giving more love to the movements of your bones. It will make your life easier.
So when breaking down a human movement remember to always start proximal before moving distally (I explained this in my previous blog). So for movements involving your hips we always look at what the sacrum and spine is doing.
Is it tucking/Counternutating enough while squatting (posterior pelvic tilt)? Is it extending/ Nutating the right amount during a hinge (anterior pelvic tilt)? Is your hips and ribs stacked through the whole movement? These same principles apply to your sternum and scapula but will be talked about on a later date.
Remember….. strength IS a Skill
What is Strength?
Strength is all about force production. In the world of barbell sports it is about how much weight you can lift, squat, snatch, clean and/or press. In the physiology world it is about how well your Central Nervous System (CNS) can stimulate the most amount of large muscle fibres in the least amount of time. This means there are two major factors: your CNS (coordination) and the size of your muscles.
This is where the difference between strength building and strength expressing exercises become really important.
Let’s use my favourite lift as an example. We use Low Bar Squats to express our strength but High Bar, SSB and Front Squats to build it. The reason why is because the more upright your squat is the more force is going through your legs and less through the muscles around your spine. Your legs (quads and glutes) have a much larger capacity of growth compared to your erectors.
This is where the fun part comes in: training. Just like every other skill that you do practice indeed makes perfect and the cool thing is that this practice, especially when done right will also help grow these important muscle fibres. So if you want to get better at squatting, yes you do want your quads to get bigger but only doing leg extensions isn’t the best way to get there, doing more squats is.
Talk to our exercise physiologist brisbane team about how can help you reach your performance goals.
How are movement and mental health correlated?
Most of us use exercise as a method of maintaining our mental health. If we start experiencing pain in our back when we run, squat, do push ups, pick up our kids of the canine, feline, and primate variety; we tend to not want to do those things anymore and our mental health can suffer from that.
So I’m going to paint a word picture for you:
“But Michael, I like doing group fitness because it takes my mind of things and I don’t have to think about what I’m doing”
I hear this one a lot. What I also hear a lot is….
“I don’t do squats, it hurts my knees”
Okay, so you enjoy the group-based environment but you are unable to partake in certain exercises because of knee pain? Why don’t you get someone to have a look at those knees, hips, ankles, back or whatever else could be the cause of that knee pain?
“Use it, or lose it”
“Motion is lotion”
Your body is a lot to think about. You do enough thinking during the day when trying to organise meetings, projects, kids, clients, orders. Why should you add something else to the mix and stress you out further?
Moving efficiently is all about making small wins for yourself and changing your mindset about movement-based challenges. Once we’re able to get a roll going with these small wins, the fundamentals are going to feel so much better and you’re going to experience far less stress. Couldn’t feel your hamstrings during a deadlift but now you can? You had back pain but managed to feel your glutes firing and that back pain has disappeared? That’s a success right there. It gets you pumped. It gets me pumped. These wins will echo into your daily routine, reducing the stress and anxiety of your daily grind.
My biggest challenge in the mental health field is trying to get people to care about how their body moves and have fun while doing it. If your body moves well, you’re much less likely to end up in pain. If you’re not in pain, you’re going to want to keep moving. You keep moving, you hit your health and fitness goals, your brain will thank you for it.
Strength training and moving well is not just good for your pain, it’s good for your mind.
What if I told you that posture doesn’t matter?
We all grew up being told to ‘stand up straight’ and to ‘stop slouching on the chair”. Nowadays sitting has been described as the new smoking and stand up desks are selling out faster than hot cakes.
What if I told you that these beliefs are possibly causing more harm than good?
- Stop labeling your posture as good or bad
- Posture only matters when load is involved
- You are the only person in control of your body (hopefully)
Okay before I do a deep dive into this topic, let’s define posture.
Posture is the default movement patterns and positions that your body likes going into.
Everything in nature is inherently lazy. Your body prefers to be in certain positions because it is comfortable, and that is completely normal. So labeling a posture as good or bad could be leading you into something called “guarding behaviour”.
What is guarding?
We all have seen those videos of cats overreacting when jumping onto alfoil on the kitchen bench (if you haven’t, stop what you are doing right now and look it up). From now on that cat is going to expect a rude shock whenever it jumps on the counter top – and actively avoids it. You are the same. You learn that a particular movement may cause discomfort so you actively avoid doing it. Let’s use pushing your knees over your toes as an example. The problem lies in the fact that you are not made of glass, you are not fragile and you ARE MEANT TO MOVE.
“Motion is lotion, rest is rust”
Dr. Anne Schuchat
By not moving your knees over your toes what happens is that the muscles in this case your quads atrophy (shrink) and sensitize. This means that when you go to use your knee – your muscle fatigue quickly and starts to hurt. Due to this extra sensitization, what would normally be a 3/10 pain ends up being a 10/10 pain; Unfortunately this can spiral. That is when a good health professional (like one our amazing EP’s) educates you on how to desensitize this area.
When does posture matter?
When force transfer is involved. Be it running a marathon, squatting 300kg or simple picking your kid off the floor. These are times when having a stacked neutral posture matters. If you are able to properly load the prime movers of the exercise it means that you are able to do the activity more efficiently without overloading the secondary/ supportive muscles. There are people who are naturally flexed AKA kyphotic, others who are extended AKA lordotic, and some who are both. The first step is to figure out what posture you have. A good way to know this by looking at your lifts. If you are good at squatting chances are you are probably flexed. And if you are good at deadlifting you are probably extended. After you have figured out what posture you have the next step is to learn how to stack, breath and brace. This is a whole other can of worms that needs to be opened on another day.
So why am I telling you this?
To empower you to take control of your body. At the end of the day you are the only person who can make positive changes to your life and body, our job is to facilitate this positive change not do it for you. If you are struggling with any of these topics send us a message or comment below and one of our exercise physiology brisbane coaches we’ll be in touch.