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Enhancing Strength: Mastering Muscle Contractions and Resistance Training

This week’s focus is on progressive resistance training to prevent muscle adaptation and plateauing. Aim to work on 2-3 muscle groups per workout using multi-joint exercises like deadlifts, squats, and pull-ups. Understand the different types of muscle contractions, including isometric, concentric, and eccentric, and apply this knowledge to analyze various exercises. Collaborate in groups to demonstrate these phases, identifying the muscles involved and the specific movements at play. Emphasize eccentric training for hypertrophy while ensuring proper recovery to avoid overtraining.

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Enhancing Strength: Mastering Muscle Contractions and Resistance Training

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  1. Last Week • Progressive resistance – gradually increase the workload (sets, reps, weight, intensity, etc.) to avoid muscle adaption and plateau. • Focus on 2-3 muscle groups per workout. • Multi-joint and multi-muscle group exercises – deadlifts, squats, pull-ups, push-ups, etc.

  2. Muscle Contractions

  3. Objective this week • Differentiate between various types of muscle contractions. • Apply your knowledge of muscle contractions to analyze specific exercises.

  4. Opposing muscles contract and relax

  5. Opposing muscles contract and relax

  6. Which muscle is contracting?

  7. Which muscle is contracting?

  8. Types of muscle contractions • Isometric – joint angle and muscle length do not change during contraction (static position). • Isotonic – tension remains unchanged but muscle length changes (lifting a weight through a range of motion).

  9. Isometric Exercises

  10. Isometric Exercises

  11. Any other isometric exercises? • Brainstorm with your elbow partner.

  12. Isometric Exercises

  13. Isotonic Contractions • Concentric contractions – muscle contraction in which the muscle shortens while generating force. • Example: upward phase of a biceps curl (from bottom to top). • Eccentric contractions – the muscle elongates while under tension due to an opposing force. • Example: lowering phase of a biceps curl (from top to bottom).

  14. Concentric vs. Eccentric(positive vs. negative)

  15. Which is concentric and eccentric?

  16. Which is concentric and eccentric?

  17. More on eccentric contractions • Great for hypertrophy (increasing muscle size). • Cause greater microscopic tears in muscle fibers and thus provide the stimulus to make your muscles grow and strengthen. • Lower the weight slowly, maybe use a 4-5 seconds count. • Work with a partner so you can increase the weight. • Don’t go overboard. • Longer recovery time • Risk of overtraining

  18. Collaborative Work • Groups of 3 to 4 • Select one exercise and demonstrate the concentric and eccentric phases • Identify the muscles being worked • Identify the movement • Flexion/extension • Abduction/adduction • Supination/pronation • Rotation

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