Maximum strength vs. strength endurance! New training stimuli for more muscle growth & better fit...
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Are you currently trying to put together your first training plan? Or maybe you just want to better understand what exactly you're doing in the gym when you train there? Then today we'll look at one of the central questions in fitness training and at the same time find a few solutions to your questions about creating or modifying your training plans. But for anyone else interested in sports, especially endurance athletes like me, the question of maximum strength or strength endurance is also extremely helpful for training! Because one thing is clear: Our muscles constantly need new stimuli, and this can be achieved not only through different training exercises but also by switching from maximum strength units to strength endurance units.
What is maximum strength?
An official definition is that maximum strength is the highest possible strength a person can voluntarily develop. Of course, we don't have a single maximum strength, but rather individual differences depending on the movement. For example, we can develop significantly more strength with our legs than with our upper arms. ... For our training, this means that for each muscle group, we need to approach the weight that we can lift/press/move exactly once with a clean execution of the exercise. Depending on the nature of this movement, we differentiate between isometric, eccentric, or concentric maximum strength.
What is strength endurance?
Strength endurance is the resistance to fatigue that we trigger through our training. How our body's energy metabolism functions and how long our body can provide enough new energy to continue training are crucial. At a certain point, we transition from aerobic metabolism, a state in which the oxygen we inhale is still sufficient, to the anaerobic phase. Lactate is produced to continue supplying the muscles even though we can't provide enough oxygen.
A balanced training plan alternates, on average, every 6 weeks between phases in which maximum strength, strength endurance, or muscle building are trained. Hypertrophy is particularly well-suited for muscle building; following the 6 weeks of maximum strength, the same load is performed with more repetitions. Overall, we always develop in a three-step process consisting of maximum strength, hypertrophy, and strength endurance. For beginners, however, the main focus should be on adjusting our entire body, including our nervous system, to this new strain. A cautious start is much more sensible than approaching the weights over-motivated and possibly injuring ourselves.
Studies on training optimization (maximum strength vs. strength endurance):
⏩ https://pubmed.ncbi.nlm.nih.gov/27350...
⏩ https://pubmed.ncbi.nlm.nih.gov/27647...
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