When performing resistance training there are multiple adaptations that the human body will encounter allowing a rate of improvement and significant progress in health and performance.
Moreover, when looking into musculoskeletal adaptations, strength training has demonstrated many significant benefits. The scientific evidences indicated that not only does a significant increase in muscle size occur, but also a depletion in fat mass.
The ability to perform strength training should not be overlooked however; to perform efficiently, a set structure should be considered for optimal outcome.
This structure requires using 85-95% of 1 repetition max (1RM;the maximum load you can be moved in any given direction once) and performing a high volume of sets (recommended 4-6) consisting of 1-5 repetitions, as stated by the National Strength and Conditioning Association (NSCA). Performing this method of training no doubt results in excessive muscular damage, however combined with protein synthesis can result in both hypertrophic and strength gains, of which have a significant correlation with each other.
The Technogym Pure Strength range allows all exercisers to reach optimal potential in strength and hypertrophic gains catering for each major muscle group through a variety of machines.
Stabilized exercises have been suggested to result in significant strength gains allowing an exerciser to increase load at a faster rate and if performed appropriately can correlate with the development in compound strength gains such as the Squat, Deadlift , Power clean , and Chest Press.
Nonetheless a net gain in muscle mass or strength gains cannot occur unless nutritional consumption is adequate. It is essential that post exercise an increase in amino acid (Found in protein) availability in significantly increased to catalyze the rate of recover and growth. The Journal of Applied Physiology suggests that approximately 20g of high-quality protein post exercise, such as milk of whey protein is sufficient to elicit a maximal protein synthesis response and consequently optimal accretion of muscle mass.
Correlatively the consumption of protein post resistance exercise results in the improvement of One Repetition Max (1RM) in the Chest Press, Squat and Deadlift, as supported by the Journal of the International Society of Sports Nutrition (JISSN).
So what does protein do?
It aids in the development, repair and building structure of muscle, bone and other essential bodily functions such as connective tissue. Protein is also used to manufacture hormones, enzymes, the immune system and cellular messenger components. Inadequate protein stores would result in the inability to structure the makeup of cells (i.e. mitochondria), tissues and organs, nor generate the physiological requirements to perform cardiovascular functions, muscle contractions, growth and the repair of muscle structure.
When performing strength-based training this must be considered, ensuring sufficient protein stores are available for optimal performance output and recovery. Post exercise replenishment is also defined as a method for optimal rate of repair and recovery (20g).
Natural sources of Protein Examples:
|Food||Serving Size||Protein (g)|
|Turkey Breast||100 g||24g|
|Chicken Breast||100 g||24g|
|Ground Beef||100 g||18g|
|Lentils||1 cup ( 100 g)||18g|
|Greek Yogurt||100 g||10g|
|Cottage cheese||½ cup (50 g)||14g|
|Tuna steak||100 g||25g|
|Mixed Nuts||55 g||6g|