{"id":820,"date":"2018-09-12T07:30:28","date_gmt":"2018-09-12T07:30:28","guid":{"rendered":"https:\/\/www.staging.womenshealthandfitness.com.au\/index\/"},"modified":"2018-09-12T10:59:50","modified_gmt":"2018-09-12T10:59:50","slug":"the-benefits-of-strength-sets-and-powerful-performance","status":"publish","type":"post","link":"https:\/\/www.womenshealthandfitness.com.au\/uncategorized\/the-benefits-of-strength-sets-and-powerful-performance\/","title":{"rendered":"The benefits of strength sets and powerful performance"},"content":{"rendered":"\n<ul class=\"breadcrumb\">\n<li><a href=\"\/index.html\" class=\"pathway\">Home<\/a><img decoding=\"async\" src=\"\/media\/system\/images\/arrow.png\" alt=\"\"\/><\/li>\n<li><a href=\"\/fitness\/index.html\" class=\"pathway\">Fitness<\/a><img decoding=\"async\" src=\"\/media\/system\/images\/arrow.png\" alt=\"\"\/><\/li>\n<li><a href=\"\/fitness\/25_popular_topics\/index.html\" class=\"pathway\">Popular topics<\/a><img decoding=\"async\" src=\"\/media\/system\/images\/arrow.png\" alt=\"\"\/><\/li>\n<li>The benefits of strength sets and powerful performance<\/li>\n<\/ul>\n<p>                                        The benefits of strength sets and powerful performance<\/p>\n<p class=\"intro\">What difference does heavy lifting make to your workouts? Here, we take a look at the benefits of strength sets.<\/p>\n<p>  <a href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=http%3A%2F%2Fwww.womenshealthandfitness.com.au\/fitness\/25-popular-topics\/2386-the-benefits-of-strength-sets-and-powerful-performance&amp;media=https:\/\/www.www.womenshealthandfitness.com.au\/\/images\/weights-lifting.jpg&amp;description=What difference does heavy lifting make to your workouts? Here, we take a look at the benefits of strength sets.\" data-pin-do=\"buttonPin\" data-pin-config=\"none\"><img decoding=\"async\" src=\"https:\/\/www.www.womenshealthandfitness.com.au\/wp-content\/uploads\/2018\/09\/pin_it_button-92.png\"\/><\/a> <img decoding=\"async\" itemprop=\"image\" src=\"\/images\/weights_lifting.jpg\" alt=\"The benefits of strength sets and powerful performance\"\/><\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p class=\"p1\">While muscle hypertrophy focuses on building the muscle\u2019s fibres and cells, strength is neurologically focused and involves conditioning the nervous system to withstand a greater force of stress.<\/p>\n<p class=\"p2\">\u201cWhile training for muscular hypertrophy will result in some strength benefit, if strength is the primary goal, the training must focus on not just building the muscle fibres, but training the central nervous system to efficiently fire the muscle fibres,\u201d says personal trainer Sofia Toumbas.<\/p>\n<p class=\"p2\">\u201cThis is why some smaller built athletes are still incredibly strong \u2013 the size of the muscle does not always equate with strength.\u201d<\/p>\n<p class=\"p2\">Muscles are made up of type I slow twitch, type IIA fast oxidative and type IIB fast glycoltic fibres, and each are recruited in greater force depending on the type of exercise you are participating in. Groups of fibres are attached to a single motor unit comprising motor neurons that innervate the fibres and force them to contract in response to stress. The result? Power.<\/p>\n<p class=\"p2\">\u201cThe response of the CNS is directly proportionate to the load you are lifting. To make a muscle stronger, the body needs to adapt to greater loads than it\u2019s used to,\u201d says Toumbas.<\/p>\n<p class=\"p2\">\u201cThe more motor units activating, the more muscle fibres contract and the more strength you have. As the saying goes, there is \u2018strength in numbers\u2019.\u201d<\/p>\n<p class=\"p2\">Building strength requires lifting a heavier weight to activate the faster twitch fibres for greater motor unit recruitment. Given the type IIB fibres are extremely sensitive to fatigue, they tend to lose the ability to generate force after only a minute \u2013 meaning more rest is required between sets. Toumbas suggests five-minute rests between sets to avoid fatigue and injury, while frequency should be based on your age and fitness level.<\/p>\n<p class=\"p2\">\u201cStrength modalities tend to use low repetition, high sets and longer rest intervals and are comprised of our major compound lifts, such as the squat, deadlift and bench press,\u201d says Toumbas.<\/p>\n<p class=\"p2\">\u201cIf you have been training for years, your nervous system will be able to adapt faster as opposed to a beginner, who may feel fatigued for longer due to the new stressors that have been placed on the body and its systems.\u201d<\/p>\n<p>\u00a0<\/p>\n<p\/>\n<p>\u00a0<\/p>\n<p>                                                            <a onclick=\"saveFavoriteNode(2386)\"><img decoding=\"async\" src=\"\/templates\/whf\/images\/favorites_star.png\"\/><\/a><a onclick=\"saveFavoriteNode(2386)\">Add to favorites<\/a><a href=\"http:\/\/pinterest.com\/pin\/create\/button\/\" data-pin-do=\"buttonBookmark\"><img decoding=\"async\" src=\"https:\/\/www.www.womenshealthandfitness.com.au\/wp-content\/uploads\/2018\/09\/pin_it_button-92.png\"\/><\/a><a class=\"twitter-share-button\" href=\"https:\/\/twitter.com\/share\">Tweet<\/a>]]><a onclick=\"window.open(this.href,'win2','width=400,height=350,menubar=yes,resizable=yes'); return false;\" title=\"Email\" href=\"https:\/\/www.www.womenshealthandfitness.com.au\/component\/mailto\/?tmpl=component&amp;template=whf&amp;link=aHR0cDovL3d3dy53b21lbnNoZWFsdGhhbmRmaXRuZXNzLmNvbS5hdS9maXRuZXNzLzI1LXBvcHVsYXItdG9waWNzLzIzODYtdGhlLWJlbmVmaXRzLW9mLXN0cmVuZ3RoLXNldHMtYW5kLXBvd2VyZnVsLXBlcmZvcm1hbmNl\"><img decoding=\"async\" src=\"\/templates\/whf\/images\/email_icon_article_page.png\"\/><\/a><strong>JavaScript is currently disabled.<\/strong>Please enable it for a better experience of <a href=\"http:\/\/2glux.com\/projects\/jumi\">Jumi<\/a>.<a href=\"\/amazing_abs\/index.html\">Amazing Abs<\/a><a href=\"\/cardio\/index.html\">Cardio<\/a><a href=\"\/running\/index.html\">Running<\/a><a href=\"\/yoga_pilates\/index.html\">Yoga &amp; Pilates <\/a><a href=\"\/weight_lifting\/index.html\">Weight Lifting<\/a>Related Stories <\/p>\n<ul class=\"relateditemsrelated-stories\">\n<li><a href=\"\/fitness\/25_popular_topics\/2303_common_mistakes_to_avoid_when_doing_pull_ups\/index.html\" class=\"fj_relatedplusrelated-stories\"><img decoding=\"async\" src=\"\/modules\/mod_thumbsup\/image_parameters_width.jpg\"\/><\/a><a href=\"\/fitness\/25_popular_topics\/2303_common_mistakes_to_avoid_when_doing_pull_ups\/index.html\" class=\"fj_relatedplusrelated-stories\"> Common mistakes to avoid when doing pull-ups<\/a><\/li>\n<li><a href=\"\/fitness\/25_popular_topics\/2315_cryo_therapy_uncovered\/index.html\" class=\"fj_relatedplusrelated-stories\"><img decoding=\"async\" src=\"\/modules\/mod_thumbsup\/image_parameters_width.jpg\"\/><\/a><a href=\"\/fitness\/25_popular_topics\/2315_cryo_therapy_uncovered\/index.html\" class=\"fj_relatedplusrelated-stories\"> Cryo therapy uncovered <\/a><\/li>\n<li><a href=\"\/fitness\/25_popular_topics\/2353_how_body_composition_helps_you_track_your_results\/index.html\" class=\"fj_relatedplusrelated-stories\"><img decoding=\"async\" src=\"\/modules\/mod_thumbsup\/image_parameters_width.jpg\"\/><\/a><a href=\"\/fitness\/25_popular_topics\/2353_how_body_composition_helps_you_track_your_results\/index.html\" class=\"fj_relatedplusrelated-stories\"> How body composition helps you track your results<\/a><\/li>\n<\/ul>\n<p><strong>JavaScript is currently disabled.<\/strong>Please enable it for a better experience of <a href=\"http:\/\/2glux.com\/projects\/jumi\">Jumi<\/a>.                                  <a href=\"\/tag_page\/index_tag_id_7.html\">Cardio<\/a><a href=\"\/tag_page\/index_tag_id_8.html\">Strength<\/a><a href=\"\/tag_page\/index_tag_id_9.html\">Firming<\/a><a href=\"\/tag_page\/index_tag_id_11.html\">Flexibility<\/a>More Fun Stuff<a href=\"https:\/\/itunes.apple.com\/au\/app\/womens-health-fitness-magazine\/id486596443?mt=8\" target=\"_blank\"><img decoding=\"async\" src=\"\/templates\/whf\/images\/ipad_morefunstuff.jpg\" alt=\"iPad Edition\"\/><\/a><a href=\"https:\/\/itunes.apple.com\/wa\/app\/womens-health-fitness-magazine\/id486596443?ls=1&amp;mt=8\" target=\"_blank\">iPad<\/a><a href=\"\/mobile_promotion\/index.html\" target=\"_blank\"><img decoding=\"async\" src=\"\/templates\/whf\/images\/iphone_morefunstuff.jpg\" alt=\"Mobile Site\"\/><\/a><a href=\"\/mobile_promotion\/index.html\" target=\"_blank\">Mobile<\/a><a href=\"\/fitness\/workouts\/947_sign_for_our_free_newsletter\/index.html\"><img decoding=\"async\" src=\"\/templates\/whf\/images\/newsletter_morefunstuff.jpg\" alt=\"Members Newsletter\"\/><\/a><a href=\"\/fitness\/workouts\/947_sign_for_our_free_newsletter\/index.html\">Free Newsletter<\/a><a href=\"\/whf_tv\/index.html\"><img decoding=\"async\" src=\"\/templates\/whf\/images\/whftv_morefunstuff.jpg\" alt=\"WHF Training Videos\"\/><\/a><a href=\"\/whf_tv\/index.html\">WHF Videos<\/a><a href=\"https:\/\/www.facebook.com\/womenshealthandfitness\" target=\"_blank\"><img decoding=\"async\" src=\"\/templates\/whf\/images\/facebook_morefunstuff.jpg\" alt=\"Facebook\"\/><\/a><a href=\"https:\/\/www.facebook.com\/womenshealthandfitness\" target=\"_blank\">Facebook<\/a><a href=\"https:\/\/twitter.com\/whandfmaged\" target=\"_blank\"><img decoding=\"async\" src=\"\/templates\/whf\/images\/twitter_morefunstuff.jpg\" alt=\"Twitter\"\/><\/a><a href=\"https:\/\/twitter.com\/whandfmaged\" target=\"_blank\">Twitter<\/a><a href=\"http:\/\/pinterest.com\/WHFmag\/\" target=\"_blank\"><img decoding=\"async\" src=\"\/templates\/whf\/images\/pinterest_morefunstuff.jpg\" alt=\"Pinterest\"\/><\/a><a href=\"http:\/\/pinterest.com\/WHFmag\/\" target=\"_blank\">Pinterest<\/a>        <\/p>\n","protected":false},"excerpt":{"rendered":"<p>What difference does heavy lifting make to your workouts? Here, we take a look at the benefits of strength sets.<\/p>\n","protected":false},"author":11,"featured_media":1909,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"footnotes":""},"categories":[],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The benefits of strength sets and powerful performance - My Site<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.womenshealthandfitness.com.au\/uncategorized\/the-benefits-of-strength-sets-and-powerful-performance\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The benefits of strength sets and powerful performance - My Site\" \/>\n<meta property=\"og:description\" content=\"What difference does heavy lifting make to your workouts? 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