Muscle strength

“ While lifting, grip and contract every muscle of the arm and hand out to the finger-tips. This is much like the contraction placed upon the muscles of the body and of the throat by the conscious-breathing, local-effort school. Lift the arm again from the side, and in lifting have the thought or sensation of letting go all contraction of the muscles. Make the arm light and flexible, and use just enough strength to lift it, and hold it in a horizontal position. This should be the condition of all the muscles of the body under the influence of correct, lift, expand, and let go. ”

“ How to use the muscles.—You should use your muscles to make yourself healthy, and not for the sake of growing strong. Some very strong men are not well, and some men with small muscles are very healthy. Some boys have strong muscles because their fathers had strong muscles before them. Strength of muscle does not make a man.
You ought to have healthy muscles. Then your whole bodies will be healthy, and you can do a great deal of work. You ought to learn how to use your muscles rather than how to make them strong. An awkward and bashful boy may be very strong, but he cannot use his muscles. ”

“ We ought to look also to exercise for local effects; in order, in the first place, to keep the joints supple and counterbalance the tendency to incrustation of the cartilages, which is one of the consequences of age; and, in the second place, to keep the muscles as a whole in sufficient strength and volume. The muscle, as we have read, is "the furnace of vital combustion," and in developing the muscular tissue we favor the activity of combustion and the destruction of the refuse of nutrition. ”

“ The greater the displacement of the line of gravity, the greater the muscular effort required to maintain the equilibrium of the body. Up to a certain extent, exercising the muscle develops the strength and size of the muscle. On the other hand, when a muscle within the body is unused, it wastes; when used within certain limits, it grows. But when the corset splint is applied to the body of the young girl, it supplants the functions of the abdominal and back muscles, which is to hold the trunk erect, and these muscles gradually grow weak and waste. ”

“ Exercise is a prime requisite, because the human mechanism, unlike the inanimate machine, gains strength from use. Muscular movement causes disintegration [Pg 136] and death of substance, but at the same time there is an increased flow of blood to the part, and that means an increased supply of nourishment and increased activity in rebuilding. As MacLaren has expressed it, strength means newness of the muscle. The amount and quality of this exercise will be treated of later in this chapter. ”

“ That is to say, in the average constitution, no superfluous strength is possessed by any of the appliances for circulating the blood. Take, again, a set of motor organs. Great strain here causes the fibres of a muscle to tear. There the muscle does not yield but the tendon snaps. ”

“ Making the Muscles Strong.—No persons use all of the five hundred muscles in the body every day. In slow walking only about twenty muscles are used, while in running more than four times that number are called into action. Muscles which are not used get lazy and weak.
Every time a muscle is made to act the blood vessels enlarge and bring to it more blood to supply food. The more food the muscle has the stronger it grows. The right arm is used more than the left in most persons. ”

“ As for the weights and clubs and dumb-bells, you feel as if there must be some jugglery about them,—they have grown so much lighter than they used to be. It is you who have gained a double set of muscles to every limb; that is all. Strike out from the shoulder with your clenched hand; once your arm was loose-jointed and shaky; now it is firm and tense, and begins to feel like a natural arm. Moreover, strength and suppleness have grown together; you have not stiffened by becoming stronger, but find yourself more flexible. ”

“ From these facts, as well as from the great force with which the muscle contracts, one must conclude that the muscle is a transformer of energy—that within its protoplasm, chemical changes take place whereby the potential energy of oxygen and food is converted into the kinetic energy of motion.
Fig. 113—Capillaries of muscles. Plan of Using Muscular Force.—Two difficulties have to be overcome in the using of muscular force in the body. The first of these is due to the fact that the muscles exert their force only when they contract. They can pull but not push. ”

“ That the muscles of the arm, that all muscles in fact should be in a state of efficiency is highly desirable, but in a sedentary life, in the life for which exercises are most obviously useful, it is the large muscle-areas, the muscles which the stillness of sitting tends to degenerate, that should be kept up to the scratch. ”

“ But don’t think for a moment that physiology lends itself to the cult of muscle. Here is a youth whose biceps are his better part: like most of us, he gets what he aims at—some local renown as an athlete. But what does he pay for the whistle? His violent ‘sports’ do not materially increase the measure of blood which sustains him: if the muscles get more than their share, their gain implies loss elsewhere, to the brain, commonly, and, indeed, to all the vital organs. ”

“ The tendency of most instructors or athletes, when presenting exercises, is to lay stress upon the production of large muscles, capable of certain performances. Some even go so far as to relate specific feats, which they are able to accomplish by reason of their great muscular power, which, it may be observed, is not necessarily indicative of good health. Oftentimes they have obtained this muscular strength by other exercises than the ones described in their books, or they have been accustomed to hard work from early youth, or are naturally strong. ”

“ These cases are generally accompanied by round shoulders and flat chest, protrusion of the abdomen, and rotation of the vertebræ.
A muscle can be developed only by the active contraction and relaxation of its fibers. Continuous tension quickly tires and lowers its tone, so that exercises given for increasing muscular power should be comparatively quick and frequently repeated, while those that aim at the stretching of muscles and ligaments should be slow and long maintained. ”

“ It can hardly be emphasized too often that the central muscles should be stronger than the surface muscles. Whenever we find, for example, a weak diaphragm, we should use a greater number of exercises for it and be careful not to give too much attention to the arm muscles.
It is not mere strength to lift a heavy weight [Pg 96] that measures the degree of vitality or indicates length of life, but rather the harmony of all parts working together. The muscles connected with breathing should be stronger in proportion than the superficial muscles of the arms or lower limbs. ”

“ Indeed, all that I want to bring about muscular contraction is, not a metamorphosis of muscle which issues in the development of muscular force, nor a transformation of heat into muscular force, but simply a supply of electricity during the state of muscular inaction which will counteract the tendency which the muscle always has to contract as an elastic body. ”

“ To a gradually increasing extent, the contracting force, instead of being withdrawn when the muscle is inactive, remains; and, as we have already seen, an arm or leg that should be passive is lifted, and the muscles are found to be contracted as if for severe action. ”

“ The fourth state of muscular contraction is when the muscle is doing negative work, i.e. when work is being done on it, as for instance when we go downstairs, or when a descending weight forces down the opposing arm which attempts to support it. ”

“ The veriest tyro in the matter of exercise knows that exercise develops a muscle; that repeated flexion and extension of the arm, for instance, will strengthen the muscles of that limb, not cause them to lose their contractibility. ”

“ He considers that a muscle is a machine for the conversion of potential energy into mechanical force; that the mechanical force of the muscles is derived chiefly, if not entirely, from the oxidation of matters either contained in the blood or deposited around the muscular fibres, and not from the oxidation of the muscles themselves; that in man the chief materials used for the production of muscular power are non-nitrogenous ”

“ The fallacy that lies at the bottom of this dumb-bell and “developer” work, in fact, is that large and prominent muscles imply not only strength but health. That the use of muscles tends to both is undeniable, but for purposes of health the muscles employed are{37} mainly the unimportant ones, while for purposes of strength, valuable chiefly to those who wish to employ muscles with a view to excellence in athletics, the strength obtained is wholly the wrong sort of strength. ”

“ The muscles are all so exquisitely balanced in their power for co-ordinate movement, that a muscle pulling one way is almost entirely freed from effort by the equalizing power of the antagonizing muscle; and at some rare moments when we have really found the equilibrium and can keep it, we seem to do no more than think a movement or a tone or a combination of words, and they come with so slight a physical exertion that it seems like no effort at all. ”

“ Under the new method of exercise we conserve all our energies, yet have results the old methods never gave us. This new method is not alone the normal muscle function, but an almost abnormal action, brought about through tension and release. ”

“ It necessitates careful diet and constant exercise for a long period, and proves equally beneficial to both sexes. This book has been written in vain if the reader has not grasped by now that the activity of the muscles implies the activity of all the organs in the body. Accordingly, the whole muscular system is by appropriate methods given frequent exercise: gentle at first; never exhausting; but constantly increasing as the strength grows. The result is a general development of the organs throughout the body, which will in time work a complete metamorphosis in the individual’s physique. ”

“ Most of the muscles act upon the bones, so as to produce the effects of a lever of the third kind, as it is termed by mechanics, where the power acts between the centre of motion and the weight; hence it has a mechanical disadvantage; as an instance of this, the muscle which bends the forearm, is inserted about one eighth or one tenth of the distance from the centre of motion that the hand is, where the weight or resistance is applied; hence the muscle must exert a force eight or ten times greater than the weight to be raised. ”

“ Of course this possibility of variation is of great advantage in our use of our muscles. It depends upon the very large number of individual fibers of which even our smallest muscles are made up. Whenever any single fiber contracts, it pulls to its full extent; if only a few become active, the pull of the whole muscle will be slight; as more come into action, more force will be exerted; the muscle will show its utmost power when all the fibers are contracting at once. We are conscious of greater mental effort when we make a powerful muscular contraction. ”

“ This variety of attitude inevitably exercises different muscles at different times in different degrees of intensity. Every muscle has its turn of work and an equal share of rest: they are now active, now quiescent; none remains altogether idle, none is overcome with weariness by working alone. ”

“ It is certain that continual exercise of the upper parts of the body by such means as the lifting of heavy substances tends to improve the chest and shoulders, and many of those who are engaged in lifting and carrying the plates and sole-bars are very stout and square in this respect. There is a number of “heavy weights,” and a few positive giants among them, though the majority of the men are conspicuous, not so much by their bulk, as by their squareness of limb and muscularity. A proof of the strength of the frame shed men may be seen in the success of their tug-of-war teams. ”

“ Heavy-weight exercises, consisting in the use of heavy dumb-bells or other apparatus in which the actual physical pull exerted by the body in moving the weights is sufficient to try the muscles to their maximum capacity. This system of exercise should be discouraged; while it may add to the mere lifting strength, it takes from the muscles their flexibility, and from the body its agile and supple activity. ”

“ It has been stated, that the excessive use of the muscles, as much as their inactivity, tends to weaken them. Nothing is more painful, than the keeping a muscle constantly on the stretch, without any relaxation [Pg 133] or change. This can be realized, by holding out an arm, perpendicularly to the body, for ten or fifteen minutes, if any one can so long bear the pain. Of course, confinement to one position, for a great length of time, tends to weaken the muscles thus strained. ”

“ The immediate effect of exercise, however, is upon the muscles themselves; for by use they become firm and large, and increase in power. If we examine a muscle thus improved by exercise, we find that its fibres have become larger and more closely blended together, that its color is of a darker red, and that the supply of blood-vessels has increased. Without exercise the muscle appears thin, flabby, and pale. On the other hand, excessive exercise, without sufficient relaxation, produces in the muscle a condition not very different from that which follows disuse. ”