Maximal Muscular Contraction (Overloading the Muscle)

Voluntary maximal muscle contractions appear to be the most effective way to increase muscular strength (Fleck & Schott, 1985). The last repetition in a set to failure is a voluntary muscular contraction, even though the force produced is not the maximal force possible during the set.

Many resistance-training systems use sets to failure and/or RMs to assure the performance of voluntary maximal contractions and, subsequently, the associated training effects. The need to perform voluntary maximal contractions is often referred to as overloading the muscle: the muscle must contract against a resistance it does not normally encounter. This process stimulates physiological changes that cause an increase in strength and size of the muscle.

• Voluntary maximal contractions are the most effective way to increase strength (Fleck & Schott, 1985).
• The last rep of a set to failure counts as a voluntary maximal contraction.
• Performing maximal contractions = "overloading the muscle" (contracting against unaccustomed resistance).
• Overload stimulates physiological changes that increase muscle strength and size.

• muscular-strength — the maximum force capacity being developed.
• muscle-hypertrophy — size increase driven by overload.
• progressive-overload — the training principle this physiology underpins.
• repetition-maximum — RM and sets-to-failure ensure maximal contractions.