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Opposites Attract, Strength Training is a Balancing Act

By Cindy Posey | March 6, 2008

Women’s upper arm strength increases when they have children. Why? Picking up babies and toddlers require the use of their biceps. However, an imbalance occurs since few moms use the triceps with the same frequency. Muscles contract in one direction. Muscles attach to joints and work in opposing pairs to create movement. A balanced strength training routine develops the muscles in opposition to improve movement and prevent injury. While one muscle is contracting (active), the opposing muscle is relaxing (passive). The goal of strength training is to ensure that each muscle is stressed and actively stimulated.

The process is called Muscle Balance or the Principle of Opposition. Here is a good explanation from Building Strength and Stamina:

For example, when the muscle on one side of a joint (e.g., biceps) contracts and shortens, the muscle on the other side (e.g., triceps ) must simultaneously relax and lengthen for productive movement to occur. (pg. 12)

Terms used for Muscle Balance

Agonists (Prime Mover): muscles responsible for a given movement

Anagonists: muscles act in opposition to the agonists

Stabalizers: muscles that hold or fix a joint or part while the movers produce movement around it

Neutralizer: muscles which contract to prevent unwanted actions

List of Opposing Groups for Major Muscles


Upper Arm: Biceps vs. Triceps

Shoulder/Upper Back: Deltoids vs. Latissimus dorsi

Chest/Back: Pectorals vs. Trapezius

Core Strength: Stomach/Back: Abdominals (rectus adbominis, external and internal obliques, and transversus abdominis) vs. Erector Spinae

Hip/Butt: iliopsoas (consist of the Psoas major and Illacus) vs. Gluteus Maximus

Upper Leg: Quadriceps ( a group of 4 muscles) vs. Hamstrings (a group of 3 muscles)

Lower Leg: Tibialis Anterior vs. Posterior Calf (group of 2 muscles)

The muscle that is active requires the force and energy to overcome resistance and become stronger. When developing or performing a strength training routine, it is important to pay attention to all parts of the body and ensure the opposing muscle receives attention. Different muscles are meant to perform at a different ratio, so as long as you’re paying attention to each of the muscles, you will develop the muscles proportionally.

Next time, we’ll discuss how endurance and strength are interwoven into the strength training routine through the use of weight and repetitions.

References:

Westcott, Wayne. Building Strength and Stamina, 2nd Edition. (Champaign, IL: Human Kinetics) 2003.

Alcamo, I. and Krumhardt, B. Barron’s Anatomy and Physiology, 2nd Edition. (Hauppauge, NY: Barrons) 2004.

Notes from Cooper Institute Physical Fitness Specialist class.

Links to Image Sources: Biceps Triceps Image * Deltoid muscle * Latissimus dorsi muscle * Pectoralis major muscle * Trapezius muscle * Rectus Adbominis * Gastrocnemius * Gluteus Maximus * Iliopsoas * Core Muscles Image * Upper Leg Muscles * Lower Leg Muscles.

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