Strength and Conditioning

Strength training creates adaptations in both the muscular system and the nervous system. Adaptations in the muscular system, increased muscle size normally occur with higher numbers of sets and reps and low to moderate weights. Training with heavy weights (5 reps or less) tends to create nervous system adaptations, where you learn to use the muscle that you already have rather than build new muscle. In weight category and endurance sports this allows strength to increase without significant increases in body weight.