TEST, TRAIN AND PLAY
CREATING STRONGER, FITTER AND HEALTHIER BODIES
Maximum strength is the key to increasing athletic performance, body image and life expectancy. MYOFX maxforce lets you measure, train and develop maximum strength. A fun and very effective training for toning the entire body in just 5 minutes a day. Based on the games theory, Maxforce allows people of all ages and fitness levels to enjoy the great benefits of health and beauty that muscle tone provides. Designed to work independently or in combination with other training systems.
FUN AND EFFECTIVE
Increases muscle tone
Increases maximum strength
Improves the circulation
Combats sedentary lifestyle
It stimulates the production of regenerative hormones
Based on scientific studies, continuous training with the MYOFX MAXFORCE raises health levels and life expectancy.
EVOLVE, SHARE, COMPETE
With our android app or IOS all your training results can e registered and shared on social networks. With maxforce you can compete with your friends or with anyone in the world who accepts the challenge. In the ranking section you can see your position on a local, national and international level.
FREQUENTLY ASKED QUESTIONS ABOUT TRAINING WITH MAXFORCE
1) What is measurement and training of maximum strength used for?
Isometric measurement is used both to determine the current state of muscle fitness as well as to document strength gains. It is the barometer that is used to compare any type of training. In his mega-analysis McGlynn commented that “There is more than enough evidence that isometric exercise improves maximum strength”
The use of isometric exercise has a long history, it is used in rehabilitation to regain strength and muscle tone and forms part of the training and preparation for gymnasts, dancers and competitors. Bodybuilders achieve greater hypertrophy by training with isometric poses. It is also used to assess and improve fitness level, the quality and effectiveness of other types of training, strength levels, hypertrophy, and even to calculate the overall state of health and life expectancy.
2) How much time do I need to take the strength test with maxforce?
The tests are fast and very easy to perform. There are several tests that last between 2 and 5 minutes. You can view the results graphically on any smartphone or tablet and share them online on your favourite social networks. The test is carried out to establish the level of initial strength, documenting progress and to compete with any user that accepts the challenge. It provides a regional, national and international ranking according to parameters of age, gender and weight category.
3) How quick is a maxforce trainings?
There are several types of trainings for different muscle groups that can last between 6 and 10 minutes and can be spread out during the day in blocks of 2 minutes. We suggest 3 workouts per week to achieve increases in strength and once a week to maintain levels. To maximise the result we recommend combining training with “myoFX” supplements and additional training with the myofx ems system as studies shown combining system increase results up to 50%. Now there is no excuse not to get a stronger, healthier and more toned body.
4) How can maxforce estimate life expectancy?
Strength has a direct relationship with the muscle mass and muscle has a direct relationship with health. The muscle is the organ with the greatest volume in a healthy person, it represents the 50% of the total weight, therefore its care and preservation is of utmost importance for health, well-being. An increase in muscle tone should be your priority when selecting any type of training, diet or supplement.
Up to 1% of muscle mass is lost each year with advancing age and a sedentary lifestyle. Maintaining and/or increasing muscle mass is scientifically shown to directly help the body to combat and prevent illnesses such as diabetes, obesity, Alzheimer’s Disease, Parkinson’s Disease, fibromyalgia, dementia and even many types of cancer.
In addition muscle controls the sugar levels in the blood, stores amino acids essential for regenerating cells, burns calories and controls weight, therefore helps to increase life expectancy.
In conclusion, “we begin to age when we begin to lose muscle mass”.
5) Why is maxforce a better assessor of strength and health than a simple hand dynamometer?
A hand dynamometer measures the strength of one’s hand grip; it is certified as a tool for assessing maximum strength directly and indirectly estimating muscle mass and life expectancy, so up to here it is very similar to the role of maxforce. The drawback is that it only measures one muscle group (the flexor muscles of the wrist) and, in the case of older people with arthritis or poor mobility that hand measurement may not be proportional with their real strength, and as a result, the true level of muscle mass and the health of the subject.
Maxforce however quickly measures the change in 10 major muscle groups giving a more accurate and comprehensive estimate of the strength and health of each individual.
6) Can it be used with people with limitations in movement or illnesses that weaken muscle function?
Yes, several studies have shown that greater intensity work is more effective, for example in a study with patients with rheumatism it had better results in achieving increases in strength. At the same time it did not affect their illness in comparison with a less intense exercise programme that lasted longer.
7) I have heard that strength gains are only acquired by training at specific angle, is that true?
It is a very common doubt; a study was once carried out that measured the isometric strength in the weakest position (start up) in comparison with exercise during the entire movement circuit with increased resistance. Obviously exercise with increased resistance had better results. Hence this myth. Reality and sports science show just the opposite. Bandy and Hanten showed that when you train isometrically in the maximum angle lever you can use greater resistance than when exercises of the entire circuit are used. With isometric exercise using the optimum angle there is less load on the joints, and there are faster results and less training time. The results showed gains of maximum strength and muscle tone and higher strength was achieved in all angles of the circuit. When working with larger loads (greater intensity) it is not necessary to be completely fatigued as with a series of weights.
8) Why is maximum strength training not so common?
Isometric exercise is very easy to carry out because you can use any surface even your own body to train. Until now, the problem was how to measure effort (easy with a dumbbell). So creating training programs that require progressions of resistance was much more complicated. Now however with maxforce it is very easy to measure your strength, while you train your entire body and most importantly, record your progress. If you are a healthcare and/or sports professional you can monitor the initial status and the progress of your customers. Maxforce also allows you to control that they do their workouts at home and how well they preformed.
9) Can you gain strength and hypertrophy (muscle tone) with maxforce?
Of course, strength and the amount of muscle mass are closely related. Extensive studies were carried out more than 50 years ago that demonstrate the great effectiveness of isometric exercises to develop strength and muscle tone. Studies carried out by H. Kanehisa1 and M. Miyashita showed improvements of maximum strength of 27%-36% and in power of 37%-46% in just 8 weeks.
10) Why should I be interested in gaining muscle mass?
Maintaining physical strength allows you to have independence and a healthy body image; strength has a direct relationship with the muscle mass a person has and, the muscle has a direct relationship with health and life expectancy. The muscle is the organ with the greatest volume in a healthy person, it represents the 50% of the total weight, therefore its care and preservation is of utmost importance to maintain health and vitality at any age.
Up to 1% of muscle mass is lost each year as the years go by and with a sedentary lifestyle. With regards to health, muscle enables the body to prevent illnesses such as diabetes, obesity, Alzheimer’s Disease, Parkinson’s Disease, fibromyalgia, dementia etc. A daily “myoFX regen plus” tablet can increase muscle tone by up to 5%, adding to the effects of physical activity and providing a significant result on health and image results.
11) Can I train all parts of the body with maxforce?
Of course, you can train your entire body; within the pre-set programmes you can learn how to train all the major muscle groups of the body. We have more than 50 exercises that train chest, arms, legs, back, shoulders, buttocks, and each day our users discover new exercises to perform with maxforce, which they share on our social networks.
12) What is an isometric exercise?
Isometrics are one of the four types of muscular contraction validated to increase strength and improve muscle tone. These are:
1) Voluntary concentric contractions where you overcome a resistance like lifting a dumbbell; the muscle is tensed while the working angle is shortened during this type of exercise. (Fig. 1) The disadvantage is the lack of initial lever and the usual attempt to exercise with a full movement circuit forces you to work with sub-optimal loads and perform many series of exercises, repetitions and multiple weekly sessions to achieve results.
2) Eccentric contractions where the weight overcomes the strength of the muscle, for example when a heavy dumbbell causes the arm to give way despite the effort of trying to maintain it. In this case the muscle stretches under tension. (Fig. 3) The disadvantage is that as it depends on effort and speed it is difficult to estimate the real effort. It can also put a strain on the joints in positions of start-up and end of the exercise. It can cause excessive muscle damage and inflammation of the tendons and it normally requires spotter to assist.
3) Involuntary or combined voluntary/involuntary contractions caused by electrical stimulation, where an EMS directly stimulates just the muscle or in combination with a voluntary effort to shorten the muscle (concentric contraction) and/or stretch the eccentric muscle contraction or tense it through an isometric contraction.
4) Isometric contractions (fig. 2) produce a muscle tension while the working angle does not vary against an immovable resistance. The fibres due to the nature of any contraction by definition are shortened. Several studies (fig. 4) show that isometric exercise is more effective in improving the levels of strength in comparison with other types of muscular exercise.
Each one of them can stimulate increases in strength and muscle tone. It has its advantages and disadvantages depending on each person and their objectives. By maxforce nature it combines different types of contractions in each workout.
13) What type of muscle contraction is the best to develop strength?
Each one of them has certain advantages over the other depending on the objective. If it is used optimally in angles of maximum lever, isometrics allow you to work with greater load and intensity. In this position the muscle is able to generate the maximum force, therefore, in spite of the fact that you work more intensely there is less load on the joints and less risk of injury.
When we work with greater intensity it is not necessary to perform as many repetitions and/or series, thus reducing the time required for each workout. We can say that isometrics are the most intelligent, effective training system, and with results, effort and progress that can be measured with greater accuracy when dealing with an increase in strength. (Fig. 4)
14) How it is possible to work with greater resistance with isometric exercises than with weights?
The muscle has a greater or lesser force depending on the angle of the joint. We have the example of the biceps “Curl” (arm flexion), comparing an isometric repetition with a concentric repetition lifting a dumbbell.
When we use a dumbbell the weight that we lift is limited by our strength in the start position (Figure 3) that can be about 2-4 kilos. This amount is not enough to achieve improvements in muscle strength and tone, therefore the user is required to overcome this initial inertia using other muscles such as the back, trunk even the legs to be able to lift more weight. The biceps (the purpose of the exercise) works on a limited basis in both the level of muscle tension as in the time under tension.
By creating “momentum” (moving the weight) the weight becomes the maximum lever area without working the biceps (the object of the exercise). When the weight is lowered the biceps works in the last part of the circuit eccentrically (fig. 3), the downside is that the muscle is very stretched, therefore, the burden on the tendons and the joints is very great. The muscle is outside the area of optimum lever angle, and therefore, it is well below its maximum isometric force, which should be the objective of each exercise. (Fig. 2).
On the other hand when we do a biceps exercise in that area at between 80 and 120 degrees (depending on the person) we can work at higher intensity with less load on the joints. Studies show that the gain of maximum strength is applicable on the entire movement circuit.
115) A bodybuilder achieves hypertrophy with dumbbells, how does he achieve this?
If he used the complete range of motion he has to lift the dumbbell with momentum using the rest of the body, this is the only way that it allows him to lift much more weight than his starting force without momentum.
If he lifts a very heavy weight gravity slows the “momentum” (moving weight) therefore in this way the biceps works during the concentric phase. At the end of the movement he normally performs a maximum isometric contraction by tensing up the muscles on a voluntary basis. When he lowers the weight he works eccentrically. Obviously he will achieve greater gains in strength and hypertrophy than a person lifting weights without using momentum in the start up. The disadvantage of using heavy loads during the entire movement circuit is that although he achieves results from gaining strength and hypertrophy, the intense load on the joints that he undergoes can cause over-training, excessive fatigue and inflammation of the tendons. This can cause pain, forcing him to stop training and/or to take anti-inflammatories, something that is very common.
To avoid this problem, professional body-builders decide to train with partial movements (movements with a short circuite, between 3-5 cm) with a lot of weight, working exclusively on the area of maximum lever and with fewer repetitions. Massey et al in their study confirmed this hypothesis that partial exercises are at least as effective with the same load as exercises conducted throughout the range of movement using the same load. Logically “partial exercises” are more effective because they allow you to use a higher maximum load with a less load on the joints than exercises with a complete circuit. A body-builder ends up approaching a maximum isometric contraction by intuition, experience and results. Let us not forget that a very important part of a body-builder’s training are the poses that use maximum isometric contractions, which also have an effect on his results in gaining hypertrophy and strength, therefore his training and results are not exclusively derived from weights.
16) I am a woman; I do not want to gain too much muscle mass, can I train with the maxforce?
Muscle mass gains are very important for all people because they improve athletic performance, health and life expectancy. Physically, a toned body means a significant amount of muscle mass, muscle is a very dense tissue, and it takes up less volume than fat and is therefore essential for a svelte figure. The toning that we all want is actually a moderate muscle hypertrophy and, consequently, should be the goal when looking for a type of training, diet or supplements. However the female body due to hormonal issues (low testosterone production) compared with a man, makes excessive increase of muscle mass difficult, so therefore this fear is unfounded.
When muscle tone is improved this stimulates the reduction of fat, you can be up to 2 sizes less, and have a much more slender figure even with the same weight. The problem for the ideal figure is not to gain too much muscle if you do not have high levels of fat and little muscle tone. As muscle is an active tissue, it increases metabolism burning fat even at rest.
In the event an excessive toning level is achieved (unlikely) the solution is very easy, to just train less, using a maintenance programme that reduces the number of repetitions, series, time (volume) and frequency (number of sessions per week) of the workouts. Hackett and Müller in their extensive studies with isometric exercises and their relationship with maximum strength showed that muscle tone and strength is maintained with a single repetition of 65% of the maximum force carried out during 10 seconds once every two weeks.
17) Will achieving greater strength improve my resistance?
The mathematical formula for resistance speaks for itself, Resistance is the Force over time F/T, therefore greater maximum strength provides greater capacity for resistance. Training with the maxforce by lengthening the time of below maximum contraction also improves muscular endurance, so the only way to improve the capacity of VO2 max. in trained athletes is doing high intensity interval training (HIIT). In any type of sports performance level having greater maximum force is always an advantage never a disadvantage.
18) Why is maxforce so effective at improving strength and muscle tone in maximum strength training?
In addition to adapting the effort that occurs with each type of exercise, there are four very specific elements with the maximum strength exercise:
1) Occlusion: Scientific studies show that a partial occlusion of circulation occurs from 65% of maximum isometric strength. Exercises with occlusion produce better results in strength and muscle hypertrophy that the same exercise without this effect.
2) Intensity: When working with greater intensity and resistance there is greater recruitment of muscle fibres, especially fast fibres that are essential to gain strength and muscle tone.
3) Systematic documented progression: Isometric exercise can achieve better results by scientifically working by assessing and adjusting the load with each workout. Nearly 100 years ago Petrow and Siebert were the first to show that the gains in strength and hypertrophy occur when the muscle is subjected to a higher level of work (load).
4) Maximum lever: There is greater tension on the muscle and more time of effort in the area of maximum lever during isometric work (Power Zone. According to Royce the increased intensity of work is the determining factor in achieving optimum improvements in strength.
19) It is not advisable to train until there is complete muscle fatigue to achieve improvements in strength?
Fol. Irish et al in their study showed that fatigue was not essential to improve strength; it could be achieved without the danger of over-training. The confusion comes by the concept of recruitment of muscle fibres. When working at a lower intensity many series and repetitions are required in order to obtain results precisely because fast fibres (the main objective of strength and hypertrophy) will only start to act when the intermediate and slow ones are fatigued, therefore, conventional training is required to reach fatigue to get results. In contrast, when we train maximum strength, these fibres are activated immediately, consequently not as many series and repetitions are required as when you train with less load. With maxforce we save training time by increasing intensity.
20) Is there a danger of shortening my muscles by doing strength exercises?
Muscles cannot be shortened by exercise because their inserts are fixed, they cannot be disconnected from the bone and be re-inserted in a shorter position. There may be limitations in range of motion if there is a muscle imbalance, for example when one trains only the biceps and not the triceps.
This really is a myth that science disproves. Thrash et al and Barbarosa et al in their studies showed that strength work could improve the flexibility of the joints even without stretching. Athletes who do strength sports have a degree of flexibility which is equal to or greater than the general public and do not lose it over time.
21) At what intensity should I train with the maxforce?
Hettinger y Muller showed that to train at less than 30% of the maximum isometric strength (MIS) does not have any benefit. And more than 80% had no greater benefit. Stuart and Graham recommend a minimum of 60% of the (MIS), as occlusion starts at 65% it would be advisable to work between 65% and 80% to obtain excellent results and maintain safety, reducing the risk of injury and over-training during the exercise. Using a 1 to 10 Borg scale, 10 being the maximum effort and 1 the minimum, carry out a progressive training with a warm-up followed by an initial effort of one at 3, one at 6 and one at 8 during 4 to 10 seconds for each effort.
22) How does training affect blood pressure?
According to the studies carried out isometric training lowers blood pressure in people with hypertension. Like any high-intensity exercise it is important to maintain natural breathing (do not hold your breath during the effort), especially in people with hypertension. Blood pressure will increase during the training and lower after each session.
23) What should we take into account when you work with isometric exercise?
2. First we need to determine the current strength of each person prior to designing a training programme. That is easy with the initial test and questionnaire.
3. We need to establish the objectives and goals of the training. We have found that when there are specific objectives there are better results than when they are not set in advance. A 30% improvement in maximum strength in 90 days is an achievable and motivating goal.
4. It is essential to use the graphs (Smart Graphs) to demonstrate progress and be able to adjust the training in accordance with the evolution of each person.
5. Keep in mind that while we move forward in our training with maxforce the rate of gain in strength partly decreases because maximum hypertrophy is limited by our genetics and processes such as myostatin, but you can continue to progress in resistance and muscle power. This is why it is recommended that your exercise programme be supplemented with “myoFX muscle plus” that optimises the work with maxforce. When we reach our maximum potential strength the improvements will be more challenging but less significant. For an elite athlete an improvement of only 2% can mean the difference between winning a medal or not.
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10. It has also been shown that high-intensity exercise generally does not alter blood pressure or cause blood pressure elevation.55. Roman O, Camuzzi AL, Villalon E, et al. Physical training programs inarterial hypertension: a long-term prospective follow-up. Cardiology. 1981;67:230 –243.
11.Changes in Torque and Electromyographic Activity of the Quadriceps Femoris Muscles Following Isometric Training PHYS THER
Vol. 73, No. 7, July 1993, pp. 455-465 William D Bandy and William P Hanten