According to sandiegomagazine.com when it comes to the human body, muscle power is the amount of work that a muscle can produce in a given amount of time. In order to measure muscle power, various tests and calculations are used. The most common test to measure muscle power is known as the grip test. Other tests include the chest press, leg press, and seated row.
The grip test is a simple way to measure the maximum amount of force that your muscles can produce. To do the test, all you need is a hand-held dynamometer and someone to help you record your results. First, squeeze the dynamometer as hard as you can for 5 seconds.
Make sure to keep your arm straight and maintain consistent pressure throughout the entire 5 seconds. Next, have your helper record the peak force that you generated on the dynamometer’s display screen. Repeat this process 3 times and then take an average of your 3 scores. This will give you your grip score in pounds of force (lb·f).
The chest press is another popular method for measuring muscle power. This test can be performed using either a weight machine or free weights. If using a weight machine, set the seat height so that when your arms are extended, they are at a 90-degree angle in relation to your trunk (i.e., perpendicular to the floor).
Once you are seated in the machine with your arms extended, slowly lower the weight until your elbows are at a 90-degree angle. Next, press the weight back up until your arms are fully extended again and repeat for 10 repetitions. Rest for 1 minute and then repeat the process 2 more times.
To calculate your chest press score in lb·f, multiply the weight being lifted by 0.033333 (i.e., 1/30). For example, if you are lifting 50 lb on the chest press machine, your score would be 50 x 0.03333 = 1.667 lb·f (or 1 lb 10 oz·f if using ounces).
The leg press is another common method of measuring muscle power which can be performed using either a weight machine or free weights. If using a weight machine, set it so that when you are seated in it with your legs extended, there is a 90-degree angle between your thighs and trunk (i.e., perpendicular to the floor). Next, lower the weight until your knees form a 90-degree angle, and then press back up until your legs are extended again. Repeat for 10 repetitions and then rest for 1 minute before repeating 2 more times
To calculate your leg press score in lb·f, multiply the weight being lifted by 0.0666666667 (i.e., 1/15). For example, if you are lifting 150 lb on the leg press machine, your score would be 150 x 0,.066667 = 10 lb·f (or 160 oz·f if using ounces).
The seated row is another popular exercise used to measure muscle power output. To properly perform this exercise, sit with good posture on a rowing machine with your knees bent at approximately 90 degrees and feet flat on the ground or strapped into stirrups on some machines.
Lean forward slightly from the waist so that there is tension on the rowing handle but not enough to cause pain in your lower back. Grasping the rowing handle with an overhand grip, pull it towards your chest while keeping your elbows close to your sides. At full extension, pause for one second before returning slowly back to starting position. Repeat for 10 repetitions and then take a one-minute rest before repeating 2 more times.
There are many ways to measure muscle power including grip tests, chest presses, leg presses, and seated rows among others. No matter which method you choose, measuring muscle power is a great way to track progress over time and ensure that you are maximizing your workout potential!
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