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It's a common misconception that bigger muscles automatically mean stronger muscles. While muscle size can influence strength, there are many other factors at play that determine overall strength. This article will explore the relationship between muscle size and strength, the impact of resistance training, and the role of muscle fiber types and neural adaptations in strength development. By understanding the complexities of muscle physiology, we can optimize our training regimens to achieve specific goals, whether it's building muscle mass or increasing strength.
| Characteristics | Values |
|---|---|
| Muscle strength | Determined by many factors, including size and type of muscle fibers, nerves that activate them, hormone levels, gender, and genetics |
| Muscle growth/hypertrophy | Related to an increase in water, number of muscle fibers, and connective tissue |
| Training for muscle strength | Involves larger movements working several muscles at once, requires heavy load resistance training, and has a lower training volume |
| Training for muscle size | May involve training one muscle or group of muscles in isolation, requires more sets at a lower load, and has a higher training volume |
| Motor unit synchronization | Enhanced through heavy load resistance training, which activates larger, more powerful type II motor units |
| Motor unit activation | More active fibers lead to more force production and strength |
| Neuromuscular adaptations | Include muscle activation, agonist/antagonist inhibition, and rate coding |
| Resistance training | Initiates protein degradation, creating conditions for rebuilding bigger muscles during rest and recovery |
| Blood Flow Restricted Resistance Exercise (BFRRE) | Produces significant hypertrophy in a short time by combining resistance training with blood flow restriction |
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What You'll Learn
Muscle hypertrophy and strength training have different goals and outcomes
Muscle hypertrophy and strength training have distinct goals and outcomes, catering to different needs and preferences.
Hypertrophy training, commonly used by bodybuilders, focuses on increasing muscle size or mass. It involves moderate weight and repetition, with quick movements and short rest periods to induce muscle building. The training stimulates muscle growth by increasing water retention, the number of muscle fibres, and connective tissue. While hypertrophy training can lead to strength gains, its primary goal is muscle growth.
On the other hand, strength training aims to increase the ability to exert force and lift heavier loads. This type of training often involves larger, compound movements that work multiple muscles simultaneously. The focus is on training the nervous system to recruit and synchronise various muscle fibres efficiently to produce maximum force. Strength training can also lead to muscle growth, but its primary objective is to enhance strength and improve physical performance.
The relationship between muscle size and strength is complex and has been the subject of ongoing debate. While muscle size can influence strength, it is not the sole determinant. Several factors, such as muscle fibre type, nerve activation, hormone levels, and genetics, also play a role in strength development. Additionally, the specific training methods, volume, intensity, and timing can lead to varying degrees and qualities of hypertrophy.
The goals and outcomes of hypertrophy and strength training can be summarised as follows: hypertrophy training prioritises muscle growth and size, while strength training emphasises enhancing force production and improving physical performance. Ultimately, the choice between these training methods depends on individual goals and preferences, and both can contribute to overall health and fitness.
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The size principle and motor unit activation
The size principle, discovered by Dr. Elwood Henneman in 1957, describes the relationship between motor neurons and the muscle fibres they innervate and control. These motor neurons and the muscle fibres they innervate are collectively called motor units. Motor units are recruited in a specific order, with smaller units being recruited first, exhibiting task-appropriate recruitment. This recruitment strategy is based on the magnitude of force output required, with small units being activated first and larger units being recruited only when more force is needed.
The size principle has two key physiological advantages. Firstly, it minimises fatigue by using fatigue-resistant muscle fibres first and only employing fatigable fibres when high forces are required. Secondly, the relative change in force produced by additional recruitment remains relatively constant. This means that if all motor units produced similar forces, recruiting an additional unit would increase force by a smaller amount when many units are already active, compared to when fewer units are active.
An experiment on the quadriceps femoris muscle found that motor units are recruited in an orderly manner, as predicted by the size principle. The study showed that as force generation increased, the amplitude (strength) and frequency (firing rate) of motor units also increased.
However, the size principle has been challenged by recent studies, which suggest that the use of electromyostimulation (EMS) to stimulate muscle contraction may reverse the general size principle recruitment order. This is because larger motor unit axons have a lower resistance to electric current. Nevertheless, other studies have disputed these findings, and it is still generally accepted that orderly recruitment of motor units can be achieved under optical control in vivo.
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Resistance training and blood flow restriction
While having bigger muscles does not always equate to being stronger, resistance training is a proven method to increase muscle strength. A key advancement in this area was the identification of two phases in resistance training: a first phase where the increase in strength is neural, and a second phase where muscle hypertrophy becomes the dominant factor in strength gain.
Resistance training with blood flow restriction (BFR) is a technique that can be used to perform exercises with a reduced amount of blood flow to the arms or legs. This is often done using a cuff or strap placed tightly around the limb to reduce, but not completely cut off, blood flow. BFR training allows a person to exercise with lower intensity while still reaping the benefits of high-intensity training. This method is particularly useful in rehabilitation settings, helping to speed up recovery times and allowing people to train with lower-intensity loads that would otherwise not be heavy enough to induce a hypertrophic or strength stimulus to the exercising muscle.
BFR training has been shown to attenuate atrophy, enhance hypertrophy, increase strength, and improve aerobic capacity. It is also useful when trying to recover from an injury while simultaneously gaining strength. While resistance training guidelines encourage high loads of more than 60% of one maximal repetition (1RM) for 8-12 repetitions, BFR provides an option for training with lower loads of 20-30% 1RM with 15-30 repetitions per set. This is especially useful when working with healing tissue that is not yet ready for more intense loading.
Research has shown that BFR training can produce significant hypertrophy in a short amount of time, with an increase in muscle fiber CSA of almost +40% compared to pre-training values, and an MVC increase of +7%. This suggests that BFR training results in a component of edema in the first period of training, followed by "true" hypertrophy.
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Muscle size and strength are influenced by factors beyond our control
Muscle size and strength are influenced by a multitude of factors, some of which are beyond our control. While it is commonly assumed that bigger muscles equate to stronger muscles, the relationship between muscle size and strength is more intricate and subject to individual variations.
Firstly, genetics play a significant role in determining muscle size and strength. The type of muscle fibers an individual possesses is genetically determined and influences the potential for muscle growth and strength development. Type I muscle fibers, or slow-twitch fibers, are efficient in utilizing oxygen and are suitable for endurance activities. In contrast, Type II muscle fibers, or fast-twitch fibers, can produce quick bursts of strength by rapidly burning energy. Type II fibers have a greater propensity for hypertrophy, or muscle growth, and are thus associated with increased muscle size and strength.
Age is another factor that impacts muscle size and strength but is beyond our control. As individuals age, their muscles undergo physiological changes, including a decrease in muscle mass and strength. This process, known as sarcopenia, typically begins around the age of 30 and progresses with time. Additionally, limb length is an inherent physical characteristic that can influence muscle size and strength. Longer limbs provide a mechanical advantage, allowing for greater force production and, consequently, increased muscle strength.
The training methods employed also play a crucial role in muscle development. Resistance training, for instance, has been shown to initiate protein degradation, breaking down muscle tissue to create the optimal conditions for rebuilding bigger and stronger muscles during rest and recovery periods. The intensity and volume of training, as well as the specific exercises performed, can differentially impact muscle size and strength. For example, high-volume training with multiple sets and lower weights is commonly used for muscle building, while strength training typically involves lower volumes, longer rest periods, and higher-intensity exercises with heavier weights and fewer repetitions.
Moreover, muscle strength is influenced by factors beyond mere muscle size. The size and type of muscle fibers, as well as the nerves that activate them, play a significant role in determining strength. Neuromuscular adaptations, such as motor learning and muscle activation, contribute to strength development. Motor learning refers to the central nervous system's ability to coordinate motor unit activity and maximize recruitment, leading to improved strength output. Muscle activation, on the other hand, involves recruiting more muscle fibers, resulting in increased force production and, consequently, enhanced strength.
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Beta-alanine and creatine monohydrate supplements
While having larger muscles does not always equate to being stronger, muscle size and strength are related. Training for muscle size may involve more volume with less weight, while training for strength often involves larger movements working several muscles simultaneously.
Beta-alanine and creatine monohydrate are two popular supplements used by bodybuilders and athletes to improve performance and increase muscle strength and size. Beta-alanine helps to buffer acid in the muscles, allowing people to increase the number of reps they can do in the gym. The standard daily dose is 2-5 grams, taken 2-3 times a day. Creatine monohydrate, on the other hand, is a molecule that can rapidly produce energy (as ATP), aiding cellular function during stress and high-intensity workouts. It is the cheapest and most effective type of creatine, with a typical loading protocol of 0.3 g/kg for the first week and 0.03 g/kg for the following three weeks.
Several studies have examined the effects of beta-alanine and creatine monohydrate supplementation on exercise performance, muscle carnosine, body composition, and neuromuscular fatigue threshold. One study involving 51 men found that beta-alanine supplementation may delay the onset of neuromuscular fatigue. Another study involving 32 college-aged women showed improvements in exercise performance variables such as peak oxygen uptake, lactate threshold, and time to exhaustion with a combined supplementation strategy.
Since beta-alanine and creatine monohydrate use different pathways to suppress fatigue and increase performance, they can be taken together to achieve the best of both worlds. This is especially beneficial for diverse athletes who need to perform high-intensity workouts and endurance exercises on different days. Both supplements are also cheap, low-risk, and highly beneficial for endurance and strength athletes.
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Frequently asked questions
Not necessarily. While having more muscle can provide some strength advantage, there are many factors that contribute to strength beyond muscle mass and size. For example, strength is determined by the size and type of muscle fibers and the nerves that activate them.
Training for strength involves larger movements that work several muscles simultaneously. It also requires heavy load resistance training to activate the larger, more powerful type II motor units.
Training for muscle size may involve training one muscle or a group of muscles in isolation with more repetitions and lower weights.
