Victor Forge
It's a common misconception that bigger muscles automatically make you stronger. While bigger muscles can generate more force, strength is influenced by several other factors, including neural adaptations, motor unit recruitment, movement efficiency, and muscle quality. Training strategies that focus solely on hypertrophy may neglect these other crucial components of strength development. To build strength effectively, it's important to incorporate both high-load and low-load training, targeting different mechanisms that contribute to overall strength. This means that bigger muscles have the potential for greater strength, but it's not solely dependent on size.
| Characteristics | Values |
|---|---|
| Muscle size | Bigger muscles can generate more force |
| Muscle strength | Determined by multiple factors beyond muscle mass, such as neural adaptations, motor unit recruitment, and movement efficiency |
| Muscle growth | Achieved by using a weight that is heavier and lifting it for a high number of reps |
| Resistance training | Initiates protein degradation, creating the right conditions for rebuilding bigger muscles during rest and recovery |
| Training specificity | Important for developing true strength |
| Training status | Changes in NMF and increases in skill may not play a major role in strength gains |
| Muscle moment arms | Can have a significant effect on strength |
| Normalized muscle force | Can increase or decrease in response to the same training program |
| Muscle coordination | Allows all participating muscles to contribute more fully to each rep |
| Training intensity | Lifting lighter weights faster can produce higher amounts of force compared to heavy weights |
| Muscle quality | Above a certain optimal size, increases in muscle size may not lead to the same relative improvements in strength |
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What You'll Learn
Bigger muscles can generate more force
It is a common misconception that bigger muscles automatically equate to greater strength. While bigger muscles can generate more force, strength is influenced by a multitude of factors beyond muscle size. For instance, the strength of individual muscle fibres, normalized muscle force, muscle moment arms, and body proportions can all have a significant impact on strength, independent of muscle size.
Research has shown that bigger muscles do not always correspond to stronger muscles. In a study, the larger individual fibres of bodybuilders' muscle cells exhibited a lower specific force compared to the muscle cells of the control group. This suggests that as muscle size increases, there is not a proportional increase in muscle quality. This could be attributed to alterations in muscle architecture or a dilution of the proteins responsible for muscle contraction.
However, it is important to acknowledge that muscle size does play a role in strength development. By increasing the cross-sectional area of a muscle through growth, the force generated by that muscle can also increase. This relationship between muscle size and strength is supported by basic physics, where force is equal to mass multiplied by acceleration. Therefore, a larger muscle can produce more force, assuming the acceleration remains constant.
To optimize muscle strength, it is crucial to consider various training strategies. High-load training with heavier weights improves maximal strength and motor unit recruitment, while low-load training with lighter weights and higher repetitions enhances muscular endurance and hypertrophy. Incorporating both types of training into a well-rounded routine can effectively build strength over time. Additionally, focusing on neuromuscular efficiency and training the nervous system to activate muscles more effectively are key components of strength development that extend beyond merely increasing muscle mass.
In conclusion, while bigger muscles have the potential to generate more force, true strength is determined by a multitude of factors, including neural adaptations, movement efficiency, and training specificity. To achieve optimal results, trainers should design programs that go beyond simply increasing muscle size and address these additional factors that contribute to overall strength development.
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Strength is determined by multiple factors beyond muscle mass
While bigger muscles can generate more force, strength is influenced by several factors beyond muscle mass. For instance, the strength of individual muscle fibres can have a significant impact on overall strength, independent of muscle size. Normalised muscle force, which measures the strength of a muscle relative to its size, can vary greatly between individuals undergoing the same training programme, with some experiencing increases and others decreases.
The nervous system plays a crucial role in strength development, as it controls muscle activation, coordination, and efficiency. Neuromuscular adaptations that occur during the initial stages of training contribute to strength gains, even in the absence of muscle growth. Neural adaptations, motor unit recruitment, and movement efficiency are key aspects of strength training, emphasising the importance of training the brain and nervous system to activate muscles more effectively.
Training specificity is another important consideration. High-load training with heavier weights improves maximal strength and motor unit recruitment, while low-load training with lighter weights and higher repetitions enhances muscular endurance and hypertrophy. Rotating between strength, hypertrophy, and power phases maximises overall strength over time. Additionally, training with a variety of rep ranges and tempos can lead to improvements in both muscle size and strength.
The relationship between muscle size and strength is complex, and there is an optimal muscle size above which increases in size may not yield proportional gains in strength. Research has shown that while bodybuilders have larger muscle fibres, they exhibit lower specific force, indicating that muscle size does not directly equate to strength. This highlights the importance of balancing hypertrophy and strength training to achieve comprehensive fitness goals.
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Training for hypertrophy and neuromuscular efficiency is optimal
While bigger muscles do have the potential to be stronger, optimising muscle size and optimising muscle strength are two different things. Training for hypertrophy and neuromuscular efficiency is optimal for increasing muscle size and strength.
Training for hypertrophy refers to the growth of muscle cells as a result of exercise. Hypertrophy is the enlargement of muscle mass typically caused by resistance training. This involves mechanical tension and metabolic stress. The most common form of resistance training is lifting weights. To make muscles bigger, it is recommended to use a weight that can be lifted for a high number of reps. This satisfies the two factors that stimulate protein degradation: heavy weight and a high rep scheme, leading to maximum muscle building during recovery. However, lifting a near-maximal load for low repetitions does not meet the requirements to stimulate maximum hypertrophy.
Neuromuscular efficiency refers to the strength of individual muscle fibres. This can be improved through resistance exercise training (RET). RET-induced increases in skeletal muscle mass and strength are independent of sex and specific RET variables. RET-induced changes in muscular strength are primarily mediated by load and training specificity. The American College of Sports Medicine (ACSM) and National Strength and Conditioning Association (NSCA) recommend performing regular strength assessments with near-maximal loads to increase strength. Muscular hypertrophy is primarily mediated by intensity of effort, which is achieved by performing RET to volitional fatigue.
The relationship between muscle size and strength is complex. While bigger muscles can be stronger, there are many other factors at play, such as muscle moment arms, normalised muscle force, and body proportions. For example, normalised muscle force can increase up to 39% for some people and decrease by 5% for others in response to the same training programme. Similarly, some people may gain a lot of muscle in response to training, while others may gain very little. Therefore, training for hypertrophy and neuromuscular efficiency is optimal for increasing muscle size and strength, as it targets both the size of the muscle fibres and the strength of the individual muscle fibres.
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Strength training is about training the brain and nervous system
While bigger muscles can generate more force, strength is determined by multiple factors beyond muscle mass. Strength training is about training the brain and nervous system to fire muscles more effectively. The nervous system, our body's command center, orchestrates every movement, thought, and sensation. It comprises the central nervous system (CNS), including the brain and spinal cord, and the peripheral nervous system (PNS), which consists of nerves that connect the CNS to the rest of the body. This complex network is responsible for voluntary actions, like walking and lifting weights, and it adapts and strengthens in response to challenges, including those posed by strength training.
When you engage in strength training, the initial gains in strength are largely due to neural adaptations rather than increases in muscle size. Your body becomes more efficient at activating muscle fibers, thanks to an increase in neural drive—the rate and rhythm at which the nervous system communicates with muscles. This improved communication results in more muscle fibers being recruited during an exercise, enhancing strength without a corresponding increase in muscle mass. For instance, while increasing their muscle mass by 50%, they may also increase their strength between two and fourfold. In the case of a strict dumbbell curl, their strength increased twofold, and in the case of a squat, their strength increased roughly fourfold while their muscle mass only increased by 50%.
Strength training also promotes neuroplasticity, the brain’s ability to rewire itself. By learning new exercises and routines, your brain forms new neural connections, improving its plasticity. This capability is crucial for brain health and function, suggesting that strength training can make you both stronger and smarter. Regular resistance training improves synaptic efficiency, meaning the synapses—junctions where neurons communicate with each other—become more effective in transmitting signals. Engaging in resistance exercises fosters the expression of IGF-1, which is predominantly released by the liver, the musculature, and the brain itself. IGF-1 triggers various mechanisms that contribute to neuroplasticity in the human brain, such as synaptic processes, angiogenesis in the brain, axon outgrowth, dendritic maturation, and synaptogenesis.
To improve specific movements, such as sprinting faster, it is essential to train at full speed frequently and in a manner that challenges the body to create new brain patterns, such as overspeed or "plyosoidal" training. Training the nervous system is crucial for targeting the real source of athletic power—the brain's ability to fire muscles efficiently and at high speed. For instance, while apes have similar muscle mass to humans, they have double the strength and can jump 30-40% higher than the best human jumpers due to their ability to direct powerful neural signals to their muscles.
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There is an optimal size for a muscle
While bigger muscles do lead to greater strength, there is an optimal size for a muscle. The relationship between muscle size and strength is complex, and several factors influence it. Firstly, muscle strength depends on the muscle's size and its ability to contract and generate force, which requires time and practice. This means that the strength gains from increasing muscle size may vary depending on other factors such as normalized muscle force, muscle moment arms, and body proportions. For instance, female muscles generally have lower strength during concentric contractions compared to male muscles due to lower muscle mass and type II fiber density. However, females exhibit higher muscle endurance and faster recovery for concentric contractions.
Secondly, the specific tension of individual muscle fibers, or the maximal force divided by cross-sectional area, also plays a role in muscle strength. Larger muscle fibers generally produce more force, but the relative strength of a muscle fiber decreases as its size increases. This means that while bigger muscles can produce more force, their strength relative to their size may be lower. Additionally, muscle architecture, such as fascicle length and pennation angle, can influence muscle strength independently of size, although these factors also tend to increase with muscle hypertrophy.
Thirdly, the training methods and strategies employed can affect the relationship between muscle size and strength. Hypertrophy-focused training aims to maximize muscle growth by increasing training volume, using moderate to high loads, and short to moderate rest periods. On the other hand, strength training focuses on improving functional fitness and increasing muscle force and the ability to lift heavier weights. The specific training approach, including the weight lifted, the number of repetitions, and recovery strategies, will impact the relationship between muscle size and strength.
Lastly, individual differences and responses to training can also influence the optimal size for a muscle. The same training program can result in varying increases in normalized muscle force, with some individuals experiencing increases of up to 39% while others may see decreases of 5%. Additionally, factors such as age, neuronal firing, and protein intake can affect muscle strength and size independently. Therefore, the optimal size for a muscle will depend on a combination of muscle anatomy, training strategies, and individual variations.
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Frequently asked questions
Not necessarily. While bigger muscles can generate more force, strength is determined by multiple factors beyond muscle mass, such as neural adaptations, motor unit recruitment, and movement efficiency.
The strength of individual muscle fibres, normalized muscle force, muscle moment arms, and body proportions can all have significant, independent effects on strength.
Force = Mass x Acceleration. Therefore, a bigger muscle can exert more force due to its increased mass.
To train for bigger muscles, use a weight that is not only heavy but also one that you can lift for a high number of reps, typically in the range of 6-12 reps.
Training for strength involves focusing on neuromuscular adaptations, such as improving the nervous system's ability to activate muscles efficiently. This can be achieved through both high-load and low-load training.
