Why is the size and strength of muscles - not the same thing

Probably more than once you've noticed in the gym the following picture: inflated bodybuilder - a real mountain of muscle - squats with a heavy barbell and downright barely rises. And on the other rack exercise with the same weight lifter performs without pronounced muscles, and does it without much effort. We understand why this is happening.

From what force depends, muscle size

The voluminous muscle, the thickness of its fiber and the more power it can produce during a contraction. Therefore, bodybuilders stronger than untrained people. But at the same time, they are weaker than the power sports athletes who have the same or less muscle mass. So, in addition to the volume of muscle fibers, there are other factors that influence the production of power.

The work of the nervous system

To muscle began to shrink, the brain has to send a signal. Electrical impulse out of the motor cortex, gets to the spinal cord and from there on the motor neuron fibers will reach the muscle fibers and cause it to work.

The more muscle fibers to shrink, the more power a person can produce. Most untrained people can not voluntarily exert all 100% of the fibers. Even with the big effort to work will only be about 90%.

Power training increase the ability of the nervous system to initiate more muscle fibers. In this work only really heavy loads - with 80% of the maximum weight. StudyWhy strength depends on more than muscle It found that three weeks of training with 80% of odnopovtornogo maximum (1RM) increase the involvement muscle fibers at 2.35%, while the class with light weights - 30% of 1RM, give little effect - only 0.15%.

Moreover, exercises with heavy weights in general increase the efficiency of the muscles.

tendon stiffness

When a muscle contracts, the energy is transferred to the tendon - dense connective tissue, due to which the muscles are attached to bones and move the joints. If the tendon is very rigid, it will not allow the muscle to become shorter than before the change of the joint bending angle. In this case, reducing muscle and joint movement occur simultaneously.

If the tendon is not rigid, while reducing muscle shortens faster than changing the bending angle. Tendon lengthening and allows muscles to become shorter than before sognotsya limb in the joint. This reduction increases the speed, but reduces the power.

Strength training increasesHuman tendon adaptation in response to mechanical loading: a systematic review and meta-analysis of exercise intervention studies on healthy adults stiffness of tendons, besides working with heavy weights - up to 90% of the maximum odnopovtornogo - gives the best results.

The ability to activate the desired muscles

All muscles in the body are interrelated. For example, in the flexion of the shoulder joint is involved biceps, but in its extension - triceps. Rectus responsible for hip flexion and buttock - for extension. Muscles with opposite action called antagonists.

To force during movement has a maximum working muscles (agonists) should tighten, and the opposite for other purposes (antagonists) - relax, otherwise they will interfere. Multiple repetitions of the same motions improves coordination and ability to stretch and relax muscles desired.

Therefore, training on force rather monotonous: the athletes improve their skills in one move, and do it better and better.

Bodybuilders, on the contrary, frequently change the exercises, the angles of flexion of the joints, and exercise machines, so that the muscles do not get used, and the body is constantly under stress needed for their growth.

In addition, during polyarticular complex movements, in addition to agonists, include other muscles - synergists that enhance stability and help produce more power. For example, during squat the main work is done by the leg muscles, but it also connects the press. Without his strong muscles results in the squat will be much more modest.

Therefore, to be strong, you need to work out all the muscles of the body involved in a particular movement. For example, body builders working only in the mass, is often quite advanced chest, shoulders and arms, but the muscles bark they pay less attention. Power sports athletes, by contrast, have developed extensor muscles of the back, muscle barkButtocks - they increase the stability of the body and help to develop more power while driving.

How to increase the strength, and how - muscle size

If you are only interested in power engaged in a large scale and smallDifferential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men, Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. the number of repetitions.

From two to five reps provide maximum gains in strength.

Choose polyarticular movement, ideally - the ones in which you need to show strength. That is, if you want to set a record in the squat - squat, if you need to carry on working or pushing gravity - do it in the gym: turn the tire, push the sled, follow farmer tunneling with weights.

Your body learns to perform the movement as efficiently as possible: less strain muscle fibers to relax the muscles-antagonists and synergists use. This will give a much better effect than doing isolated exercises for the same muscle groups.

If the power does not interest you, and only want big muscles, performDifferential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men, The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. 8-12 reps and try to trim weight in such a way as to make them all, as much as possible to lay out.

Choose different exercises and try new methods of performing the familiar motions: the other simulator, range of motion in the joint, the bending angle. All this stimulates the growth of muscles.

What to choose: the training on the strength or muscle growth

If you do not have a specific goal and you do not know exactly how to deal with that and develop, check out the main features of training on strength and hypertrophy.

Training aimed at muscle growth, provide you with a great body, if you are, of course, will pick up the program correctly and running is powered. Here's what you need to know about them:

• Since you will be working with small weights, exercise relatively safe for the joints, suitable for people of any age and physical development.
• You will frequently change the exercises and methods of their implementation, to try new methods of training. This is especially important for those who fast all bored.
• As for muscle growth requires a large amount of training, you will have to spend a lot of time in the room.

If your professional or sports activity is associated with serious physical loads, opt for training in the force. With their help, you will increase the amount of muscle, though not as much, and also learn how to drive more efficiently and less tired. Here are the differences between these exercises:

• You do not have to carry as much exercise as training in hypertrophy, and the approaches will be shorter because of the small number of repetitions.
• You will generally alternate operating weight - exercise list will vary slightly.
• Stress on joints rise, you will have plenty of time to devote to the development of equipment and workout to avoid injury. Ideally, the development of strength necessary to train under the guidance of an instructor, especially at first, until you are familiar with the technique.

If you do not have a specific purpose, you can create a mixed program and alternate training on strength and hypertrophy. In this case, you get all the benefits and reduce the risk of injury.