The size of muscle is not directly proportional to its strength as we think, because they grow on different principles.

1. Growth principle of muscle circumference

Fitness partners should be familiar with the growth of muscle dimension, that is, to stimulate and destroy our muscle fibers through continuous training, and then to keep up with the nutrition at rest and restore the excess, so that our muscle dimension will increase.

2. The growth of muscle strength

The growth of strength is more determined by the adaptability of our nervous system. Although thicker muscle fibers contain more muscle strength, the most important aspect is our nerve adaptability. For example, friends who have been exposed to barbell bench press know that when you push the empty bar for the first time, you feel very strong, but after pushing it several times, you will feel that the weight of the empty bar is nothing and getting lighter and lighter.

Understand this truth, then we will make different training plans according to different training purposes:

If you are more inclined to the growth of muscle dimension, then choose the weight of 8- 12rm, and the rest time between groups will be shorter (30- 120 seconds), because it is very beneficial to continuously stimulate our muscles and tear more muscle fibers.

If you are more inclined to strength growth, choose the weight below 6-8rm or 5rm, choose the weight that is heavier for you, and extend the rest time between groups (more than 2 minutes), because to fully recover our bodies, we should fully adapt our nerves to this weight every training, which is very significant for your strength growth.

Another thing about the relationship between muscle strength and muscle size is that if you have more muscle mass, then your potential strength is greater! What do you mean? For example, those athletes who develop their strength to the ceiling level, such as a 70kg world-class weightlifter, can lift three times their own weight, that is, 2 10kg, and he is also a world-class weightlifter. He may weigh 200 kilograms himself, and he can lift twice his own weight.

Although the multiple is not as much as the last one, does this value far exceed the lifted weight of 70 kilograms? Because the nerve adaptability of both athletes has developed to the extreme, the rest depends on the muscle mass. You can understand it this way: muscle mass determines your potential strength.

abstract

I hope everyone can understand the relationship between muscle strength and muscle circumference. For our fitness training, we should choose different training methods according to our different purposes. When your goal is to train muscle strength, you should pay more attention to some nerve feelings. When your goal is to increase muscle circumference, we should pay more attention to the feeling of muscle itself.

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