Fitness answer - Why only strength but not muscle

Fitness answers - the retraining questions that bother you!

Recently, friends often ask me some questions I encountered after starting training. Although it has been mentioned more or less in previous articles, it is not so familiar to novices!

So! Today, these questions are integrated into the following 4 types. In addition to making a simple answer, we can explain some physiological mechanisms of training.

Come, come!

Question: What is the soreness caused by training?

When conducting weight training, muscles need to contract and consume energy to perform movements, which will cause a large amount of metabolic waste to accumulate in the muscles, fatigue and failure of the muscles, and produce "acute muscles". Pain" (strong burning or pain) forces you to stop moving. But as long as you rest for a while, these substances will be quickly eliminated and the pain will disappear.

At the same time, the muscles need to bear a higher load than usual during retraining. This pressure will cause muscle damage (microvascular rupture, muscle fiber tear, etc.), causing muscle inflammation and edema. This phenomenon is like normal injuries, which will cause soreness in the wound (muscle). It is usually felt 12 to 24 hours after exercise and may last for 2 to 3 days. Therefore, it is also called "delayed muscle soreness".

In other words, the soreness during exercise is caused by the accumulation of metabolic waste; and the delay after exercise Slow soreness is caused by muscle damage.

The pain during exercise is impossible to avoid, and delayed soreness after exercise can only be restored through rest. At present, no effective prevention or treatment method has been found, but long-term weight training can shorten the duration of delayed soreness.

In fact, whether it is the pain during exercise or the delayed soreness after exercise, it is the best proof of muscle growth and is a "good sign", and there is no need to be over-tensioned!

Question: What should I do if I get bigger intake?

This is a good thing! Don't worry about the problem of increasing the amount of food after starting to retrain. If the amount you eat does not change or even decrease, that is trouble! 　　Imagine that after you join the retraining, your activity increases, which means that more energy is consumed. If you do not replenish the lost nutrients, it will only reduce or invalidate your training effect.

At the same time, weight training allows muscles to adapt (growth of muscles, increase of muscle mass), and the calories consumed by muscle tissue is much higher than fat tissue, which means that even if you are still, the energy consumed will increase. The demand (appetite), of course, will increase!

So don’t worry about eating more. You have to eat more muscles to grow and consume fat faster. (But be careful not to eat junk food)

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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Question: Why hasn't your weight changed? Even it has increased!?

This often combines with the problem of food consumption to create a vicious cycle.

I just mentioned: "Muscle tissue consumes more calories than fat tissue". In addition, The density of muscles is much higher than that of fat!

It means that you only need to increase a little muscle, and the "weight" you get is enough to offset a lot of fat, so it is possible that your weight remains unchanged or even increases in the short term.

And after the muscle tissue is damaged, it will cause inflammation and edema, which will cause the tissues in the area to swell and increase in volume. When the contents do not disappear, no matter what the heck you fill in, the bigger the thing, of course the heavier it is!

Continue to exercise for about a month and then carefully observe whether your weight has changed. A more accurate method is to calculate your body fat rate

Question: The strength has improved! But the muscles have not become very strong? 　　I wonder if you have noticed that after a period of training, you have become more flexible and your strength has become larger?

This is because weight training will promote the adaptation of the nervous system, increasing the number, rate and fluency of muscle fibers being called. That is, the number of muscle fibers that can be used at the same time will naturally be more smoothly.

Also, this adaptation can also reduce autologous inhibition (protection mechanism) The sensitivity allows your muscles to exert their true strength without being blocked by the body. (Relative attention will be more likely to be injured if you are not focused)

This nerve adaptation produces very fast effect. Basically, 4 to 8 weeks after the weight training begins, the increase in muscle strength is almost the result of nerve adaptation, and then it will turn into muscle adaptation.

This is why muscles will not grow too much in the early stage, but muscle strength has obvious improvements.

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

Fitness for girls: How much do you know about weight training?

Weight training selection: Increment VS Decreasing VS Fixed Weight

Increasing explosive power: Is it better to have a large weight or a light weight?