Muscle size vs. Muscle strength: Are you lifting too much?

Muscle size vs. Muscle strength: Are you lifting too much?

Today I will talk about a concept that many people can easily confuse! The difference between muscle size (muscle hypertrophy) and greater strength (muscle strength).

The two will not repel each other. If you train bigger and stronger muscles, your strength will also become larger. But on the other hand, muscle strength may not be strong enough. Muscle strength is definitely large!

　　Simplely speaking, muscle strength training is related to increasing the production of strength; on the other hand, muscle hypertrophy is to create tiny muscle damage, then repair muscles and grow more Strong.

　　Muscle strength training!

　　The primary principle when training maximal strength is to have low repetitions and very heavy resistance. Low repetitions and high resistance mainly trains your muscles and nerves, so that people can have stronger mobilization power to the muscles.

　　Suppose your body is a computer, the maximum strength training is to upgrade your software--central nervous system, and your muscles are like the hard body of a computer. Maximum strength training teaches your central nervous system how to drive more muscle motor units (motors) unit) .

>Muscle hypertrophy training (muscle-building training)

　　Muscle hypertrophy training is to upgrade your hardware, strengthen muscle, bone, connective tissue, force the tissue to adapt and grow bigger and stronger.

　　But in a comprehensive bodybuilding and muscle building program, some high-intensity maximum strength training with low repetitions and high intensity is still necessary. No matter any type of athlete, it will benefit from the increase in sports unit recruitment.

　　But it has also been confirmed that if you want to stimulate muscle hypertrophy, you must do the training like 3-5 sets of 8-15.

　　As mentioned above, for muscle hypertrophy training, you cannot miss the training to develop maximum muscle strength, but if your fitness plan goal is to create the greatest structural change (muscle hypertrophy), your main course is still the training intensity of muscle hypertrophy.

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So, there is a saying in the bodybuilding industry that says this - fitness is not weightlifting! Paying too much attention to weight is not a good habit

Why!

　　Muscle hypertrophy is very important A factor - time under tension. If you want to increase your muscle size and maximize the time you spend on each movement under tension

　　What happens when you use inappropriate weight and do it too heavy? 　　Because it is too heavy, you have to use cheating movements, which will reduce your time under tension.

　　1. You cannot slow and controlled decline during the centrifugation stage, which will further reduce your time under tension.

　　2. You will not be able to focus on muscle contraction, you must struggle to lift the weight.

　　3. You will use many other muscles to compensate, Help you lift the weight.

4. If you cannot do this weight at least 6 times, then this strength is close to the maximum muscle strength when training, as long as you maintain the correct posture. Otherwise, it is just a bad training, which will not make you stronger, and will only hurt yourself in the end.

　The most important principle of increasing muscle is to time under tension.

　　Building muscle is to use "weight" as a tool to increase your muscle size

　　If you want to increase the size of your muscles, then maximize the time you will be under tension for every repetition:

　　Strictly maintain standard movements.

Control the movements during the centrifugal stage (descend) for at least 3 seconds.

　　　The mind is focused on muscle contraction.

　　Avoid joint locking, your whole movement is to maintain muscle tension.

　　Does this mean that there cannot be cheating? It is not necessarily. Sometimes the cheating method is still effective, but if you don’t set a foundation first, you are just lying to yourself. (The cheating action means using other muscle compensation or elastic vibration, stretching and contracting methods, not using the strength of the muscle to lift the weight.)

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

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