Can anyone explain the different physiological response of the muscle for strength training versus hypertrophy
I understand the difference in how to train for strength and how to train for hypertrophy (bodybuilding) What I’m interested in knowing is the physiological response of the muscle for each. Is it possible to explain what takes place in the muscle for each in simple terms? I want to know how it is possible to get stronger without gaining size and vice versa. Or provide websites that may help explaining? Thanks!
Good Question.
With hypertrophy it is impossible to gain size without becoming somewhat stronger, as becoming stronger comes with the territory. More muscle fibers tear to increase in size when recovering with hypertrophy. Plus, the famous "pump" is more possible when training for hypertrophy, which is increased blood flow delivering nutrients, which will help once achieve bigger size.
Maybe this below will help a bit regarding what happens with strength training taken from the source below.
Muscle fibers are grouped under motor units with each motor unit controlling a number of muscle cells or fibers. When a motor unit receives the signal from your nervous system to fire then all the muscle fibers under control of that motor unit also fire. So a muscle fiber or cell either fires all the way or not at all. Motor units are recruited on an "as needed" basis. When you lift a spoon to your mouth you signal your nervous system to "recruit" only a few motor units. When you curl a heavy weight you use a lot more. The more force required the more motor units you "turn on" and the more muscle cells you fire.
What’s interesting is that the average person is only capable of recruiting around 50% of their available motor units or using 50% of their "potential" strength in a given task. With training you can increase this to upwards of 90%. That means when you go in the gym and lift a 1rm load even though you’re straining as hard as you can you’re most likely not using anywhere near all your potential strength to lift that weight.
Think of motor unit recruitment as being very similar to "relative strength", or strength per pound of bodyweight. Increasing relative strength means getting stronger without adding bulk. When you see someone who is "strong for their size" or a training technique that makes you "strong for your size" then know that that person has good motor unit recruitment abilities.
Ref: http://www.thejump101.com/art/power/gettingstronger.html
This website may help. http://www.abcbodybuilding.com/forum/showflat.php?Number=1253302
References :
the simplest way to explain is to tell you to aim your sets to 4-5 for each muscle group, aim for 10-12 reps with as heavy as you can with good form. i can send you some info over email about the physiology but ill need time go gather it. email me!
References :
Good Question.
With hypertrophy it is impossible to gain size without becoming somewhat stronger, as becoming stronger comes with the territory. More muscle fibers tear to increase in size when recovering with hypertrophy. Plus, the famous "pump" is more possible when training for hypertrophy, which is increased blood flow delivering nutrients, which will help once achieve bigger size.
Maybe this below will help a bit regarding what happens with strength training taken from the source below.
Muscle fibers are grouped under motor units with each motor unit controlling a number of muscle cells or fibers. When a motor unit receives the signal from your nervous system to fire then all the muscle fibers under control of that motor unit also fire. So a muscle fiber or cell either fires all the way or not at all. Motor units are recruited on an "as needed" basis. When you lift a spoon to your mouth you signal your nervous system to "recruit" only a few motor units. When you curl a heavy weight you use a lot more. The more force required the more motor units you "turn on" and the more muscle cells you fire.
What’s interesting is that the average person is only capable of recruiting around 50% of their available motor units or using 50% of their "potential" strength in a given task. With training you can increase this to upwards of 90%. That means when you go in the gym and lift a 1rm load even though you’re straining as hard as you can you’re most likely not using anywhere near all your potential strength to lift that weight.
Think of motor unit recruitment as being very similar to "relative strength", or strength per pound of bodyweight. Increasing relative strength means getting stronger without adding bulk. When you see someone who is "strong for their size" or a training technique that makes you "strong for your size" then know that that person has good motor unit recruitment abilities.
Ref: http://www.thejump101.com/art/power/gettingstronger.html
References :