In gyms, you can often see a funny and amazing picture: a Jock-weightlifter raises unrealistic weights, goal barely gets up from a squat, hardly makes a stand and has a lot of rest. Next to the usual athlete is engaged. He does not have a mountain of muscles, but he performs a similar program almost without strain and does not look exhausted even after several approaches. One has built up muscle, the other has developed strength. It is worth figuring out which is better: increase the volume of muscles or work on muscle strength.
Size doesn’t matter
Any bodybuilder is stronger than an untrained person. After all, they have bulky muscles with thick fibers that produce greater strength when they contract. At the same time, any athlete engaged in power sports is stronger than such an athlete. There are several reasons for this:
Features of the nervous system. The muscle contracts when the brain sends the appropriate signal. The more fibers are cut, the more power a person produces. The maximum number of muscle fibers is excited when working with especially heavy weights.
The stiffness of the tendons does not allow the muscles to shorten before changing the angle of the joint bend. The muscle contracts simultaneously with the flexion of the joint, which significantly increases the strength of movement. The best result is achieved when working with large weights: from 90 percent.
Activating the right muscles. The movement reaches its maximum strength if some muscles tense and others relax. The movement is brought to automatism by repeated repetition. This improves coordination, and the muscles remember the phases of tension and relaxation.
Working out all the muscles of the body. When performing exercises, athletes maximize the use of all muscle groups. They develop the muscles of the press, buttocks and back extensors, which increases the stability of the body and strength of the athlete.
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Bodybuilders set themselves the task of building muscle mass. Therefore, they regularly replace one exercise with another, work on different simulators and with different weights. The muscles do not get used to the load and grow due to constant stress. Attention is focused primarily on the development of the chest muscles, arms, and shoulder girdle. Legs, back and press in most cases, little attention is paid, which affects the strength of movements.
Bodybuilder
Zoom in and out
To increase strength indicators, you need to work with the largest possible weights (each person determined the specific weight independently or with the help of a fitness instructor). The number of repetitions is 2-5 times in one approach. You should give preference to multi-joint exercises. It is better if it is a kind of model of a situation in which you need to show strength. If you want to learn how to do a squat you need to squat.
If the work is associated with weight transfer, you can train your muscles to such loads in the gym. The body will gradually get used to the same movements. The muscle fibers will strain less, the antagonist muscles will relax, and the stabilizing synergist muscles will maintain balance.
If you are interested in a set of muscle mass, it is worth diversifying the set of exercises. Here you can try new versions of the already familiar movements: work on another simulator, change the bend angle. The number of exercises in the approach should be increased to 8-12 times, and the weight should be chosen so that you can fully give your best. This training will stimulate the growth of muscle mass.
A set of muscle mass
Strength or growth-which is better
It is not uncommon for novice athletes to chase muscle mass, forgetting about strength indicators. It also happens the opposite: a beginner wants to increase strength, and he looked for a complex for muscle growth. In order not to get into a mess, it is worth getting acquainted with the features of each type of sports activities.
Training to gain muscle mass involves working with a small weight. Therefore, they can be considered relatively safe for the joint-ligamentous apparatus. These classes are suitable for both beginners and advanced athletes. During the training process, there will be a frequent change of exercises, their variations and complexes.
This is especially appreciated by those who are tired of monotonous exercises.
Weight training involves working with extreme weights. The load on the joints and ligaments will increase significantly. It is necessary to warm up the joint and ligamentous apparatus. Avoid injuries will help properly mastered technique, so at first it is worth training under the control of a fitness instructor. In this case, the number of times will decrease, and the approaches will become shorter. When working on force, only the working weights change slightly, and the list of exercises remains the same.
When choosing a specific set of exercises for strength or muscle growth, you should start from the goal that you want to achieve: to make a beautiful body, improve the work of the muscles in training, or effortlessly cope with working moments. It is not forbidden to create a unique mix that combines strength training and exercises for muscle growth. The benefits will be felt, and the risk of injury will be reduced. Experienced athletes are sure to cope with this task on their own, and beginners should consult with an instructor who will help them find suitable exercises.
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