Muscle Mass Vs Muscle Strength - Weight Lift to Achieve Your Goals
Muscle mass is correlated with muscle strength, but not always.
Your strength is the quantity of weight you can raise up a few times, and is not representative of your muscle size.
You'll see people with big muscles, but this does not necessarily mean that they can lift heavy weights.
The explanation for this is muscle composition, and the different muscle fiber types.
When you are weight lifting for strength, you use the muscle fibers that perform the heavy lifting.
Three basic muscle fiber types are found in your muscles, and the amounts found are dependent upon your genetic makeup.
They are the slow twitch fibers, fast twitch fibers (A), and fast twitch fibers (B).
Slow twitch fibers are principally involved with stamina type of activities (e.
g.
, long distance running).
They can also be stimulated by high repetition lifting, but they do not build muscle mass.
Fast twitch fibers (A) are more easily fatigued, but can produce greater forces than the slow twitch fibers.
While, the fast twitch fibers (B) are capable of the greatest force production, and are not really used for activities that require stamina.
Correct weight lifting will develop the fast twitch fibers and increase muscle mass and strength.
Make sure that you are performing the right exercise program to meet your goals.
You must force your muscles to grow by focusing on your fast twitch fibers.
This requires that you exercise for strength and not endurance.
To accomplish this, your must train with heavy weights and do less repetitions.
Those whose genetics makeups have faster twitch fibers are much more likely to gain strength and muscle mass quicker.
The opposite is true for those with a preponderance of slow twitch fibers.
By using the "progressive overload" muscle building technique and supplying your body with the correct, and adequate nutrients, you can achieve very good muscle growth; even if your genetic makeup favors the slow twitch muscle fibers and endurance training.
Increasing your muscle mass depends upon the work load and stress placed on your muscles.
High work load and stress causes trauma by way of small tears to your muscle's fibers and connective tissues.
Adequate rest periods and proper nutrition will repair your muscles and add strength and size to your muscles.
This muscle growth will allow you to handle heavier weights as you continue your work out regimen.
This process will continue to repeat itself with the more weight you are lifting.
You are essentially telling your body that it requires more strength and muscle mass to do the work that you are placing on it.
Consistency is the key! You may have periods where a certain part of your body is stuck at a certain weight when lifting; don't let this alarm you! You may be at what researchers refer to as "the ceiling of genetic adaptation.
" The longer you've been weight lifting, the slower your achievements will be.
When this occurs, mix it up a little.
Try using different reps, different speeds, and new exercises.
Keep a journal of your progress.
Your strength is the quantity of weight you can raise up a few times, and is not representative of your muscle size.
You'll see people with big muscles, but this does not necessarily mean that they can lift heavy weights.
The explanation for this is muscle composition, and the different muscle fiber types.
When you are weight lifting for strength, you use the muscle fibers that perform the heavy lifting.
Three basic muscle fiber types are found in your muscles, and the amounts found are dependent upon your genetic makeup.
They are the slow twitch fibers, fast twitch fibers (A), and fast twitch fibers (B).
Slow twitch fibers are principally involved with stamina type of activities (e.
g.
, long distance running).
They can also be stimulated by high repetition lifting, but they do not build muscle mass.
Fast twitch fibers (A) are more easily fatigued, but can produce greater forces than the slow twitch fibers.
While, the fast twitch fibers (B) are capable of the greatest force production, and are not really used for activities that require stamina.
Correct weight lifting will develop the fast twitch fibers and increase muscle mass and strength.
Make sure that you are performing the right exercise program to meet your goals.
You must force your muscles to grow by focusing on your fast twitch fibers.
This requires that you exercise for strength and not endurance.
To accomplish this, your must train with heavy weights and do less repetitions.
Those whose genetics makeups have faster twitch fibers are much more likely to gain strength and muscle mass quicker.
The opposite is true for those with a preponderance of slow twitch fibers.
By using the "progressive overload" muscle building technique and supplying your body with the correct, and adequate nutrients, you can achieve very good muscle growth; even if your genetic makeup favors the slow twitch muscle fibers and endurance training.
Increasing your muscle mass depends upon the work load and stress placed on your muscles.
High work load and stress causes trauma by way of small tears to your muscle's fibers and connective tissues.
Adequate rest periods and proper nutrition will repair your muscles and add strength and size to your muscles.
This muscle growth will allow you to handle heavier weights as you continue your work out regimen.
This process will continue to repeat itself with the more weight you are lifting.
You are essentially telling your body that it requires more strength and muscle mass to do the work that you are placing on it.
Consistency is the key! You may have periods where a certain part of your body is stuck at a certain weight when lifting; don't let this alarm you! You may be at what researchers refer to as "the ceiling of genetic adaptation.
" The longer you've been weight lifting, the slower your achievements will be.
When this occurs, mix it up a little.
Try using different reps, different speeds, and new exercises.
Keep a journal of your progress.
