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Are Bodybuilders Bigger but Weaker?

Are Bodybuilders Bigger but Weaker?

“All you have inside your arms, is water. And water doesn’t make you strong” This is what a girl once told me, after touching my biceps.

At that time I was training nearly every day per week. This sentence from a girl is the last thing that you want to hear when you spend most of your free-time training in a fitness center. It turned out that the girl was extremely body conscious and unhappy in her own skin. She was speaking out of envy.

Increased muscle size is not due to water, but mainly due to an increased amount of muscle cells. The amount of muscle cells in your body is a crucial factor in determining physical strength, but surprisingly not the only one.

Physical Strength Comes In Multiple Forms

Before I explain what physical strength is, we first have to define the term properly. For one person, strong is defined as doing 100 push ups; for another person, it is bench pressing 225 pounds.

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While all these different definitions may be part of being strong, According to the dictionary, strength is the organisms capability of exerting force on physical objects.

    The Factors Of Strength

    One of the factors to physical strength, are how many muscle cells you possess in your body.

    The muscle cells contain elements that shorten on command. The shortening of the elements creates a shortening of the entire muscle, which creates a movement in the joint. If you have bigger muscles due to your training, you’re increasing the amount of your muscle cells. You’re having more elements that are able to shorten on command. Due to having more elements, there will be more force that can be applied to the joints. Therefore technically, more physical strength.

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      But muscle cells are not the only things that are important for physical strength. I previously stated that muscle cells contain elements, that shorten on command. The command comes from nerve cells. Generally neurons, this is a fancy word for nerve cells, adapt fast to your workout schedule. The adaptation of your nervous system is responsible for most of your strength gains within the first few months of training, where your brain is simply learning to activate your muscle cells more efficiently. Strength is limited by your neural activation.

        Another part that can limit your physical strength is your nutrition. If your muscles don’t have the right energy to create the force, they won’t be able to shorten on command properly.

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          The House Building Analogy

          An easy way to understand the muscle cells relation with strength, is the house building analogy. Imagine that you were trying to build a house. For that endeavor, you’re hiring a company with construction workers, which will be working at your construction site full time. The construction workers are your muscle cells.

          Naturally you want to finish the house building process as soon as possible. The house building process is your strength. The faster you build a house, according to this analogy, the more strength you have in your body. Increasing the number of the construction workers might speed up the process, but it’s not the only factor.

          If the construction workers don’t have the right manager, the manager is your brain, they will slack off during work and play angry birds. If the construction workers don’t have the right tools, the tools being your nutrients, you will never finish the house.

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          Physical strength is a combination of these factors. Muscle cells are not solely responsible for creating physical strength, yet they play a crucial part.

            Strength Are What Muscles Are For

            If you have a lot of muscles, you can also expect to be strong. As we’ve seen the amount of your muscle cells are not the only factor in determining your strength, yet they’re a crucial one.

            Generally your body will adapt all factors due to weightlifting. It will increase the amount of muscle cells, the neural connections and the nutrient uptake. One of the best ways to even get muscular, is building extreme strength.

            When you’re training in the gym: try to increase the weight of your work-set. Keep the repetitions between 6-12 most of the time. This way your body will adapt all it’s structures to increase your physical strength.

            You can watch an animated video about this topic by clicking here.

            More by this author

            Florian Wüest

            Qualified and experienced fitness trainer and online coach.

            The Truth of Rapid Weight Loss: How to Actually Shed Pounds How I Lose Weight, Get to 9% Body Fat and Build Muscles with Vegan Diet The Biggest Myth About Losing Belly Fat: Can You Lose Belly Fat Only? Why You Should Keep a Fitness Journal to Jumpstart Weight Loss How Long Does it Take to Build Muscle and Increase Fat Loss?

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            Last Updated on November 20, 2020

            Kickstart Your Morning Workout With These 10 Simple Habits

            Kickstart Your Morning Workout With These 10 Simple Habits

            Benjamin Franklin said it like this: “Early to bed, early to rise, will make a man healthy, wealthy, and wise.” He knew from his own experiences and watching others that the ones who got up early were healthier and more successful. That’s why a morning workout can be so important.

            One 2017 study found that:[1]

            “after controlling for such factors as age, sex, smoking habits, and others…night owls, were found to have a 10 percent greater risk of dying from any cause compared to morning types.”

            This is a great reason to tap into some morning motivation and get your morning workout done.

            Circadian Rhythm for morning workout

              As you can see in the above graph, your blood pressure begins to rise between 6 and 7 in the morning[2]. That means this is a great time to get your body moving and your heart pumping, even if it’s just for 20 minutes of exercise in the morning. 

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              Here are some tips on how to find the motivation for a morning workout.

              1. Remember Your Why

              It starts with remembering why you want to get up for a morning workout. If you don’t set a goal and establish your reasons for accomplishing a health and fitness goal, then you definitely won’t get up early.

              Getting up early isn’t easy. If it were, everyone would do it, right? Your goal for your health and fitness must be so strong, and the WHY behind it must be so powerful, that nothing will stop you from accomplishing that goal.

              2. Go to Bed Early

              If you want to get up early for a morning workout, it’s going to be important to get to bed earlier. Falling asleep at midnight and trying to get up at six just won’t work in your favor.

              This will likely be very difficult for a few days while you adjust your sleeping habits. However, as you get into an exercise routine in the morning, this will naturally make it easier to fall asleep earlier and faster at night.

              3. Make a Commitment

              I sometimes tell my Facebook community of my plans to work out, and we all keep each other motivated by posting our runs, our workouts, etc. This is a way to develop accountability. By publicly announcing your intentions, you increase your chances of actually carrying out your plans.

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              Another way to do this is to find an accountability partner who has similar goals for morning workouts. You can check in with each other to make sure you’re sticking to your plans. If that doesn’t work, hire a personal trainer for a few weeks to get you started.  

              You can learn how to find a good accountability partner here.

              4. Find a Friend

              If you can find a friend that is motivated like you are, and you can hold each other accountable daily to working out, then you will accomplish your fitness goals. Many people prefer working out with friends to working out alone. Whether it’s a chat while hitting the treadmill at the gym, or having someone to spot you while weightlifting, working out with friends is sometimes just more enjoyable.

              Texting each other the night before with a simple statement is best. Don’t ask: “Are we still working out in the morning?” With this kind of question, if they were thinking about not working out, you just gave them an opt out.

              Make a statement instead: “Can’t wait to see you in the morning!” This implies that they will be there, and they will feel more obligated to show up.

              5. Treat Yourself

              We all have to treat ourselves every now and then. After a morning workout, plan to treat yourself with a colorful, healthy breakfast or a delicious morning smoothie. This will help you look forward to something and push through to the end of your workout.

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              You can learn more on rewards and punishments here.

              6. Change your Mindset

              Many people throw away the idea of a morning workout by simply saying, “I’m not a morning person.”  Instead of using this excuse, decide to try to become a morning person by shifting your mindset.

              When you look into the benefits of waking up early and getting some exercise in before your day starts, you’ll feel more positive about your life overall.

              7. Plan Your Day

              You know you’re going to be busy. Try time blocking to plan all the things you need to do on a given day, and make sure you add in your morning workout[3]. If you have a plan laid out, you’ll be more likely to follow it and get done everything on your list done.

              Time blocking

                8. Reflect on How You’ll Feel After

                Starting a morning workout is hard, but visualizing how you’ll feel after can help you find motivation. Think about the extra energy you’ll have and how proud you’ll feel knowing that you were already so productive. No matter what you do the rest of the day, at least you squeezed in your exercise!

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                For me, I live in an area where there are a lot of runners. When I am heading home in the evening or sitting out on the patio at one of my favorite restaurants, and I see the runners go by, it makes me feel so accomplished that I got mine in that morning and I can enjoy the evening.

                9. Lay out Your Workout Clothes

                Setting out your workout clothes the night before makes it impossible for you to start to run late because you couldn’t find something to wear. Tap into the determination you have before bed in order to convince your less-than-motivated morning self that you need to get up and get your morning workout in. When you wake up and see your outfit laid out next to you, it’ll push you to get up and get moving.

                10.  Set Multiple Alarms

                Many people miss their morning workout simply because they hit the snooze button so many times. In order to make this more difficult for yourself, set a series of alarms. That way, if you keep hitting snooze, you’ll have three or four alarms going off every ten minutes, which will be annoying enough to get you out of bed.

                Also, put one alarm at least a few feet from your bed so that you’re forced to get up to turn it off.

                Final Thoughts

                About three years ago I went from being the person that says I will never be an early riser to a person that loves to get the day started as soon as possible. Without the distractions that begin to come around 8 or 9 in the morning, you’ll find that you’re more productive and more likely to squeeze in that morning workout.

                Take some of the actions above and find the best morning workout routine to start your day and feel good.

                More Tips on Morning Exercises

                Featured photo credit: Tomasz Woźniak via unsplash.com

                Reference

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