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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.

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            Florian Wüest

            Qualified and experienced fitness trainer and online coach.

            Why You Should Keep a Fitness Journal to Jumpstart Weight Loss The Truth Behind Rapid Weight Loss and the Best Way to Shed Pounds How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

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            Last Updated on November 19, 2019

            20 Time Management Tips to Super Boost Your Productivity

            20 Time Management Tips to Super Boost Your Productivity

            Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

            If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

            1. Create a Daily Plan

            Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

            2. Peg a Time Limit to Each Task

            Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

            3. Use a Calendar

            Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

            I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

            Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

            4. Use an Organizer

            An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

            These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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            5. Know Your Deadlines

            When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

            But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

            6. Learn to Say “No”

            Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

            Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

            7. Target to Be Early

            When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

            For appointments, strive to be early. For your deadlines, submit them earlier than required.

            Learn from these tips about how to prepare yourself to be early, instead of just in time.

            8. Time Box Your Activities

            This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

            You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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            9. Have a Clock Visibly Placed Before You

            Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

            10. Set Reminders 15 Minutes Before

            Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

            You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

            11. Focus

            Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

            Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

            Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

            12. Block out Distractions

            What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

            I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

            When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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            Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

            13. Track Your Time Spent

            When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

            You can find more time tracking apps here and pick one that works for you.

            14. Don’t Fuss About Unimportant Details

            You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

            Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

            15. Prioritize

            Since you can’t do everything, learn to prioritize the important and let go of the rest.

            Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

            16. Delegate

            If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

            When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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            17. Batch Similar Tasks Together

            For related work, batch them together.

            For example, my work can be categorized into these core groups:

            1. writing (articles, my upcoming book)
            2. coaching
            3. workshop development
            4. business development
            5. administrative

            I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

            18. Eliminate Your Time Wasters

            What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

            One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

            While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

            19. Cut off When You Need To

            The number one reason why things overrun is because you don’t cut off when you have to.

            Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

            20. Leave Buffer Time In-Between

            Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

            More Time Management Techniques

            Featured photo credit: Unsplash via unsplash.com

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