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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 Why You Should Keep a Fitness Journal to Jumpstart Weight Loss 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 September 18, 2020

            7 Simple Rules to Live by to Get in Shape in Two Weeks

            7 Simple Rules to Live by to Get in Shape in Two Weeks

            Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

            Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

            1. Exercise Daily

            It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

            If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

            Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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            If you’re a morning person, check out these morning exercises that will start your day off right.

            2. Duration Doesn’t Substitute for Intensity

            Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

            One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

            This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

            3. Acknowledge Your Limits

            Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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            Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

            Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

            4. Eat Healthy, Not Just Food That Looks Healthy

            Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

            The basic nutritional advice includes:

            • Eat unprocessed foods
            • Eat more veggies
            • Use meat as a side dish, not a main course
            • Eat whole grains, not refined grains[3]

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            Eat whole grains when you want to learn how to get in shape.

              5. Watch Out for Travel

              Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

              This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

              If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

              6. Start Slow

              Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

              If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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              7. Be Careful When Choosing a Workout Partner

              Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

              My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

              If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

              I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

              Final Thoughts

              Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

              Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

              More Tips on Getting in Shape

              Featured photo credit: Alexander Redl via unsplash.com

              Reference

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