Gaining strength?

lebbyloses

So, I have heard and I accept that one can't gain muscle on a calorie deficit. I do think I have gained SOME, but I was pretty overfat, so that makes sense. I have also heard that one can improve one's strength while eating at a deficit. Again, I believe this, because I have just completed the YAYOG basic program, and I couldn't do the let-me-ups at all the first week and now I can knock'em out. Plus I can carry heavy things! And I have shoulder definition! I love running, but clearly I should have paid more attention to my upper body years ago!

So how can you gain strength without gaining muscle? What's the difference? Or am I misunderstanding something basic?

This is relevant to me because my new year's resolution for 2014 is to do my first-ever pull-up. I'm getting close to goal, so I'll be transitioning to maintenance anyway soon, but I think a better understanding of what is needed to increase strength would be really useful. For example, do I need to go a bit below my goal, then bulk back up? Or could I eat near maintenance, once I figure out what that is, and rely on gaining the muscle strength needed? I'm still enough of a beginner at strength training that I think my potential for improvement without having to be perfect on the science is good, but I'd like to know a little more so I can at least aim in the right direction.

ninerbuff

Gaining strength while on calorie deficit is entirely probable. You're not adding muscle but getting muscle to adapt to the loads. This is achieve by neuromuscular adaptation.

A.C.E. Certified Personal/Group FitnessTrainer
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Been in fitness for 30 years and have studied kinesiology and nutrition

lebbyloses

Thanks!