Building muscle vs. building strength

lporter229
lporter229 Posts: 4,907 Member
edited January 28 in Fitness and Exercise
It appears to me from reading many posts that these two things are not the same. However, it's difficult to get a clear idea of exactly how they differ because most of the threads on the topic are filled with heated debate. I am not wanting to start yet another of those threads. I am just looking for someone that can give me an answer (in layman's terms) as to what is physically happening to your muscle when you build strength without increasing muscle mass. Also, does building strength change the appearance of the muscle? What exactly are the benefits of strength training while eating in maintenance (not a deficit...I already have read that strength training will preserve muscle when eating at a deficit). Thanks in advance for the help.

Replies

  • lporter229
    lporter229 Posts: 4,907 Member
    Bump.
  • GetSoda
    GetSoda Posts: 1,267 Member
    Think of your muscle like a bundle of strings.
    When you first start using them, your brain isn't smart enough to use them efficiently, or even the right amount of them. First, it gets better and better at using the strings you have.

    then eventually:

    When you do low rep, high weight work, some of those strings eventually have to get thicker so they can support the load.

    when you do medium weight, high rep work, the original strings are 'worn out' by the second set, and another set is recruited, and all the strings thicken. They also get 'thirsty' and fill with fluid.

    This isn't totally accurate, but. you know, super laymans terms.
  • Lleldiranne
    Lleldiranne Posts: 5,516 Member
    GetSoda - that makes a lot of sense, thanks :) But, can you tell me, if we aren't actually tearing the muscles which leads to muscle growth (like when you lift heavy), why are our muscles so sore after lifting moderate weight and higher reps? I doubt it's lactic acid buildup like when you're sore after cardio (it feels different, for one thing!)
  • lporter229
    lporter229 Posts: 4,907 Member

    then eventually:

    When you do low rep, high weight work, some of those strings eventually have to get thicker so they can support the load.

    when you do medium weight, high rep work, the original strings are 'worn out' by the second set, and another set is recruited, and all the strings thicken. They also get 'thirsty' and fill with fluid.

    This isn't totally accurate, but. you know, super laymans terms.

    Thanks. But if they are "getting thicker", is that not building muscle? Still struggling to understand the difference.
  • jasonp_ritzert
    jasonp_ritzert Posts: 357 Member
    GetSoda - that makes a lot of sense, thanks :) But, can you tell me, if we aren't actually tearing the muscles which leads to muscle growth (like when you lift heavy), why are our muscles so sore after lifting moderate weight and higher reps? I doubt it's lactic acid buildup like when you're sore after cardio (it feels different, for one thing!)

    You do tear the muscle fibers when you lift, no matter the weight/rep range when you feel sore. There are fast twitch and slow twitch muscle fibers. Fast twitch are for higher weight, lower reps and slow twitch are for lower weight, higher reps.

    That's why it can be beneficial to do a combination of rep ranges or switch up your routine every 8-12 weeks so that you keep your muscles stimulated.
  • GetSoda
    GetSoda Posts: 1,267 Member

    then eventually:

    When you do low rep, high weight work, some of those strings eventually have to get thicker so they can support the load.

    when you do medium weight, high rep work, the original strings are 'worn out' by the second set, and another set is recruited, and all the strings thicken. They also get 'thirsty' and fill with fluid.

    This isn't totally accurate, but. you know, super laymans terms.

    Thanks. But if they are "getting thicker", is that not building muscle? Still struggling to understand the difference.


    Sorta. Here's a good link: http://en.wikipedia.org/wiki/Muscle_hypertrophy



    @soreness: One theory, which I think came around in the early 1900s, was microtrauma to the muscles. There are other and more modern theories around. I never bothered much with it. It's either sore or it isn't - and soreness isn't an indicator of anything but soreness. So.
  • jakesfitness
    jakesfitness Posts: 123 Member

    then eventually:

    When you do low rep, high weight work, some of those strings eventually have to get thicker so they can support the load.

    when you do medium weight, high rep work, the original strings are 'worn out' by the second set, and another set is recruited, and all the strings thicken. They also get 'thirsty' and fill with fluid.

    This isn't totally accurate, but. you know, super laymans terms.

    Thanks. But if they are "getting thicker", is that not building muscle? Still struggling to understand the difference.

    So here is kind of how i think of it... When you are building muscle, you are tearing muscle fibers and the letting them repair and grow which causes them to consume more water (which is part of the swelling effect) and then the fibers are getting thicker and more dense... when strength training, i see it more as your muscles are gaining better endurance so that they dont tire out as fast... I think it is hard to strength train without building a little, but i think the biggest difference is the overall "toughness" of the muscle fibers.
  • jacksonpt
    jacksonpt Posts: 10,413 Member

    then eventually:

    When you do low rep, high weight work, some of those strings eventually have to get thicker so they can support the load.

    when you do medium weight, high rep work, the original strings are 'worn out' by the second set, and another set is recruited, and all the strings thicken. They also get 'thirsty' and fill with fluid.

    This isn't totally accurate, but. you know, super laymans terms.

    Thanks. But if they are "getting thicker", is that not building muscle? Still struggling to understand the difference.

    No. The existing muscle tissue is getting bigger. That's not the same as developing new muscle tissue. Though both fall under the umbrella of increasing size, betting bigger, bulking, etc.

    And FWIW, the first is easier to do than the second, though both processes are painfully slow.
  • lporter229
    lporter229 Posts: 4,907 Member

    No. The existing muscle tissue is getting bigger. That's not the same as developing new muscle tissue. Though both fall under the umbrella of increasing size, betting bigger, bulking, etc.

    And FWIW, the first is easier to do than the second, though both processes are painfully slow.

    Makes sense. so essentially are you saying that you can increase the visual appearance of you muscle as well as your strength without actually building new muscle? Why then, is it so important to build new muscle?
  • CoachDreesTraining
    CoachDreesTraining Posts: 223 Member
    The two are strongly correlated, however it's possible to make small chances in one without the other.

    During each muscle contraction you're only using a percentage of your total muscle fibers. This help us control our movements and lets us do more precise actions. It also protects our muscles/tendons from being torn apart from contracting too hard. Strength training helps maximize the amount of these fibers we use, and also the force they produce.

    Training for mass focuses on causing trauma to the muscle cells. With proper nutrition these muscle cells will repair themselves, bigger and stronger.

    Basically strength training focuses on the nervous system, while training for mass focuses on the actually muscle cells.
  • jacksonpt
    jacksonpt Posts: 10,413 Member

    No. The existing muscle tissue is getting bigger. That's not the same as developing new muscle tissue. Though both fall under the umbrella of increasing size, betting bigger, bulking, etc.

    And FWIW, the first is easier to do than the second, though both processes are painfully slow.

    Makes sense. so essentially are you saying that you can increase the visual appearance of you muscle as well as your strength without actually building new muscle? Why then, is it so important to build new muscle?

    Yes. The importance/benefit of strength gains, I hope, are pretty obvious.

    As for building muscle... I think the hype around this for most people on MFP centers on the idea that your body uses more calories to support/maintain muscle than it does to support/maintain fat. So even if you are just sitting on your couch, more muscle means more calories burned. The problem is that the difference isn't as great as many people want to believe. People think that it's some sort of holy grail as far as metabolism goes... that if they can just build 1lbs of new muscle tissue they will suddenly turn into a calorie burning machine.
  • lporter229
    lporter229 Posts: 4,907 Member


    Yes. The importance/benefit of strength gains, I hope, are pretty obvious.

    As for building muscle... I think the hype around this for most people on MFP centers on the idea that your body uses more calories to support/maintain muscle than it does to support/maintain fat. So even if you are just sitting on your couch, more muscle means more calories burned. The problem is that the difference isn't as great as many people want to believe. People think that it's some sort of holy grail as far as metabolism goes... that if they can just build 1lbs of new muscle tissue they will suddenly turn into a calorie burning machine.

    I think that's essentially what I have been struggling to understand. I am a runner and have been for years and I run for reasons that have nothing to do with weight loss. I eat at maintenance and adjust for the calories I burn when I run. I am fairly satisfied with the outward appearance of my body ( other than the normal wear and tear that is unavoidable when you're over 40!) But as I am aging, I am thinking more and more about preserving my muscle, particularly my strength. I am trying to figure out how I need to alter my exercise regime as I get older.

    I appreciate the great wealth of information that is on here. But sometimes it gets contradictory and confusing. Thanks to all of you who have responded to this post. It has helped a lot.
  • scottb81
    scottb81 Posts: 2,538 Member
    I doubt it's lactic acid buildup like when you're sore after cardio (it feels different, for one thing!)
    Lactic acid doesn't build up and make you sore during cardio either.
  • Showcase_Brodown
    Showcase_Brodown Posts: 919 Member
    Well, I know that strength and muscle aren't exactly a 1:1 ratio, but they are so inter-related that it's hardly worth trying to draw a line between the two. I wouldn't expect much of an increase in one without the other increasing also.
  • mikejholmes
    mikejholmes Posts: 291 Member
    Well, I know that strength and muscle aren't exactly a 1:1 ratio, but they are so inter-related that it's hardly worth trying to draw a line between the two. I wouldn't expect much of an increase in one without the other increasing also.
    ^ This, certainly for a new lifter.

    Your question about muscle soreness:
    http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness

    For example, riding a bike essentially doesn't have an eccentric component, so bike riders tend to not have the same issue.
This discussion has been closed.

Categories