gaining strength
amackg
Posts: 48 Member
Can you gain strength without gaining muscle while eating on a deficit
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Replies
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Yes. Getting stronger does not always require added muscle. Maintaining and adding strength while eating in a deficit is definitely possible.0
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Yes. Neuromuscular adaptation plays a role in getting stronger without gaining muscle.
There is a limit but it takes a long while to get there.
Most people that lift when starting a deficit will notice a decrease in strength the first month or so, then it will climb back up after that.0 -
Yep. Lifting while in a deficit will help you maintain your muscle mass. It will also make the muscles you have more efficient, meaning you get stronger with what muscle you have.0
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What they said, plus it will help maintain existing muscle, rather than losing it as a part of weightloss.0
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Meaning will I gain even more strength off not in a deficit or would that just more muscle and as far as strength gain the same ad if in a deficit0 -
Meaning will I gain even more strength off not in a deficit or would that just more muscle and as far as strength gain the same ad if in a deficit
I'm not really sure what you're saying but to put it simply, you can build strength in a deficit. You can build even more at maintenance. And even more in a surplus.
Does that help?0 -
No - you cannot get stronger without gaining muscle, period.0
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No - you cannot get stronger without gaining muscle, period.
^^^ Ignore this comment - completely wrong by @Yi5hedr3 !
The effect (CNS adaptation/recruitment) is magnified if you are returning after a training break. Some people confusingly call this muscle memory.
There's also likely to be an element of improving technique and confidence.
As an example I increased bench press by about 30% in four months despite being in a deficit. After a while speed of progress tapers off. That slowdown is a clue that you are probably now needing to add muscle to increase strength.0 -
No - you cannot get stronger without gaining muscle, period.
^^^ Ignore this comment - completely wrong by @Yi5hedr3 !
The effect (CNS adaptation/recruitment) is magnified if you are returning after a training break. Some people confusingly call this muscle memory.
There's also likely to be an element of improving technique and confidence.
As an example I increased bench press by about 30% in four months despite being in a deficit. After a while speed of progress tapers off. That slowdown is a clue that you are probably now needing to add muscle to increase strength.
Came back in to answer....saw I didn't have to....nice.
Had a taper off of strength myself when in the first couple weeks of a deficit then it started climbing back up and went past where I was at before. Now it's starting to slow down.
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Yes thanks
Meaning will I gain even more strength off not in a deficit or would that just more muscle and as far as strength gain the same ad if in a deficit
I'm not really sure what you're saying but to put it simply, you can build strength in a deficit. You can build even more at maintenance. And even more in a surplus.
Does that help?
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yes, at least with no noticeable increase in muscle anyway, but it does depend on your starting point. If you're a newbie then absolutely 100% you can.0
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^ Wrong (as usual). Ever hear of neuromuscular adaptation? You'd probably be best off sticking to the "Bang, Date, Marry, Pass?" threads in the miscellaneous forum.No - you cannot get stronger without gaining muscle, period.
To the OP - you can gain strength in a deficit as long as you're progressively increasing the resistance. Your nervous system and muscles adapt to the overload and compensate by becoming more efficient at using the existing muscle. You'll hit a limit at some point, but there's no hard and fast line as to exactly where/when that will happen. If you still want further strength gains from that point, it's time to go to maintenance or a surplus and put more muscle on.0 -
^ Wrong (as usual). Ever hear of neuromuscular adaptation? You'd probably be best off sticking to the "Bang, Date, Marry, Pass?" threads in the miscellaneous forum.No - you cannot get stronger without gaining muscle, period.
To the OP - you can gain strength in a deficit as long as you're progressively increasing the resistance. Your nervous system and muscles adapt to the overload and compensate by becoming more efficient at using the existing muscle. You'll hit a limit at some point, but there's no hard and fast line as to exactly where/when that will happen. If you still want further strength gains from that point, it's time to go to maintenance or a surplus and put more muscle on.
It really depends on where you're at in your training. New lifter can gain for sure and neuro-muscular adaptation does have limit. Conversely you can't take a high-end intermediate lifter significantly cut their calories to lose weight and expect them to continue improving, not happening; it really just depends on who we're talking about.0 -
Agreed. I went on the assumption that the OP was a noob to weight training based upon the questions and how they were asked. An intermediate to advanced trainer is beyond the 'new lifter' neuromuscular adaptation gains and certainly would have a tough time improving strength in a significant cut. Most find it hard enough to maintain their existing strength in a significant cut.Sam_I_Am77 wrote: »It really depends on where you're at in your training. New lifter can gain for sure and neuro-muscular adaptation does have limit. Conversely you can't take a high-end intermediate lifter significantly cut their calories to lose weight and expect them to continue improving, not happening; it really just depends on who we're talking about.0
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