When engaging in regular strength training, the process of gaining muscle mass and strength generally go hand in hand to some extent, but there are some differences in how they manifest. It’s important to note that individual responses to strength training can vary based on factors like genetics, diet, recovery, and training methods.
When you start strength training, particularly if you’re new to it or returning after a long break, your body undergoes initial adaptations primarily related to neuromuscular coordination. During this phase, your nervous system becomes more efficient at recruiting the muscle fibers needed to perform the exercises. As a result, you may experience noticeable strength gains without significant muscle growth.
As you progress with your strength training routine, you’ll continue to experience strength gains. This is largely due to the improvement in neural factors, such as motor unit recruitment and synchronization. Essentially, your body becomes better at efficiently using the existing muscle fibers.
With consistent and progressively challenging strength training, you’ll eventually stimulate muscle hypertrophy, which refers to an increase in the size of muscle fibers. Hypertrophy occurs as a response to the stress placed on the muscles during resistance training. This process involves the activation of various cellular and molecular mechanisms, leading to an increase in muscle protein synthesis and an overall enlargement of muscle fibers.
Muscle Strength & Neuromuscular Coordination
When you stimulate muscles hypertrophy, they also gain strength. The increase in muscle mass, protein synthesis and stored glycogen will contributes to improved strength capabilities. Additionally, adaptations such as enhanced connective tissue strength and improved neuromuscular coordination continue to play a role in increasing overall muscle strength.
Over time, your rate of muscle growth and strength gains may slow down. This is a natural part of the process, as your body adapts to the training stimulus. Breaking through plateaus requires adjusting variables such as intensity, volume, exercise selection, and training frequency to provide new challenges for your muscles.
The timeline of muscles growth and strength will look slightly different from person to person. Some individuals may experience more pronounced hypertrophy, while others may exhibit greater strength gains relative to muscle size. Tailoring your training program and nutrition to your specific goals can help optimize the balance between muscle mass and strength development.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/