Mailbag: “I’m Stronger, But I Look The Same”

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Here is today’s question and answer:

Dear Matt:

Mo

ANSWER:

This is an outstanding question and one that many people struggle with during the early stages of their training.

We know that, for the most part, a stronger muscle equals a bigger muscle. So why isn’t Mo noticing any changes even though he’s increased his strength dramatically?

To answer this question, we’ve got to look at how the body adapts to the training phenomenon.

The body adapts to the stress of training in two different ways: The individual muscle fibers are enlarged to meet the needs of the training stresses. And larger muscle fibers translate into larger muscles.

But before that happens, your body will first recruit additional motor neurons. Motor neurons “tell” your muscles to contract.

Let me give you an example:

If I put a suitcase in front of and tell you that the suitcase is full of rocks and it’s really heavy. But I want you to try and pick it up. What I don’t tell you is that the suitcase is actually empty and therefore extremely light.

What will happen is that you’ll grab the suitcase and yank with all your might. And the suitcase will fly off the ground.

Why did this happen? Because you thought the suitcase would be heavy so your motor neurons “told” more muscle fibers to contract.

When you first begin a consistent training routine, your body will adapt by recruiting additional motor units. This allows you to activate a greater percentage of muscle fibers, which in turn allows you to lift more weight and get stronger.

Basically, your body gets “better” at a particular exercise. It’s a little like learning to skateboard — your body doesn’t build any massive new muscles to help you with this skill, but it forms new neural pathways to help you acquire the skill.

The same thing happens when you learn a new instrument.

When you first pick up a guitar, your fingers simply will NOT go where you want them to go. But with repeated practice, new neural pathways are formed and your fingers will magically fly to the perfect position every time.

The same response happens with weight training. First, your body will adapt by recruiting additional motor units and creating new neural pathways. If that’s enough to deal with the increased load, then your body has no need to add any additional muscle mass.

However, if you keep increasing the weights you use, keep fighting, keep getting stronger, than your body will be forced to further adapt and increase the size of your muscle fibers. This process then results in an increase in muscle size.

WRAP-UP:

This post got a little bit scientific but here’s the main takeaway:

When you first begin a strength training program, it’s common to see an increase in strength without seeing much of an increase in muscle size. This happens because your neurological system adapts to the stresses of training first. Only when you continue in your efforts will your body be forced to once again adapt and increase the size of your muscles.

So don’t expect to see massive changes in your physique during the first 4-6 weeks of your training. Because most of the strength increases gained during the early portion of your training are due to neurological adaptations. Stick with it past the six week mark, continue to increase your strength and you will begin to see increases in muscle size. (This of course assumes that you are eating enough protein and calories to support an increase in muscle size).

Questions? Leave ‘em in the comments.