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Tracking workout volume is a better gauge of putting on lean muscle mass than using absolute strength increases. Most people think that getting stronger means adding muscle, but this has not always been the case. Strength gains can occur through neurological improvements and technique rather than increases in muscle size.

DOES GETTING STRONGER MEAN YOU ARE GETTING BIGGER?

 

ARE STRENGTH GAINS A SIGN OF MUSCLE GROWTH SUMMARY

·      You can have strength gains without increasing muscle mass.

·      Track gains in lean mass with body composition, not just using strength gains.

One of the best indicators to gauge progress in the gym is monitoring that your weights and/or reps are increasing. If you are getting stronger each time you go to the gym, you may not want to add additional sets. Although this is a topic of debate among researchers, most studies have found a correlation between strength gains and muscle growth, but this does not always occur.[1]

When you exercise, you can get stronger due to improved neurological training (i.e., brain and nervous system) or by building more lean mass. If you are training like a powerlifter and doing singles and doubles, you can certainly get stronger but won’t build much muscle.

strength training muscle hypertrophy strength muscle correlation

STRENGTH GAINS CAN OCCUR WITHOUT MUSCLE GROWTH

Researchers had resistance-trained males perform both one arm max strength testing on one arm and high repetition training with the other arm (3 sets of 10 repetitions at 70% 1RM) each day. Improvements in 1RM strength were similar for the max strength testing (+ 1.9 kg) and higher repetition, high volume groups (+ 2.2 kg), while muscle hypertrophy (muscle thickness assessed via ultrasound) was evident only in the high-volume condition (3 sets of 10 repetitions). This suggests that heavy weight, low-reps protocols can increase strength without significant changes in muscle growth.[2] Results of the study suggest that strength training-induced increases in 1RM strength are not related to muscle growth but are driven by the specificity of exercise.

A similar study reported similar findings in which strength gains occurred with max strength testing without changes in muscle growth. Participants were assigned to eight weeks of resistance training (two sessions per week) in which participants undertook either powerlifting type protocol (5 max strength testing attempts separated by 90-second rest periods) or bodybuilding type protocol (4 sets of 8–12 repetitions separated by 90 second rest periods) with leg extensions and chest press.

Strength gains increased in both groups, but the bodybuilding protocol produced greater increases in muscle size in the legs and arms.[3] Both studies mentioned that training volume was greater for the bodybuilding type protocols, resulting in greater muscle mass increases. Strength gains can increase because of neural adaptations independent of muscle hypertrophy.

strength training muscle hypertrophy strength muscle correlation

TRACK BODY COMPOSITION NOT STRENGTH GAINS AS A SIGN OF MUSCLE GROWTH

You should track your weight and take girth measurements regularly. Using a simple tape circumference is accurate and is comparable to ultrasound for measuring lean mass. [4] Take regular measurements of your chest, calves, thighs, arms, waist, hips, etc., while also tracking body weight with a scale.

Electric scales that measure lean muscle mass and fat mass have a higher error. A study comparing various electric scales found that fat mass, absolute errors ranged from –2.2 kg to –4.4 kg (-4.84 to -9.68 pounds), and muscular mass, absolute errors were + 4.0 kg to -6.6 kg (8.8 to 14.52 pounds). [5]  You are much better off using a regular skinfold for accuracy. Also, it’s important to take regular weight measurements to determine if you are gaining weight in conjunction with progress photos every 4-8 weeks.

KEY POINTS

·      You can get stronger without increasing muscle mass.

·      Track gains in lean mass with body composition, not just using strength gains.


REFERENCES

1.     Carlo Reggiani and Stefano Schiaffino, “Muscle Hypertrophy and Muscle Strength: Dependent or Independent Variables? A Provocative Review,” European Journal of Translational Myology 30, no. 3 (September 9, 2020): 9311–9311.

2.     Dankel, S. J., Counts, B. R., Barnett, B. E., Buckner, S. L., Abe, T., & Loenneke, J. P. (2017). Muscle adaptations following 21 consecutive days of strength test familiarization compared with traditional training. Muscle & nerve, 56(2), 307–314.

3.     Mattocks, K. T., Buckner, S. L., Jessee, M. B., Dankel, S. J., Mouser, J. G., & Loenneke, J. P. (2017). Practicing the Test Produces Strength Equivalent to Higher Volume Training. Medicine and science in sports and exercise, 49(9), 1945–1954.

4.     Kieran O’Sullivan, David Sainsbury, and Richard O’Connor, “Measurement of Thigh Muscle Size Using Tape or Ultrasound Is a Poor Indicator of Thigh Muscle Strength,” Isokinetics and Exercise Science 17 (August 26, 2009): 145–53.

5. Justine Frija-Masson et al., “Accuracy of Smart Scales on Weight and Body Composition: Observational Study,” JMIR MHealth and UHealth 9, no. 4 (April 30, 2021): e22487

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