Strength adaptations come from morphological effects and neural effects.
Morphological effects (mainly muscle growth) are why strength sports have weight classes. Assuming similar training styles, the more muscular athlete usually lifts more.
However, neural effects are why world class female lifters are stronger than most men, despite having way less muscle.
Neural effects are also why powerlifters aren't good at snatching, and weightlifters aren't good at jiu-jitsu. Neural effects make strength context-specific.
Training for Muscle Growth
When training for muscle growth, the key ingredient is enough mechanical tension. For most fitness athletes, this means training with:
More sets = more mechanical tension = more muscle growth
Training for Neural Effects
When training for neural effects, the key ingredients are high muscle activity and force production. For most fitness athletes, this means training with:
Fewer sets = less neural fatigue = higher muscle activity and force production
Which should you train for?
Effective long term strength development will involve training for both morphological and neural effects.
Most athletes should avoid extremes - going all in on one and neglecting the other. Take an approach that addresses both.
Elite fitness athletes are really jacked. For most people, being a fitness athlete is going to mean trying to get as muscular as possible without neglecting the other aspects of your training.
Very gifted athletes (top 5% in muscle mass) may be able to just train for neural adaptations and keep their muscle mass without dedicated hypertrophy training.
Long Term Strength Development
For beginners, I suggest the following approach to long term strength development:
This approach front loads:
For athletes who want to join this long term approach, I'm designing the first in a series of programs: Offseason Level 1.
Tap here to join the waitlist: https://paul-b-weber.kit.com/105c01429d
Notes
Morphological Effects
Neural Effects
