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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:

• Proximity to failure (0-2 RIR)
• 3-8RM
• Exercise selection specific-enough to primary lifts (supertotal)

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:

• Maximal intent to potentiate the nervous system
• Enough specificity in the program to master the primary lifts
• Low enough volume-load to keep neural fatigue low

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:

1. Functional Hypertrophy
2. Basic Strength
3. Olympic Weightlifting Skill
4. Strength and Power
5. Battery

This approach front loads:

• extensive training
• attributes with late peak biological ages and long residuals
• honoring pre-requisites

For athletes who want to join this long term approach, I'm designing the first in a series of programs: Offseason Level 1.

• Offseason training for beginner and intermediate fitness athletes
• Foundational strength training, conditioning and skill acquisition
• Training Priorities
  • Basic Strength and Functional Hypertrophy
  • Olympic Weightlifting Skill
  • Gymnastic Strength
  • Essential Mobility
  • Aerobic Endurance and Pacing

Tap here to join the waitlist: https://paul-b-weber.kit.com/105c01429d

Notes

Morphological Effects

• Muscle hypertrophy
• Fast-twitch fiber adaptation - shift to Type IIA
• Increased bone density
• Increased tendon strength and stiffness

Neural Effects

• Increased motor unit recruitment
• Increased firing rate (rate coding)
• Improved motor unit synchronization
• Reduced antagonist muscle activation
• Enhanced intermuscular coordination
• Disinhibition of inhibitory mechanisms