There are two forms of muscle growth, one is obviously strength increase, and the other is faster muscle bulk, which is what we're talking about today. The two types of muscle development and different training approaches.

Muscle Fiber Development (Strength Greater)

Muscle fibers are the basic structural and functional units of skeletal muscle, composed of thick filaments and thin filaments. Thick filaments are primarily composed of myosin, which forms the 'sliding filament theory' or 'cross-bridge'—the cross-bridge combines with ATP binding sites and ATPases to connect or break down ATP.

Muscle fibers play a very important role in muscle contraction. When muscle fibers increase in size, a person's strength increases. However, muscle fiber enlargement is limited, and even reaching human limits, it's unlikely to reach the size of a bodybuilder.

In everyday life, we'll encounter some people who don't seem particularly strong, but they have a lot of strength. The reason is that they have a high quality of muscle fibers.

Muscle Bulk Development (Volume Greater)

Muscle is non-contractile muscle tissue, which has a small effect on strength improvement. However, through training, its volume will also increase. Additionally, the interstitial fluid between muscle fibers increases with training. For example, bodybuilders have more muscle bulk components, which is why bodybuilders have larger muscles than weightlifters, but their strength is not as large.

The comparison here is based on the comparison of equal or similar volume and strength. When muscle volume is close to each other, people with muscle fiber development have more strength; when strength is equal or close, people with muscle bulk development have a larger muscle mass.

Developing muscle strength and developing muscle volume, how to train them differently

First, we must understand that muscle fiber development and muscle bulk development coexist, and it cannot be completely stripped away. However, we can focus on them differently.

If you want to develop muscle volume, do 8-12 repetitions to failure; if you want to develop strength, don't train to failure. When the body is approaching failure, it is an inefficient movement. To develop muscle strength, you need to train when the muscle is at its strongest working capacity. When approaching failure, stop and fully rest before entering the next set.

Another is the speed of action. To develop muscle volume, use a slow form to stimulate the muscle; while to develop strength, train within the capacity range with a fast speed. This is a general difference.

The third training method

The two training methods mentioned above are extreme-level, suitable for 'burnout' level friends to pursue. Of course, there are many 'burnout' level fitness enthusiasts now, but for mainstream fitness enthusiasts, it is not suitable. 1st, the training risk is high; 2nd, it will waste a lot of time and energy on training and nutrition.

The mainstream training approach is not to pursue the most beautiful shape, nor to pursue greater strength, but to choose an intermediate option. As long as the body remains healthy and full of energy to work and live.

In strength training, don't train to extreme failure, or absolute fast speed, don't dig out the maximum potential. It's stronger than 'Zen fitness'. This kind of training is more comfortable, and the body can also change a little, but not as good as 'burnout' level.

What you want to achieve, do what kind of training, like planting melons and planting beans, don't compare. The change of the body will not be permanent, and it will eventually decline with the passage of time, but the physical and mental wealth brought by sports will never be lost, which is the greatest charm of sports.