Ever wondered why some people in the gym are ‘big’ but not strong, or vice versa?
It’s because there are two factors determining strength:
- the size of the muscle
- the efficiency of neural pathways to that muscle
Most people only consider the size, and it is true that the bigger the muscle the more force it can produce. However, if the neural pathways (basically transmissions from brain to the muscle itself) are not trained then that muscle will not function maximally. Which one do you want to train? Are you a sports person who wants to get faster, or a bodybuilder who wants to put on muscle?
Think of it this way: If size was all that mattered in athletic performance then all bodybuilders would be the best weight lifters, sprinters, soccer players, sumo wrestlers, and sportsmen in the world. But they aren’t.
Why is this important? Because the different aspects are trained in significantly different ways.
Consider the differences in the training variables of ‘training intensity’ and ‘rest periods’:
Training intensity:
- For size: 60-80+%
- For neural efficiency: apx 50% (e.g. power movements), or 90-100% (max lifting), or apx 25% (e.g. plyometrics).
Rest intervals:
- For size: 1-2minutes
- For neural efficiency: 3-5+minutes
Next time you work out you can at least make sure these two variables match your desired training goals.
There are lots of other variables that you need to consider that I have not even mentioned here, namely: Volume, duration of sessions, training splits, periodisation, total number of exercises, how often you train, and specific exercises. Perhaps a later blog…
Size and neural efficiency in training do overlap of course – and that’s why sports people go through ‘bulking up’ phases then sports specific phases in their training. At the end of the day you could be incredibly neural efficient, but not have much mass to use or vice versa. The point is you should at least vary between these two systems, placing most emphasis on what it is you are trying to achieve.
