According To-Feeling the burn: Does more muscle indicate more strength , Strength is often correlated with muscle mass, an important factor in the optics of fitness. Muscle size has been proven to have a positive correlation with strength, but it is just one of many variables. It is a significant factor, no doubt. However, the question of whether more muscle mass means more strength does not have a simple answer.
To begin with, muscle mass and muscle strength are two entirely different parameters and are measured differently as well. So, it won’t be entirely correct to assume that a person who looks well-built with evident muscles has more strength than someone with a leaner appearance and lesser muscles.
What is the best way to measure muscle mass and strength?
According to Dr Anup Krishnan, a sports and exercise medicine consultant from Mumbai, India, muscle mass is the amount of muscle tissue present in the body, whereas muscle strength is the amount of force produced by it.
Muscle mass can be measured using methods such as BIA (bioelectrical impedance analysis), MRI (magnetic resonance imaging) and DEXA (dual-energy x-ray absorption).
A person’s strength can be measured based on how much weight he or she can lift for one repetition with the correct technique. This is called a 1RM (one repetition maximum). It is also possible to test the strength and power of various muscles using isokinetic dynamometers.
Strength and muscle mass
The fact that a person’s strength will be assumed based on their physical appearance and how muscular they are holds true at times. However, that’s not always the case. Muscle mass is just one of many factors that affect strength. Genetics, age, diet, workout type, etc., also play a role.
According to Dr Krishnan, muscle mass and strength are usually directly proportional in the same individual, but they may differ between individuals.
“Some individuals with lesser muscles can still lift heavy weights compared to those with larger, well-built muscles.”
In Mumbai, personal fitness trainer Amit Jedi believes that size does not always equal strength. “Size can be deceptive. A muscle may not have enough functional strength even when it appears big. With excessive volume, muscles cannot retain and recover anywhere near 100 percent strength.”
Strength vs. mass: Training and diet differ
As muscle mass and muscle strength are different factors, it’s important to understand how diet and exercise training differ for each.
In order to build muscle mass, resistance training is essential since it stimulates the release of anabolic hormones such as testosterone and growth hormone. Also Read-Feeling the burn: Does more muscle indicate more strength
Muscle growth requires microfibers of the muscles.”
There is also the importance of protein intake. Preferably, it is advisable to consume dietary protein during or immediately following a workout session to ensure muscle protein synthesis and to reduce protein breakdown. “It also helps in muscle reconditioning,” says Dr Krishnan.
Strength training or power lifting with low repetitions is recommended for building strength. Workouts and diet are modified to ensure maximum strength output.
“Protein intake during strength training is crucial. A normal person doing resistance training consumes about 1.2 to 1.4 g/kg of protein per day, while a powerlifter consumes 2.0 to 2.2 g/kg per day,” explains Dr Krishnan.
Nutrition must include carbohydrates, fats, minerals, vitamins, and other micronutrients as well as adequate hydration.
The takeaways
Muscular mass refers to the amount of muscle tissue in the body, while muscular strength refers to how much force muscles can produce.
Muscle mass and strength can be directly proportional in the same individual, but they may not be the same when compared between individuals.
It’s important to understand how diet and exercise training differ for muscle mass and muscle strength.Feeling the burn: Does more muscle indicate more strength