Dbow300's picture
Dbow300
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Strength vs mass

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Which usually comes first? Do some of you guys see mass/definition gains in the mirror before your strength actually goes up? Or is it the other way around? What kind of diet/training techniques usually play a part in this?

Pumped_'s picture

When i first started as you probably are it went like this for me
48hrs- well being
2 weeks- strength increase
4-6 weeks- notice in mirror, weight gain and compliments.
7+ weeks- feel like a beast!

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Gzerored1's picture

For me combining good calorie intake with strength gains will always result in mass whether fat from excess calories or muscle density from the increased strength. Just make sure to eat quality meals with good workout programs according to your personal history like if you're natural or not or have been lifting for years or just starting.

press1's picture

Bear in mind also, strength does not necessarily guarantee mass. That's where your natural genetics come into play - bone structure, metabolism, tendon insertion points etc. I should be at least 230 plus for what I can lift but I'm not :-( Tbh I'm over the moon with just being 200 now, for a long time I was 185 but eating tonnes of cheese and eggs seems to have changed that lol

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SL's picture

Definitely need a calorie surplus to achieve both

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Bearded_muscle's picture

Strength comes first. Your neuromuscular network is actually the first to improve, so you become more efficient at performing the movement, you begin to be able to recruit more muscle fibers into the movement, and your fibers themselves will start to change to become better suited for the training style you are using. The growth and size is a longer process.

If you’re seeing “size” before strength is just increased glycogen retention/water. Drop the anabolics and cut the carbs and that “size” will be gone in a week.

Edit: there are certain muscles that tend to thrive off of short term inflammation to maintain their shape, delts and calves for instance. If you take a week off they seem to deflate more than other muscle groups.

LexMentis's picture

Excellent. Thanks for clarifying this.

Sam I Am's picture

Definitely true with my delts.

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