Dense muscle vs big muscle – Which body type do you prefer? (Book extract)

Dense muscle versus big muscle maybe you know someone like my friend Mark he’s the strongest person I know and in the gym. Mark can easily clean and press 110kg Mark’s not a big muscular guy
in fact if you didn’t see him with that loaded barbell above his head you’d
never believe he could do it. Mark is an excellent example of dense muscle versus big muscle how muscular strength is not dependent on muscle size Mark is compact and strong primarily because his muscles are dense they contain more muscle
fibers than the bodybuilder next to him in the gym whose muscles are larger but
less dense. The physiological difference is best demonstrated by two very
different types of weight lifters you might run across in the gym, bodybuilders
and power lifters. Both groups train hard both use pretty much the same equipment
but both have very different training goals and objectives the power lifter
trained strictly for strength while the bodybuilder trains for size let’s take a
closer look at each group. With few exceptions power lifters are not as big
or muscular as bodybuilders they train for strength and always strive to lift
more this strength training develop stronger dense muscles that allow them
to bench press squat and deadlift more weight than bodybuilders dream of
lifting power lifters train and compete using low reps and explosive power which
cause myofibrillar hypertrophy or enlargement of the muscle fiber as the
muscle gains more myofibrils it becomes denser which results in a greater
ability to exert muscle strength bodybuilders on the other hand train
with lighter weights at higher reps usually with a smooth even cadence they
train for volume and the pump which results in Sacro plasmatic hypertrophy
an increase in the volume of the muscle cell fluid Sacro plasm bodybuilders
train to increase the volume of Sacro plasm which causes the size of the
muscle to increase while the density of the muscle fibers decrease
and there is minimal increase in muscular strength which body type do you
prefer lean mean and wiry with dense strong muscles concentrate on fewer sets
with heavy weights and by doing less than 5 reps per set or maybe you prefer
bigger and more muscular for the sake of appearance you’ll gain more muscle size
but you don’t get as strong by doing lighter sets of eight to twelve reps or
more regardless of your body type or preference
remember the stronger does not necessarily mean bigger and bigger does
not necessarily equal stronger train hard you


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