Mythos
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This little 2017 study is basically saying that it's neural adaptations that make you stronger when you exercise with heavier weights (not muscle hypertrophy which is similar to lifting with lighter weight). By weight i mean % of 1 rep max.
Edit: I really didn't phrase this right. What i mean is that despite the same amount of hypertrophy as equivalent output with lower weights, lifting heavier has an advantage in strength gain due to the neural benefits.
http://journal.frontiersin.org/article/10.3389/fphys.2017.00331/full
The neuromuscular system displays a high degree of adaptability and responds to resistance training in a manner that ultimately results in enhanced force or torque production. The specific neuromuscular adaptations responsible for the increase in muscle strength are often broadly grouped as morphological and neural (Folland and Williams, 2007). Several morphological adaptations to resistance training have been identified (Staron et al., 1994; Aagaard et al., 2001; Williamson et al., 2001; Seynnes et al., 2007), the primary and most widely-studied of which is skeletal muscle hypertrophy (Folland and Williams, 2007). It is thought that resistance training also elicits small adaptive changes at multiple sites within the nervous system that, together, enhance muscle strength (Sale, 1988; Gabriel et al., 2006; Lee et al., 2009). One of the primary proposed adaptations is an increase in the ability to maximally excite the motor neuron pool (i.e., agonist activation), which may be secondary to an increase in descending excitatory drive, a decrease in inhibition, and/or an increase in facilitatory mechanisms.
Six weeks of high- (80% 1RM) and low-load (30% 1RM) resistance training to failure elicited equivalent hypertrophy as measured by ultrasound. However, training at 80% 1RM induced greater strength gains, which has been demonstrated repeatedly (Campos et al., 2002; Mitchell et al., 2012; Ogasawara et al., 2013; Schoenfeld et al., 2015; Jenkins et al., 2016). The unique contributions of this study were the robust measurements (VA and EMGQAMP during maximal and submaximal torque levels) used to elucidate any potential underlying neural factors. Indeed, greater neural adaptations were observed after resistance training at 80% 1RM compared to the 30% 1RM group. Specifically, our data during maximal torque levels suggests that, after 6 weeks of training, 80% 1RM loads elicit greater increases in neural drive than 30% 1RM loads, while our data during submaximal torque levels suggests that resistance training at 80% 1RM increases the efficiency of muscle activation to a greater extent than 30% 1RM training.
Edit: I really didn't phrase this right. What i mean is that despite the same amount of hypertrophy as equivalent output with lower weights, lifting heavier has an advantage in strength gain due to the neural benefits.
http://journal.frontiersin.org/article/10.3389/fphys.2017.00331/full
The neuromuscular system displays a high degree of adaptability and responds to resistance training in a manner that ultimately results in enhanced force or torque production. The specific neuromuscular adaptations responsible for the increase in muscle strength are often broadly grouped as morphological and neural (Folland and Williams, 2007). Several morphological adaptations to resistance training have been identified (Staron et al., 1994; Aagaard et al., 2001; Williamson et al., 2001; Seynnes et al., 2007), the primary and most widely-studied of which is skeletal muscle hypertrophy (Folland and Williams, 2007). It is thought that resistance training also elicits small adaptive changes at multiple sites within the nervous system that, together, enhance muscle strength (Sale, 1988; Gabriel et al., 2006; Lee et al., 2009). One of the primary proposed adaptations is an increase in the ability to maximally excite the motor neuron pool (i.e., agonist activation), which may be secondary to an increase in descending excitatory drive, a decrease in inhibition, and/or an increase in facilitatory mechanisms.
Six weeks of high- (80% 1RM) and low-load (30% 1RM) resistance training to failure elicited equivalent hypertrophy as measured by ultrasound. However, training at 80% 1RM induced greater strength gains, which has been demonstrated repeatedly (Campos et al., 2002; Mitchell et al., 2012; Ogasawara et al., 2013; Schoenfeld et al., 2015; Jenkins et al., 2016). The unique contributions of this study were the robust measurements (VA and EMGQAMP during maximal and submaximal torque levels) used to elucidate any potential underlying neural factors. Indeed, greater neural adaptations were observed after resistance training at 80% 1RM compared to the 30% 1RM group. Specifically, our data during maximal torque levels suggests that, after 6 weeks of training, 80% 1RM loads elicit greater increases in neural drive than 30% 1RM loads, while our data during submaximal torque levels suggests that resistance training at 80% 1RM increases the efficiency of muscle activation to a greater extent than 30% 1RM training.
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