072 Muscle Mass and Long Term Strength Development

The Paul Weber Podcast

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Three separate studies conducted since 2020 have found significant correlations between lean body mass and performance in weightlifting and powerlifting.

Importantly, the subjects in all of these studies were well-trained.

This diminishes the contribution of neural effects and magnifies the contribution of muscle mass as you become more advanced in training age.

Strength is the sum of neural and morphological effects. Morphological effects are primarily driven by total muscle mass and neural effects mostly refer to coordination of that muscle mass. Neural effects occur quickly with big, quick effects on your strength. Muscle growth is a slower process with roughly linear effects on strength. That means short-term strength gains are largely neural in nature, whereas long-term strength gains become highly correlated with muscle growth. -Menno Henselmans

In light of these findings, here are a few suggestions for long term strength development:

1. 5s are an ideal set size for long term strength gains.

5s will cause more hypertrophy than 1-4 reps.

2. More top sets with reduced intensity.

This will create chronically higher volume-loads in your strength program over time. Making muscle growth more likely.

Top Set = 7.5-9.5 RPE

Squat – 2-10 top sets per week
Bench – 3-15 top sets per week

Use intensity (smaller set sizes) for peaking (preparing for a competition or retesting), as this will train neural mechanisms, resulting in big, quick effects on your strength.

3. Higher volume and proper execution of accessories.

· 6+ sets per muscle group per week

· 5-30 reps per set

· 2-8 seconds per rep

· 0-2 Reps in Reserve

4. Train the Olympic lifts with less intensity.

5. Reduce variety of strength exercises.

6. Reduce your conditioning volume to the maximum compatible volume (MCV)

Conclusion

As you become advanced, lean body mass becomes significantly correlated with powerlifting and weightlifting performance.

Training for long term strength development should include, perhaps even bias, strategies that optimize for hypertrophy.

This will result in larger increases in lean body mass within individuals over time, and better strength performances in powerlifting and weightlifting.
Rate of Force Development, Muscle Architecture, and Performance in Elite Weightlifters

https://pubmed.ncbi.nlm.nih.gov/33217725/

Lean Body Mass, Muscle Architecture, and Performance in Well-Trained Female Weightlifters

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7281262/

Lean Body Mass, Muscle Architecture and Powerlifting Performance during Preseason and in Competition

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11130886/

Effects of Low-Load, High-Repetition Resistance Training on Maximum Muscle Strength and Muscle Damage in Elite Weightlifters: A Preliminary Study

https://www.mdpi.com/1422-0067/24/23/17079

Menno’s Commentary

https://www.instagram.com/menno.henselmans/p/C8cKm3WOzCF/?img_index=1