2023 World’s Strongest Man, 2024 reigning Strongest Man on Earth (SMoE), and reigning three-time Arnold Strongman Classic champ Mitchell Hooper recently explained why muscle size doesn’t necessarily correlate to strength.
Larger muscles generally produce more force due to greater filament-protein interaction. However, unlike muscle growth, which occurs from mechanical tension and metabolic stress, strength gains are largely due to performance proficiency and neurological adaptations. (1)(2)(3)
Strength is a skill.
—Mitchell Hooper
Some professional powerlifters are significantly stronger than larger athletes. Hooper dominates the highest level of strongman despite being 100-plus pounds lighter than many top strongman rivals.
[Related: Brian Shaw Announces Strongest Arm on Earth Contest]
Neuromuscular Adaptations & Muscle Fiber Types
To get stronger, “Your brain has to create motor units,” Hooper explained. “Those groups of muscle fibers continue to get refined over time.
In bodybuilding, you train with low loads and high volume and [grow] without getting that strong for your size.
—Mitchell Hooper
Muscle fiber type also influences strength and size. While you can’t fully convert slow-twitch endurance fibers into larger, more strength-biased fast-twitch fibers (or vice versa), training can shift fiber types toward either. (4)
Risks of Mismatched Training
There is a risk of injury when switching from high volume and full range of motion to one-rep max lifts and powerlifting. There is a need for high-load, isometric, tendon-bearing training to build structural resilience—methods often neglected in hypertrophy programming.
It’s difficult to adapt if you don’t expose yourself to [training for specific goals].
—Mitchell Hooper
While bodybuilders may generate more force due to larger muscle size, they lack the control of a smaller, seasoned powerlifter. Hence, the latter can lift much heavier weights.
The Role of Genetics
Ultimately, genetics play the biggest role in strength potential, muscle size, and aesthetics.
Your personal limits are determined by your parents.
—Mitchell Hooper
While anyone can get bigger and stronger, one’s physical structure (i.e., bone size, limb lengths, etc.) heavily influences success in strongman, bodybuilding, or other strength sports. Determination, willpower, and hard work only go so far.
“You can’t chase something you’re not genetically gifted for,” Hooper believes. However, it shouldn’t stop one from doing what they enjoy. “Just go in, do what you enjoy, work hard, and the rest will take care of itself.”
More Strongman Content
- Learn the Dumbbell Clean & Press for Full-Body Strength and Power
- Build a Vice Grip With the Axle Deadlift
- Get Lean, Get Strong, and Get Fast With the Yoke Walk
References
- Schoenfeld BJ. Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training. Sports Med. 2013 Mar;43(3):179-94. doi: 10.1007/s40279-013-0017-1. PMID: 23338987.
- Schoenfeld BJ. Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training. Sports Med. 2013 Mar;43(3):179-94. doi: 10.1007/s40279-013-0017-1. PMID: 23338987.
- Schiaffino S, Reggiani C, Akimoto T, Blaauw B. Molecular Mechanisms of Skeletal Muscle Hypertrophy. J Neuromuscul Dis. 2021;8(2):169-183. doi: 10.3233/JND-200568. PMID: 33216041; PMCID: PMC8075408.
- Plotkin DL, Roberts MD, Haun CT, Schoenfeld BJ. Muscle Fiber Type Transitions with Exercise Training: Shifting Perspectives. Sports (Basel). 2021 Sep 10;9(9):127. doi: 10.3390/sports9090127. PMID: 34564332; PMCID: PMC8473039.
Featured image: @mitchellhooper on Instagram
