The Training Series
The Misconception of Strength
Beth Howzen (Kais) May 14, 2025
IGBeth33139
I miss you!!! I have been training hard for Project H.O.O.D. and the Chicago Marathon October 12. Now that I’ve settled into 35 miles per week I’m able to contribute to Substack again. I hope you enjoy! Hugs and Thank You for your support! xoxo
Everyone knows how to build strength and increase muscle size and definition right?
Lift really heavy weights for just a few reps to break down muscle and healing will build it back up.
"The only way to be a champion is by going through these forced reps and the torture and pain. That's why I call it the torture routine. Because it's like forced torture. Torturing my body. What helps me is to think of this pain as pleasure. Pain makes me grow. Growing is what I want. Therefore, for me pain is pleasure. And so when I am experiencing pain, I'm in heaven. It's great." – Arnold Schwarzenegger
Thanks Arnold but that was the 1970’s and we know SO much more now - Or at least we now know what we do not know. In fact it turns out we actually know very little about the mechanisms for muscle growth. One thing we do know for sure is that NO study ever proved the “muscle damage theory”. Zero, zilch, nada.
The reason research may be confounded is that studies frequently start with a single hypothesis, an if single factor “x” then “y” outcome, and then set out to prove or disprove the theory. In truth, multiple factors beyond weight amount, repetitions and sets determine strength and muscle growth. These additional considerations include
- Neurological impulse including proper contraction (firing) timing, intensity and coordination with other nerves and muscles
- Mechanical tension across all tissues including multidirectional strain across the fascia (https://bethkais.substack.com/p/bonus-article-fascia )
- Metabolic stress (metabolites https://pubmed.ncbi.nlm.nih.gov/28776271/)
- Joint alignment/Intra-Abdominal pressure (https://bethkais.substack.com/p/core-coordination-stability-and-alignment )
I know what you’re thinking – TMI – So here are some links to additional information you can access
Everyone agrees that challenging the muscles produces gains in strength and size. The making, or breaking, of the success of this goal lies in the “How”.
The Basics – Load, Reps, Sets
Brad Schoenfeld cites a Norwegian Study in and interview on the Revive Stronger podcast (
) where he explains the methods and results:
• Same subject – trained one leg with low volume/high load and the other high volume/low load
• Muscle gains measured by MRI and core biopsy
• 50% no difference between the legs
• 40% greater hypertrophy in the high volume leg
• 9% greater hypertrophy in low volume leg
• Supports the need for periodization
No that is not a typo – 50% of the participants achieved the same amount of muscle gain measured by both imaging (MRI) and tissue sample (core biopsy) from both the heavy weight at a low number of repetitions as they did at lighter weight at a high number of repetitions. 40% had greater gains from a lighter weight at a high number of repetitions. Only 9% responded with greater gains in the heavy weight at a low number of repetitions.
In short 90% of the participants experienced greater muscle gain from lighter weight and a higher number of repetitions.
Fascia – The once unknown contributor
Fascia is the connective tissue that surrounds several layers of muscle fiber and makes up tendons and ligaments. This network joins muscles, bones and organs together in a web of collagen, elastin, hyaluronic acid and water allowing them to move and glide smoothly as they move and contains lots of nerve endings capable of triggering a pain response.
Antonio Stecco’s research at NYU Langone, presented at the 1st World Fascia Congress 2020, explains as fascia relates to muscle strength and performance
• 70% of the transmission of muscle tension is directed through tendons
• 30% of muscle force is transmitted through the connective structures in parallel
Fascia’s purpose is to take on and dissipate the stress and tension created by the force of load or volume from movements and exercise out reducing the amount of work done by the muscle.
WOW! So in our training we are trying to “work” our muscles harder while our fascia actively reduces the amount of work the muscle is doing. Fascia also contains a lot of nerve endings capable of producing pain to prevent overuse. This indicates that fascia plays a much greater role in muscle function, strength and growth and limiting our range of motion when it becomes overworked and dense from excessive compression.
Dr. Stecco’s research explains that within fascia the hyaluronic acid and water combine to allow the tissue to slide and glide. Hyaluronan binds 100x water like a sponge. Any reduction in motion causes the hyaluronic acid and water to separate/aggregate. When it self-aggregates 1x = 10x reduction in movement. Fascia contains both bound and free water. Aggregated means water is not bound and has holes making the cellular matrix viscous.
Yes for a 1% increase in separation of hyaluronic acid and water the body decrease movement by 10%.
- Misalignment of joints (pelvis, torso, ribcage) reduces movement causing fascia compression
- A lack of intra-abdominal pressure causes joint misalignment (rib and pelvis misalignment, reduced ribcage expansion/shallow breath) that decreases motion
A reduction in movement = reduction in range of motion = reduction in muscle strength and growth
The number of factors influencing muscle strength and growth just greatly increased extending well beyond load, reps and sets. Addressing breath/intra-abdominal pressure to maintain joint alignment ensuring fascia glide and full range of motion movement provides a foundation and contributes greatly to strength and “muscle” growth.
Thank you for this info, Beth. Very timely for me. Everybody tells you to train "heavy" at "this age." Lol.
Thanks so much Jennifer! Everyone should consider training recommendations as something to be amended to fit your individual needs. xo