How To Build Superhuman Strength
A massive meta-analysis of 587 athletes uncovers the exact training parameters that trigger maximum strength gains.
This comprehensive meta-analysis of 24 studies with 587 participants reveals the intricate relationship between resistance training and neuromuscular adaptations, providing evidence-based answers to optimise your strength development strategy.
Key Points
Overview
This systematic review and meta-analysis examined how resistance training affects neuromuscular adaptations related to maximal strength development. Researchers analysed 24 studies with 587 participants to understand the mechanisms and dose-response relationships involved in strength training, focusing on both structural muscle adaptations and neural adaptations that contribute to maximal strength improvements.
Aim
The research aimed to comprehensively evaluate the effects of resistance training on six key neuromuscular adaptation parameters: maximal skeletal muscle strength, peak torque, muscle fiber composition, muscle thickness, pennation angle, and electromyographic (EMG) activity. The goal was to provide evidence-based guidance for optimising maximal strength training protocols and understanding the underlying physiological mechanisms.
Methods
The researchers conducted a systematic search across multiple databases, including PubMed, Web of Science, and others, analysing randomised controlled trials published between 2000 and 2024. Studies included three populations: well-trained competitive athletes, fitness enthusiasts with general training experience, and healthy adults without training experience. All studies required pure resistance training interventions with detailed descriptions of training variables, including load, volume, intensity, frequency, and duration.
The meta-analysis used standardised mean difference (SMD) as the effect size metric, with values interpreted as small (0.2-0.5), moderate (0.5-0.8), or large (≥0.8) effects. Publication bias was assessed using Begg’s test, and heterogeneity was evaluated using I² statistics. Training parameters varied widely, with intensities ranging from 30-100% of one-repetition maximum, repetitions from 3 to failure, sets from 1-8, training frequencies of 1–5 sessions per week, and intervention durations spanning 4–14 weeks.
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Results
The analysis revealed significant improvements across multiple strength-related parameters. For maximal skeletal muscle strength, resistance training produced a moderate effect size improvement (SMD = 0.77, 95% CI 0.57-0.98), with particularly strong benefits for squat strength (SMD = 1.14) compared to bench press strength (SMD = 0.6). Peak torque improvements also showed moderate effects (SMD = 0.77), with lower limbs demonstrating significantly greater adaptations than upper limbs.
Structural adaptations included significant increases in muscle thickness (SMD = 0.55, 95% CI 0.41–0.69), with the pectoralis major showing the greatest hypertrophy response, followed by triceps brachii, biceps brachii, rectus femoris, and vastus lateralis. Muscle fiber composition changes were minimal overall (SMD = 0.14), but revealed important shifts: Type I fibers increased, Type IIa fibers showed slight increases, and Type IIx fibers significantly decreased. Pennation angle showed small increases (SMD = 0.36), while EMG activity demonstrated significant improvements with upper limb EMG (SMD = 0.97) and lower limb EMG adaptations.
Subgroup analyses revealed that participants with prior resistance training experience achieved greater strength improvements than untrained individuals, and lower limb adaptations consistently exceeded upper limb adaptations across all measured parameters.
Practical Takeaways
For Strength Athletes and Powerlifters:
Focus training intensity between 60-85% of 1RM with 3–12 repetitions per set for optimal maximal strength development
Prioritise 3–4 sets per exercise, training 2–3 times per week for 6–8 weeks to see substantial strength improvements
Expect greater strength gains in lower body exercises compared to upper body movements, so adjust volume and intensity accordingly
For General Fitness Enthusiasts:
Muscle hypertrophy occurs significantly with resistance training (moderate effect size of 0.55), particularly in the chest and arm muscles, even with moderate training volumes.
Neural adaptations (improved muscle activation) contribute substantially to early strength gains, making consistency more important than perfect programming initially
Both experienced and novice trainees can achieve meaningful strength improvements, though experienced individuals may see greater absolute gains
Programming Insights:
Training frequency of 2–3 sessions per week appears optimal for neuromuscular adaptations without excessive fatigue
Lower-body exercises should receive priority in strength-focused programs due to superior adaptive responses
Muscle fiber adaptations toward more fatigue-resistant types (Type I and IIa) support sustained strength development over time
Key Takeaways
This comprehensive meta-analysis provides definitive evidence that resistance training produces significant neuromuscular adaptations across multiple parameters essential for maximal strength development. The research confirms that both structural muscle changes (increased thickness, fiber type shifts) and neural adaptations (enhanced muscle activation) contribute synergistically to strength improvements.
The findings emphasise the principle of training specificity, demonstrating that lower limb muscles respond more favourably to resistance training than upper limb muscles across all measured parameters. This suggests that training programs should be differentially designed based on muscle group characteristics and functional demands rather than applying universal protocols.
Most importantly, the study reveals that maximal strength development involves a complex interplay between neural control mechanisms and structural muscle adaptations. Early training phases rely heavily on neural improvements (better motor unit recruitment and firing patterns), while longer-term adaptations depend increasingly on structural changes like muscle hypertrophy. This dual-adaptation principle supports periodised training approaches that progressively emphasise different adaptive mechanisms throughout training cycles.
The research validates evidence-based training parameters while highlighting the importance of individualisation based on training experience, muscle group targeting, and specific strength goals. Rather than following generic templates, athletes, and coaches should apply these findings to create precisely tailored programs that optimise both neural and structural adaptations for maximum strength development.
Reference
Rong, W., Geok, S. K., Samsudin, S., Zhao, Y., Ma, H., & Zhang, X. (2025). Effects of strength training on neuromuscular adaptations in the development of maximal strength: A systematic review and meta-analysis. Scientific Reports, 15(1), 1-18. https://doi.org/10.1038/s41598-025-03070-z
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