What is “pseudo strength”? Pseudo strength can be described as the period of time when strength gains are made relatively easy as a result of “learning” a new movement or program. “Pseudo Strength” is more of a way to describe those gains that come “quickly” and rather easily when one trains. It is not to say one is not gaining real strength, just that it is more of learning period prior to that point when the body responds with greater development to a new movement, program or variation. There are various circumstances that allow for these quick “pseudo strength” gains which include, changing exercises and routines, and going from high volume to abbreviated training. There are several other situations in which gains may be made with little muscular response “until” the physiology is stressed enough and will be discussed further. If one understands that this period of “pseudo strength” is normal, many trainees would get a lot more out of their training. Most are aware of those quick and easy gains that are possible when they first began training. One should also realize that once they have passed this initial learning period where strength was gained fairly easy, only after this period did their gains in muscle begin. Which corresponds to Arthur Jones’ description of how muscle and strength relate. “From all available evidence, the cause/effect relationship involved seems to be perfectly clear; strength increases at a faster rate immediately after an increase in size makes such a strength increase possible – but then reduces its rate of progress as it nears the maximum strength level for a particular size.” “Thus, in effect, size increases permit strength increases – and strength increases force size increases.” It appears there is a which came first scenario, the chicken or an egg. But there really isn’t. It just depends on which side of the discussion you begin on. The strength guys will say you have to get stronger to get bigger and the bodybuilders will say that one needs to get bigger to get stronger. Which is correct? Since one has to “be” to train, how big one’s muscles are to start is their current “size” even if it is not much to start with. One has to start somewhere. When training is begun, little strength and coordination may be apparent. Which will prevent one from training at a level that will trigger muscular gains initially. As the load and coordination increase then muscular development improves. At this point the relationship may be much tighter, in that a 10 pound increase may show a muscular increase so gains appear very proportional. Over a period of weeks and months of hard training this relationship will for most change and be less direct. Meaning that as one gets stronger, they will have to use even heavier weights to get a response. Remember, muscles have to be forced and or consistently loaded to respond past the beginner stages. For instance, if one has built their arms up to a solid and muscular 15-16 inches their first year of training. The next half of an inch will take even more resistance to increase that measurement. There are of course many other ways to build up and no one can deny this. But getting stronger for a specific number of repetitions with strict form is the simplest. The problem for many trainees is being too impatient. Which results in poor lifting habits and exercise form. The main point is to realize, if it takes for example four months to add 15 pounds to one’s curl to add one quarter of an inch to their arms, then that is how long it takes. Changing anything in that period of time can disrupt this gaining phase. Thus extending the period to gain that 15 pounds. It’s the getting there while maintaining proper form and effort which proves to be rather difficult. The not knowing how long it will take for one’s strength level to push up their size, is the problem for most. So it stands to reason, if one spends their time pushing to move big weights for 12-15 reps with good form, the desired (realistic) results will be in time be achieved. At some point strength and muscle gains will become very slow. At this level there is plenty of benefit to using variation. Which is beyond this article. One should realize though that once one is advanced, muscle and strength gains become very slow or non existent. This is the primary point of “pseudo strength”. If an advanced trainee appears to be gaining immense levels of strength, then something must be different in the routine and are in a “learning” phase. Following are some of those relationships that allow for “quick” and extensive gains when advanced. The most common incidence in which the advanced guy shows extensive strength gains is from the incorporation of a new routine. And the greater the variation from what they were performing the quicker and more extensive the possible gains. So if one were to change from a standard six days per week routine utilizing as many as six movements per muscle group to a Mike Mentzer Heavy Duty consolidated routine, it should be obvious there will be some great gains made in strength. Especially if the trainee works much harder because of the limited need to “pace” themselves during the routine. Plus depending on how “over trained” the individual was prior to incorporating the consolidated routine, there will be some growth just from the lower frequency and short duration of training initially. Since most routines need some time to determine working weights, there will be further time needed to make a complete transition to the new routine. This being time to learn the routine and to get the proper working weights established. If the trainee takes too much time getting up to speed, meaning adjusting their “working” weights, there will be a loss in development, that is, until they do begin training hard enough to again stimulate muscle development. The longer this transition is, the more one can appear to “lose” development while actually getting stronger from workout to workout. Add to this effect of strength without muscle the use of “micro-loading” without the corresponding effort. Indicating that one stops the movement when the goal repetitions are completed. The transition period is thus extended, yet the trainee will show progress for months and months without falter. Which is another way to acknowledge that one is training too light and/or easy. For example, if weighted dips are used and one starts light as the movement is new in the routine but has been worked hard previously, and the trainee is capable of using say 100 pounds for 10. If they start with only 50 but add only a few pounds per week, strength progress will be exaggerated immensely. Of course if a movement is new and never used before, there should be a bit more time taken to learn the movement and adjust for the correct resistance. That should be a given. An advanced trainee should of course be able to learn a new movement within a few weeks time. Thus using a weight that is challenging for the repetition goal in question. If one is still “easily” adding weight every week in 10 or 20 pound increments, then it is no wonder gains are limited and in many cases lost. It should be obvious one is starting too light or they are modifying their form far too much as the weight increases, i.e., shortening the range of motion. Similarly, if one continues to modify their form from workout to workout as in the case with squats. By shortening the depth of the squat over time while still adding weight, then it is obvious one will show an exaggerated increase in strength to muscle ratio. In time though with consistent progression, gains can be made if continued. Gains in strength can also be exaggerated when specific movements are prioritized or simply performed sooner in a workout. Beginning a split routine in which 2-5 different movements may be prioritized in each of the separate workouts. These movements will show the most progression as one may predict. The more often these routines are changed and having other movements prioritized, again more strength gains are made because of the variation initially. If repetition ranges are modified especially dropping from 10-12 to 4 to 6 repetitions per set, the absolute weight will be greater. Many trainees seem to consider this a strength gain. One may of course over time, if progressive gain strength. But it is difficult to compare if the repetition range changes. One should only compare the same range to the same range. For a true sense of strength gained. Lastly, as has been discussed in previous articles, the “linking” of strength gains of similar movements can be misleading at best. That is until returning to a movement previously worked in the past. For instance, if a trainee trains for six weeks on exercise “A” and begins to stall in progress then changes to exercise “B” and then to exercise “C”, with each increasing about 15-20lbs per exercise. This does not mean one has gained 45-60lbs in 18 weeks. Unless one returns to exercise “A” on week 19 and is able to use 60lbs more than the original starting weight. For most a few weeks will likely be needed to “re-learn” the previously worked movement. At this point the trainee should be able to identify when gains are real and not just from “learning” or “pseudo” in nature. Remembering that “pseudo” gains are real, the problem is when too many factors are changed during training thus interrupting the “skill” to “muscular” development continuum. Meaning, if variables are changed too often, one stays in a continuous state of “learning” and gains in muscle are constantly derailed. Ultimately the trainee should work towards building a respectable level of strength prior to changing too many variables. Remember squatting 400 or 500 lbs for 12-20 repetitions isn’t easy for anyone, so why not get to that level if one gains strength so easily? Then use whatever "high tech" routine one chooses to put on the finishing touch to one's physique.

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