Neural Adaptations Vs Hypertrophy Adaptations

For most people, the goal of resistance training is to build muscle and strength – a process known as hypertrophy.

Hypertrophy training is used by personal trainers and sports coaches when designing programmes for clients, whether they are casual gymgoers or elite athletes, and hypertrophy adaptations are a common goal in strength training.

But what about neural adaptations? These are the adaptations made by the brain, which cause muscles to contract in a particular way, and they can be as relevant as hypertrophy adaptations when an individual is looking to maximise the results from their training.

How can a beginner see results from weight training?

When a personal trainer takes on a new client who has never lifted weights before, they are likely to see rapid results from resistance training at the start of their program. This is because they are starting from a low base level, and any resistance exercise that they do will have a noticeable effect.

However, after a few months of regular training, the client will reach a plateau. At this point, it will be much harder to achieve improvements in strength. This point is their baseline.

How can experienced gym-goers achieve strength gains?

For those who have been training for many years, it is still possible to see strength gains, but these tend to be much smaller and require more time and effort than they would for someone new to training to achieve results.

Mapping neural adaptations versus hypertrophy adaptations

Exercise physiology utilises a standard graph (see below) to illustrate the gradual improvements in strength that occur during resistance training. There is a strong upward curve to start with, as a beginner (or someone who hasn’t trained in some time) makes rapid progress. The phenomenon then reaches a plateau if the personal trainer keeps the client on the same training program.

The two components that can affect strength training progress are neural adaptations and hypertrophy adaptations.

Hypertrophy adaptations refer to the muscle growth achieved through training, resulting in increased bulk and strength.  

Neural adaptations occur as we train, making our brain and motor programs more familiar with repeated movements, which allows us to improve our performance over time.

So, if someone carries out a one-rep max in training and then returns a week later without having lifted weights, the amount they can lift in one rep will still increase due to neural adaptation. Even if they carry out a movement on one side of the body but not the other, it will benefit both sides.

For example, carrying out a one-leg press on the right leg will make it easier to perform the same action on the left leg when they return to training a week later. Since there has been no hypertrophy – meaning no muscle work – in the left leg, the improved efficiency in performing the movement on that leg is due to adaptations made by the brain.

When are neural adaptations and hypertrophy adaptations most effective?

Neural adaptations primarily take effect when a person is new to training or returning after a break, contributing to the steep rise in results observed in the early stages of training. At this stage, hypertrophy has not yet had a significant impact on the person’s training results.

However, over time, hypertrophy adaptations become the primary factor influencing training results, while neural adaptations tend to plateau.

In the first few weeks of training, a client may experience strength gains without noticeable changes to muscle size, which typically occur later.

Conclusion

Hypertrophy adaptations that build muscle and strength are recognised as progressions in training, but a personal trainer should be aware that the clients they are working with will also develop neural adaptations, especially in the early stages of training. These changes in brain function will enhance the client’s ability to build strength and, along with hypertrophy adaptations, help them achieve their fitness goals.