Since our physical fitness posts here are oriented towards building and maintaining general functional fitness and athleticism, we tend not to get into the weeds of strength-building.
For general conditioning, we view strength (weights) as about a third of the program. 2 days/week, with heavy powerlifts etc. However, the strength component is crucial even if 2 hrs/week will not produce an Arnold physique.
Speaking of physiques, we are genetically programmed for a body type (even if we cover that up with layers of fat). Certain body types were built for running, some for lifting up dead mastodons and elephants, etc. One aspect of that is our muscle cells. We are born with a life-long number of them, and a predetermined distribution of Type 1 And Type ll muscle cells which in part determine where our athletic potentials might be. Strength-building can build up the fibers inside those cells when subjected to serious demand. At the same time, a significant part of muscle bulk is blood supply.
But getting to the point, the rapid improvement in strength during the first 6-10 months of lifting is attributable to neuromuscular development and efficiency. That's the first step in strength conditioning, and when progress is most gratifying.
After that initial phase, progress slows and that is when the real slogging begins.
A reader sent in this technical essay on neuromuscular training: Neuromuscular Efficiency (NME). A little basic Bio helps.
