30/01/2026
How change actually occurs:
Previously, it was thought that micro-tears in the muscle was the primary mechanism for growth - both getting stronger and getting bigger. But that’s only a small piece of the puzzle.
Here are the main mechanisms in which you will actually progress:
1. Mechanical tension
This is the number one factor on whether you adapt or not.
Applying enough load through a muscle across a full range of motion.
Think: challenging weights, controlled reps, and exercises you can progressively load.
While there are methods across many pieces of equipment, this is where we use cables, machines and the like to maximise tension.
This doesn’t mean that traditional lifting is of no benefit - in fact far from it. But that’s an explainer for another time.
2. Metabolic stress
This is most likely the source of the “burn” everyone loves.
It comes from repeated contractions, higher reps, and shorter rest periods.
It can contribute to growth — but on its own, it’s not enough. In fact, the “burn” is likely a side product of metabolic stress and in itself is not an indicator of whether it is present or not.
3. Muscle damage
Small amounts of micro-trauma from novel or eccentric loading.
Useful in moderation, but chasing soreness is unnecessary and often counterproductive.
And pilates girlies, don’t @ me. I love pilates. Yes, many of you are “toned” (whatever that means). When I say you aren’t muscular, I mean that pilates alone will not make you muscular and will not build strength in it’s pure form - you may have healthy and stable joints, but pilates will not allow you to lift heavy.
