No. 3 [Totalling 1202 kg]

Strength performance in barbell sports is the culmination of multiple physiological factors coming together at one exact moment. 

This week, we examine one of the many factors that helped Colton Engelbrecht set an all-time raw powerlifting world record by totaling 1202 kg at a body weight of 120 kg on March 29th, 2025. Not only does this make him the first to break this mark, but it also makes his total 10x his body weight.

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The Physiology in Action

This amazing achievement raises the bar in the realm of strength sports.

Multiple physiological factors play into strength performance. One of them is the coordination of motor unit recruitment, also known as the Size Principle.

Muscles have specialized nerve cells called motor neurons that control movement. Each of these motor neurons connects to a group of muscle fibers, forming a bundle called a motor unit, which ranges in size from small to large. As the body takes on increased load, it responds by recruiting motor units in a size-specific order.

When a muscle contracts, the body activates smaller motor units first. These smaller motor units contain fewer muscle fibers, which are more fatigue-resistant than their larger counterparts. These “slow-twitch” fibers are used in low-intensity activities like walking or lifting light objects. As load increases, during activities like sprinting or heavy lifting, the larger motor units are recruited to generate more force. These “fast-twitch” fibers allow for more powerful movement, though they fatigue more quickly.

This progression allows for precise force generation, allowing for energy-efficient movement. 

The size principle is a fundamental concept in neuromuscular physiology, providing an efficient and precise mechanism for controlling muscle force by orderly recruitment of motor units according to their size and excitability

The Vitality Plan 

Great achievement doesn’t happen by chance. Finding ways to support the physiology required to realize these feats is paramount. 

Lifestyle: Resistance Training. Follow a structured program that focuses on maximal strength. Resistance training increases muscle size and improves contraction coordination (source).

Supplement: Creatine. Supplement with at least 0.066 g of creatine per pound of body weight daily. Creatine has been shown to enhance strength and power (source).

Nutrition: Prioritize protein-rich foods. Eat 0.8 to 1.2 g of protein per pound of body weight per day. Protein supports muscle growth, strength, and power (source). 

Explore the Vitality Encyclopedia to learn more about these topics. 

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