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Dense Muscle Vs Big Soft Muscle

Dense Muscle Vs Big Soft Muscle

Muscle development is a popular topic in the world of fitness and health. While many people strive to build bigger, stronger muscles, there are different approaches to achieving this goal. Two approaches are training for dense muscles or for big soft muscles. Dense muscles are tightly packed with a higher concentration of muscle fibers per unit volume, while big soft muscles are larger but may lack definition and tone.

Both types of muscle development can have advantages and disadvantages regarding overall strength, athletic performance, and physical appearance. This guide will explore the differences between dense and big soft muscles, the benefits and drawbacks of training each, and how to balance both for a well-rounded, healthy physique.

1. Structure of Skeletal Muscles – Brief Note

Skeletal muscles are a type of voluntary muscles that are responsible for movement, posture, and stability. They are attached to the bones via tendons and work in pairs to produce movements. Skeletal muscles include several types of cells, connective tissue, and blood vessels that work together to produce force and motion.

You can describe the structure of skeletal muscles at different levels of the organization, ranging from the entire muscle down to the individual proteins that make up the muscle fibers.

1.1. Structure of Skeletal Muscles

Here is a detailed note on the structure of skeletal muscles:

Whole Muscle

A skeletal muscle is comprised of thousands of muscle fibers, each oaf which is a single, elongated cell. The muscle fibers are grouped into bundles, surrounded by a layer called the perimysium (connective tissue). The fascicles are then grouped to form the whole muscle, surrounded by a layer of connective tissue called the epimysium.

Muscle Fiber

A muscle fiber is a multinucleated cell that contracts. Each muscle fiber is covered by a layer called the endomysium (connective tissue), which contains blood vessels and nerves that supply the muscle fiber. Muscle fibers are long and can be several centimeters long.

Muscle Fiber


Muscle fibers consist of thousands of smaller units called myofibrils, which are the basic contractile units of the muscle. Myofibrils consist of multiple units called sarcomeres responsible for muscle contraction.


A sarcomere is the basic unit responsible for muscle contraction and comprises several types of proteins that work together to produce force and motion. The main proteins in a sarcomere are actin and myosin. Actin is a thin filament that forms a mesh-like structure around the sarcomere, while myosin is a thick filament that has a globular head that can interact with actin.


The sarcomere is connected by two Z-lines of alpha-actinin protein. The Z-line anchors the actin filaments and provides a stable structure for the sarcomere.


T-tubules are invaginations of the muscle fiber membrane that run deep into the fiber. They allow for the rapid transmission of signals from the nerve to the muscle fiber to allow rapid contraction of the skeletal muscles.


In addition, skeletal muscles are complex structures (Resource: CNS Clinic) comprised of many different types of cells and proteins that work together to produce force and motion. Understanding the structure of skeletal muscles is essential for understanding how they work and developing strategies to improve muscle function and health.

1.2. Types of Skeletal Muscles

There are three main types of skeletal muscles in the human body, each with unique characteristics and functions:

  1. Slow-Twitch (Type I) Fibers: Slow-twitch fibers, are also known as "red fibers” because they are rich in myoglobin, a protein that stores oxygen. They are also known as oxidative fibers because they rely heavily on aerobic metabolism to generate energy. Slow-twitch fibers are best suited for endurance activities, such as long-distance running and cycling, as they can easily sustain contractions without fatigue.
  2. Fast-Twitch (Type II) Fibers: Fast-twitch fibers are classified into two subtypes: Type IIa and Type IIb. These fibers are also known as "white fibers” because they have less myoglobin and rely more on anaerobic metabolism to generate energy. Type IIa fibers have higher fatigue resistance and are best suited for activities that require both endurance and power, such as sprinting and middle-distance running. Type IIb fibers have lower fatigue resistance and are best suited for short, high-intensity activities such as weightlifting and jumping.
  3. Intermediate (Type IIx) Fibers: Intermediate fibers are a relatively rare type of muscle fiber that have characteristics of both slow-twitch and fast-twitch fibers. They have moderate resistance to fatigue and can generate energy through aerobic and anaerobic metabolism. Intermediate fibers are best suited for activities like swimming and rowing.

Proven by (National Library of Medicine)

By Motor Units

Characteristics of Motor Unit Types
Characteristic Type A Type B Type C
Size of Motor Unit Large Small Intermediate
Size of Muscle Fiber Large Intermediate Small
Type of Muscle Fiber A B C
Contraction Speed Fast Slow Intermediate
Contraction Tension High Low Intermediate
Tetanization Frequency High Low Intermediate
Maximum Tetanic Tension High Low Intermediate
Myoglobin Concentration Low Intermediate High
Glycogen Concentration High Intermediate Low
Mitochondrial ATPase Low Intermediate High
Capillary Supply Low Intermediate High
Resistance To Fatigue Low High Intermediate

By Motor Units

The distribution of these different muscle fibers varies depending on the muscle and the individual. Some muscles, such as those in the legs, have a higher proportion of slow-twitch fibers, while others, such as those in the arms, have a higher fast-twitch fiber proportion. The distribution of each type of fiber can be affected by age, gender, and training status.

1.3 Types of Muscles Tissues

Muscle tissue is a specialized type of tissue responsible for moving the body. There are three main types of muscle tissue:

Resource (National Cancer Institute)

Skeletal Muscle Tissue

Skeletal muscle tissue is the most common type of muscle tissue. It is attached to bones and responsible for moving parts like the arms and legs. Skeletal muscle tissue is striated, meaning it has a striped appearance when viewed under a microscope. Skeletal muscle fibers are long and cylindrical, with multiple nuclei located along the length of each fiber.

Cardiac Muscle Tissue

Cardiac muscle tissue is only found in the walls of the heart. It is responsible for maintaining the circulation of oxygen, pumping blood throughout the body, and delivering nutrients to the tissues. Cardiac muscle tissue is also striated but has a branched appearance, and the fibers are shorter than those of skeletal muscle tissue. Each cardiac muscle fiber has a single nucleus located in the center of the fiber.

Smooth Muscle Tissue

Smooth muscle tissue is found in the walls of internal organs such as the stomach, intestines, and blood vessels. It is responsible for involuntary movements such as peristalsis (the regular contractions in the digestive tract) and regulates blood pressure. Smooth muscle tissue is non-striated, meaning it has no striped appearance under a microscope. The fibers are short and spindle-shaped with a single nucleus in the center of each fiber.

All three types of muscle tissue comprise of elongated cells called muscle fibers that help with contraction. Muscle fibers contain myofibrils, which have several units called sarcomeres. Sarcomeres are responsible for the contraction of muscle fibers when the body is moving.

1.4 Types of Muscles Growth

There are two types of muscle growth: hypertrophy and hyperplasia.

1. Hypertrophy

Hypertrophy, also known as myofibrillar (an increase in the size of individual muscle fibers), may result in an overall increase in muscle mass. This type of muscle growth is primarily driven by the increased size and number of myofibrils within the muscle fibers. Hypertrophy can occur due to resistance training, which involves lifting weights or performing other exercises that work the muscles. Resistance training causes microtrauma to the muscle fibers, which triggers repair and remodeling processes that result in hypertrophy. Hypertrophy can also occur due to hormonal changes during puberty or pregnancy.


2. Hyperplasia

Hyperplasia, also known as sarcoplasmic, is an increase in muscle fibers within a muscle, resulting in an overall increase in muscle mass. This type of muscle growth is less understood than hypertrophy and there is limited evidence to explain how it occurrs in humans. Some animal studies have suggested that hyperplasia may occur in response to certain types of exercise or mechanical motion, but the explanation for humans is inconclusive. Hyperplasia may play a role in muscle growth in some individuals, but more research is needed to understand this process.

The sarcoplasmic reticulum is a specialized type of endoplasmic reticulum found in muscle fibers. It is responsible for storing and releasing calcium ions necessary for muscles to contract.

Mainly, hypertrophy is the primary type of muscle growth in response to resistance training. At the same time, hyperplasia is a less well-understood process that may play a role in muscle growth in some individuals. Both types of muscle growth can increase muscle mass and strength, but they involve different mechanisms and may respond differently to different types of exercise and training.

2. Dense Muscle and Big Soft Muscle Basic

"Dense muscle" and "big soft muscle" are not technical terms or scientific classifications but descriptive terms to refer to characteristics of muscle tissue.

"Dense muscle" may refer to muscle tissue that is particularly hard, compact, or has a well-defined shape. You can achieve dense muscle through a combination of factors, such as high muscle fiber density, low body fat, and a well-developed muscular structure. Dense muscle is often associated with strength, power, and athleticism.

"Big soft muscle" may refer to muscle tissue that is larger but less defined or toned. It may be due to factors, such as high body fat, lower muscle fiber density, or a less developed muscular structure. Big soft muscle is often associated with a more relaxed or casual approach to fitness or activities such as bodybuilding or powerlifting.

It is important to note that these terms are not mutually exclusive and that an individual's muscle tissue can exhibit unique characteristics depending on their genetics, training, and lifestyle. The most effective approach to developing muscle tissue will depend on an individual's goals, preferences, and physical characteristics. It may involve strength training, cardiovascular exercise, and/or proper nutrition.

3. What are Dense Muscles?

"Dense muscles" typically refer to muscles with many muscle fibers packed tightly together, giving them a more defined and toned appearance.

When people undergo strength training or resistance exercises, the muscles undergo hypertrophy, causing the muscle fibers to grow and become thicker. Over time, with consistent training, the muscle fibers can become more densely packed and solid in shape.

It's important to note that muscle density is not necessarily the same as muscle size or strength. Some people may have smaller, denser muscles that are very strong, while others may have larger, less-dense muscles that are not as strong. Ultimately, the appearance and performance of muscles depend on various factors, including genetics, training intensity, and diet.

3.1. Difference Between Muscle Density and Muscles Mass

Muscle density and muscle mass are two different aspects of muscles.

Muscle Density Muscle Mass
Muscle density refers to how tightly packed the muscle fibers are within a muscle. Muscles with a high density have a more defined and toned appearance, while muscles with low density may appear softer and less defined. Muscle mass refers to the overall muscle size and volume. People with a higher muscle mass typically have larger and more voluminous muscles. Muscle mass is generally associated with strength and power.

While there is some correlation between muscle density and muscle mass, they are different concepts. A person with a high muscle mass may not necessarily have high muscle density and vice versa. It's possible to have dense, defined muscles with a relatively low overall muscle mass, and it's also possible to have large muscles that lack definition and density. Lastly, muscle density refers to the tightness and definition of the muscle fibers, while muscle mass refers to the overall muscle size and volume.

3.2. Why Does Muscle Density Matter?

Muscle density matters for several reasons, including:

Why Does Muscle Density Matter?
Sr. no. Reason Description
1 Aesthetics Muscles with high density have a more defined and toned appearance. It can improve physical appearance and self-confidence.
2 Athletic Performance Muscles with high density tend to be stronger and more resilient than muscles with low density. It can improve athletic performance and reduce the risk of injury.
3 Health Muscle density is a key indicator of overall muscle health. Having a high level of muscle density can help reduce the risk of chronic conditions, such as obesity, heart disease, and diabetes.
4 Aging As people age, muscle density tends to decrease, leading to muscle weakness and an increased risk of falls and fractures. Regular strength training and exercise can help maintain muscle density and prevent age-related muscle loss.

Muscle density is an important characteristic of muscles that can impact one's physical appearance, athletic performance, overall health, and quality of life. Regular strength training and exercise can help improve muscle density and support a healthy, active lifestyle.

3.3. How to Build Dense Muscles?

Building dense muscles requires resistance training, proper nutrition, and adequate rest and recovery.

Here are some tips to help develop dense muscles:

Tip #1

Lift Weights

Resistance training is the most effective way to build muscle density. Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, and bench presses. Use heavy weights and perform 8-12 reps per set.

Tip #2

Increase Training Intensity

To build denser muscles, you need to challenge your muscles with progressively heavier weights or higher resistance. Gradually increase weight or resistance, and push yourself to lift more weight or perform more reps over time. Focus on a low-volume, high-intensity approach.

Tip #3

Eat a Balanced Diet

Proper nutrition is essential for building dense muscles. Consume adequate protein, healthy fats, complex carbohydrates, and various fruits and vegetables to support muscle growth. Avoid processed foods and excessive amounts of sugar and saturated fats. Don’t forget to eat enough protein to repair and rebuild damaged muscle fibers.

Tip #4

Rest and Recovery

Adequate rest and recovery are essential for muscle growth and repair. Ensure you sleep enough and allow your muscles time to recover between workouts. Consider incorporating techniques such as stretching, massage, and foam rolling to aid in muscle recovery.

Tip #5

Be Consistent

Building dense muscles takes time and consistency. Stick to a regular workout routine and make adjustments as necessary based on your progress. Keep track of your workouts and strive to gradually increase your strength and endurance over time.


Your body needs enough time to rest to ensure the muscles you worked on recover. If you are training six days per week, then try to split up the routine.

Don’t train the same muscles back-to-back, with the abs being the only exception. Try to train each muscle group twice per week for a total of 10 -20 sets.

4. What are Soft Muscles?

The term “big muscles” refer to the overall size and mass of the muscles. Closely related to sarcoplasmic hypertrophy, these muscles can grow due to increased muscle cell and tissue fluid without increasing strength capacity.

Big soft muscles have the muscle mass that appears large and well-developed but not overly defined or hard-looking. This look is often desirable for those who want a muscular physique without the ultra-lean, defined appearance typically associated with bodybuilding.

If someone wants to achieve defined and toned muscles, they should engage in regular strength training, eat a healthy and balanced diet, and maintain a healthy body fat percentage. Following this routine can help promote muscle density and definition, giving the muscles a firm and toned appearance.

You must focus on increasing muscle mass while avoiding gaining excess body fat to achieve soft muscles. This can be done by engaging in resistance training, eating proper nutrition, and practicing cardiovascular exercises to maintain a healthy body fat percentage.

It is important to note that the formation of muscles is largely influenced by genetics, so some individuals may find it easier or more difficult to achieve big soft muscles depending on their body type and muscle distribution.

4.1. Why Do People Prefer to Have Big Soft Muscles?

People may have different preferences regarding their physique and muscular development. While some individuals aim for a lean and defined physique, others prefer big soft muscles. Here are reasons why someone might prefer this type of muscle development:


Some people prefer the look of bigger, softer muscles due to personal taste, cultural norms, or other factors.


Many people prefer the more cushioned or comfortable appearance that bigger, softer muscles can provide.


While dense, toned muscles are generally associated with better health and athletic performance, big soft muscles can help improve overall fitness and health. Many individuals find it more important to focus on improving overall strength and fitness rather than muscle definition.

Injury Prevention:

In some sports, such as martial arts or wrestling, having bigger, softer muscles can provide some protection against injury by absorbing impacts or reducing friction.

4.2. How to Train for Big Soft Muscles?

To train for big soft muscles, you will need to engage in resistance training and have proper nutrition.

Resistance Training:

Focus on combining high-volume resistance training and hypertrophy-based exercises. This will help you increase the size of your muscles while maintaining a softer appearance.

Examples of resistance exercises that can help you achieve big but soft muscles are:

  • Squats
  • Deadlifts
  • Lunges
  • Leg press
  • Chest press
  • Rows
  • Lat pull-downs
  • Shoulder press
  • Bicep curls
  • Tricep extensions
  • Calf raises

Performing these exercises properly and gradually increasing the size of weights as you progress is essential.


Proper nutrition is critical for building big soft muscles. You should consume enough calories to support muscle growth but not so many that you gain excess body fat.

Essential nutrients for muscle building include:

  • Protein: Consume sufficient protein for muscle growth and repair. Aim for at least 1 gram of protein per pound of body weight daily.
  • Carbohydrates: Consume complex carbohydrates, such as whole grains, fruits, and vegetables, to provide the energy needed for your workouts.
  • Fats: Include healthy fats, such as avocados, nuts, and fatty fish, to improve hormone production and overall health.
  • Hydration: Drink plenty of water to keep your body hydrated and support muscle growth and recovery.

5. Dense Muscle Vs Soft Muscle

Dense and soft muscles are two types of muscular development with distinct characteristics and benefits. Here's a quick comparison between the two:

Dense Muscle vs. Soft Muscle
Dense Muscle Soft Muscle
Dense muscle has muscle fibers that are compact and tightly packed together. This results in a solid and defined appearance with high muscle mass and low body fat. Dense muscles are often associated with strength, power, and athletic performance, allowing for efficient muscle activation and force production. soft muscle refers to muscles that are relatively large but lack definition and tone. This results in a softer appearance with higher body fat. soft muscles are often associated with size and mass and may be preferred by individuals who value a more cushioned or comfortable appearance.
Comparison on the Basis of Preferences
Appearance Performance Health
The preference for dense vs. big soft muscles is largely a matter of personal taste and cultural norms. Some individuals may prefer the defined, chiseled look of dense muscles, while others may prefer the larger, more comfortable appearance of big soft muscles.  From an athletic perspective, dense muscles are preferred since they encourage efficient muscle activation and force production. It can improve performance in sports and activities that require explosive strength.  Dense and big soft muscles can be indicators of overall fitness and health. However, dense muscles are generally associated with low body fat and a low risk of chronic disease. Big soft muscles are associated with more body fat and a higher risk of health problems, such as diabetes and heart disease.  

6. What Increases Strength: Dense Muscles or Big Soft Muscles?

Dense muscles and big soft muscles can help increase strength, but they do so in different ways.

Muscle density refers to the compactness of the muscle fibers. As mentioned earlier, dense muscles have a higher concentration of muscle fibers per unit volume, which allows for more efficient muscle activation and force production. This can result in increased strength, power, and athletic performance.

Meanwhile, big soft muscles are relatively large muscles that lack definition and tone. While big soft muscles can contribute to overall muscular strength, they may not be as efficient at producing force as dense muscles due to their lower fiber concentration and less efficient muscle activation.

While dense muscles and big soft muscles can help increase strength, dense muscles are generally more effective at improving strength and athletic performance due to its higher fiber concentration and efficiency.

7. Is It Possible to Combine Dense Muscles and Big Soft Muscles?

Yes, it is possible to have a combination of dense and big, soft muscles. Depending on genetics, training, and nutrition, many individuals may naturally have a combination of both.


Someone with naturally high muscle density may also have big soft muscles due to having high body fat. Conversely, someone with naturally big soft muscles may also have some degree of muscle density due to regular strength training.

It is also possible to intentionally train to increase muscle density and size. For instance, a bodybuilder may focus on building muscle size and increasing muscle density through strength training to achieve a defined, muscular appearance.

Ultimately, the combination of dense and big soft muscles will depend on the following factors:

  • Genetics
  • Training 
  • Nutrition 
  • Lifestyle 

When training both types of muscles, it is important to prioritize overall health and comfort over achieving a specific performance goal or look

8. The Drawback of Training for Dense Muscles and Big Soft Muscles

Like any training regimen, training for dense or big soft muscles can have drawbacks if not done properly. Here are potential drawbacks to consider:

Sr. no. Type Description
1 Training for Dense Muscles  Increased risk of injury  Dense muscle training often involves heavy lifting and high-intensity exercises, which can increase the risk of injury if not done with the proper form and technique. 
Overtraining  Focusing too much on dense muscle development can lead to overtraining and burnout as the body needs adequate rest and recovery time to build and repair muscle tissue.  
Limited range of motion  Dense muscle development can sometimes limit joint mobility and range of motion, affecting overall athletic performance and increasing the risk of injury. 
2 Training for Big Soft Muscles  Increased Risk of Injury  Training for big soft muscles can also increase the risk of injury if not done with proper form and technique. 
Higher Body Fat Percentage  Consuming a high-calorie diet is often necessary to achieve big muscles. It can lead to higher body fat percentage and potential health risks, such as heart disease and diabetes. 
Imbalanced Physique  Focusing too much on building big soft muscles in certain parts of the body can lead to an imbalanced physique. Also, it can cause potential health risks, such as joint pain, and postural issues. 

9. Conclusion

Dense and big soft muscles have their advantages and disadvantages regarding overall strength, athletic performance, and appearance. Dense muscles are typically more efficient at producing force and improving athletic performance, while big soft muscles contribute to overall muscular strength and size.

However, it's important to prioritize proper technique, rest and recovery, and overall health when training for either muscle type. Additionally, balancing working on muscle density and size can help ensure a well-rounded, healthy physique. Ultimately, the preference for dense or big, soft muscles may depend on individual goals, preferences, and cultural norms.

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