You are correct in stating that the common belief that low reps are only for strength and high reps are only for size is not entirely accurate. While there is a grain of truth in this statement, it is oversimplified and can lead to incorrect thinking. The size of a muscle is determined by the number of muscle fibers and fluid, while strength is a measure of the peak force a muscle can produce, which depends on both muscle size and neural factors.
Training for muscle size is most closely related to the amount of volume performed, measured by the number of hard sets done per week for a particular body part. The number of reps per set is not as important for hypertrophy as the total volume. On the other hand, training for strength requires heavier weights to train neural efficiency and promote muscle growth.
Novices can maximize both strength and size gains without compromising by using novice routines that involve 5 rep sets. However, beyond the novice stage, more volume is needed to keep results coming, and using heavy weights for low rep sets can lead to injury and fatigue. This means that bodybuilders may have to compromise by reducing the weight to maximize hypertrophy, while powerlifters may have to reduce work done on exercises that do not affect strength in the big 3 lifts as much.
In conclusion, while novices can use 5 rep sets to maximize muscle growth and strength gains, beyond the novice stage, the tradeoff between heavy weights and sufficient volume to maximize hypertrophy needs to be considered. It's not necessary to worry about the rep range for muscle gain since hypertrophy happens in almost all rep ranges. The total volume of hard sets per week is the best way of measuring volume for muscle growth.
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Thread: Training for STRENGTH vs. SIZE
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04-06-2023, 10:42 PM #91
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05-31-2023, 12:52 AM #92
Training for strength and training for size (hypertrophy) are two distinct goals that require different approaches. While there is some overlap between the two, understanding the key differences will help you tailor your training program to achieve your specific goals.
Training for Strength:
Focus on compound exercises: Compound exercises involve multiple muscle groups and joints, allowing you to lift heavier weights and recruit more muscle fibers. Examples include squats, deadlifts, bench press, overhead press, and rows.
Lift heavy weights: To build strength, you need to challenge your muscles with heavy loads. Aim for fewer repetitions (1-6 reps) with high intensity and longer rest periods (2-5 minutes) between sets.
Progressive overload: Continuously strive to increase the weight you lift over time. This gradual increase in load stimulates strength gains by challenging your muscles and central nervous system.
Lower volume: Since strength training focuses on lifting heavy, you typically perform fewer sets and exercises overall to allow for maximal effort and recovery.
Emphasize neuromuscular efficiency: Strength training involves enhancing the coordination between your muscles and nervous system to maximize force production. Practicing movements with proper form and technique is crucial.
Training for Size (Hypertrophy):
Incorporate both compound and isolation exercises: Compound exercises remain essential for overall muscle development, but adding isolation exercises (targeting specific muscles) can help emphasize growth in certain areas.
Moderate to heavy weights: Lift weights that allow you to perform 8-12 repetitions with proper form. This rep range provides the ideal balance between mechanical tension, metabolic stress, and muscle damage for hypertrophy.
Progressive overload: Similar to strength training, progressive overload is key for muscle growth. Gradually increase the weights you lift or the number of repetitions you perform to continually challenge your muscles.
Higher volume: Hypertrophy training typically involves higher overall volume, including more sets, exercises, and repetitions. This increased workload stimulates muscle growth and metabolic adaptations.
Control tempo and focus on mind-muscle connection: Slowing down the eccentric (lowering) portion of each repetition and maintaining a controlled tempo throughout the exercise can enhance muscle activation and hypertrophic response. Additionally, focusing on the muscle being worked (mind-muscle connection) can optimize muscle recruitment.
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06-13-2023, 10:51 PM #93
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06-28-2023, 12:46 AM #94
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07-16-2023, 05:40 PM #95
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08-01-2023, 01:58 PM #96
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08-10-2023, 11:48 PM #97
Training for strength and training for size
Training for strength and training for size (muscle hypertrophy) are two different goals that require slightly different approaches in terms of exercise selection, rep ranges, and overall training strategies. It's important to note that there is some overlap between the two, but the emphasis on certain aspects may vary. Here's an overview of the differences between training for strength and training for size:
Training for Strength:
Focus on Compound Lifts: Strength training primarily revolves around compound exercises, which involve multiple muscle groups and joints. Squats, deadlifts, bench presses, overhead presses, and rows are examples of compound lifts that build foundational strength.
Lower Rep Ranges: Strength training typically involves lower rep ranges, usually in the range of 1 to 6 repetitions per set. This allows you to lift heavier weights, promoting neurological adaptations that improve your ability to recruit muscle fibers and generate force.
Higher Intensity: The intensity (weight lifted as a percentage of your one-rep max) is relatively higher in strength training. You'll be lifting at around 80-95% of your one-rep max.
Longer Rest Periods: Since you're lifting heavier weights, you'll need longer rest periods (2-5 minutes) to recover between sets and perform at your maximum potential.
Progressive Overload: Consistently increasing the weight lifted over time is a key principle in strength training. Gradually adding more weight to the bar helps stimulate strength gains.
Training for Size (Hypertrophy):
Volume and Muscle Isolation: Hypertrophy training involves a higher volume of work, focusing on muscle isolation exercises to target specific muscle groups. Bicep curls, tricep extensions, and leg extensions are examples of isolation exercises.
Moderate Rep Ranges: Hypertrophy training typically involves moderate rep ranges, usually in the range of 6 to 12 repetitions per set. This range is effective for promoting muscle growth while still allowing for sufficient weight to be lifted.
Moderate Intensity: The intensity in hypertrophy training is typically around 60-75% of your one-rep max. This allows for a balance between lifting heavy enough to stimulate growth and performing enough reps for muscle fatigue.
Shorter Rest Periods: Shorter rest periods (30 seconds to 1.5 minutes) are common in hypertrophy training to create metabolic stress, which is believed to contribute to muscle growth.
Progressive Overload: Just like in strength training, progressive overload is important for hypertrophy. Gradually increasing the weights or reps as your muscles adapt helps drive muscle growth.
Balancing Both Goals:
It's worth noting that these two goals are not mutually exclusive, and many individuals aim to strike a balance between strength and size. This is often achieved by alternating between phases of strength-focused training and hypertrophy-focused training. Periodization, a structured approach that alternates between different training goals over specific time periods, can be effective in achieving a well-rounded physique.
Remember that individual factors like genetics, nutrition, sleep, and recovery play crucial roles in both strength and size gains. Consulting with a fitness professional or personal trainer can help you design a tailored program based on your specific goals, experience, and needs.I am a support worker and development the skills of disabled people. I am working in Carepro Disability Services. this is an organization that helps the disabled. https://careprods.com.au/
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12-15-2023, 03:38 AM #98
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12-18-2023, 06:24 AM #99
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01-30-2024, 04:54 AM #100
Balancing size and strength involves focusing on volume for muscle growth with 10 hard sets per body part weekly. Utilize a broad range of reps. Prioritize neural factors and heavier weights for strength, adapting specialization as you progress—bodybuilders lean towards lighter weights for hypertrophy, while powerlifters focus on specific lifts. Find the ideal balance for your fitness goals.
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02-23-2024, 12:59 AM #101
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02-24-2024, 05:46 AM #102
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03-06-2024, 06:25 AM #103
let's settle the age-old question: training for strength or size? Both goals are awesome and will transform your physique, but the approach differs. Buckle up and learn how to sculpt the body you desire.
The Science Behind the Gains:
Your muscles grow through a process called muscle hypertrophy. When you lift weights, you create microscopic tears in your muscle fibers. During rest and recovery, your body repairs these tears, making the muscle fibers stronger and thicker. This is where the magic happens!
Strength vs. Size: Key Differences:
Training Intensity:
Strength: Focuses on heavier weights with fewer repetitions (1-6 reps). This challenges your nervous system and builds maximal strength. Imagine lifting a car – that's the kind of strength we're talking about here.
Size: Utilizes moderate weights with higher repetitions (8-12 reps). This stimulates muscle growth and leads to increased size and definition. Think of that superhero physique you admire.
Training Volume:
Strength: Lower overall volume (sets x reps) per workout because the intensity is demanding. Think of it as high-impact, short-duration training.
Size: Higher volume to create more stress on the muscles, promoting hypertrophy. It's like a marathon for your muscles, requiring more endurance.
Rest Periods:
Strength: Longer rest periods (3-5 minutes) between sets allow your nervous system and muscles to recover fully for heavier lifts.
Size: Shorter rest periods (1-2 minutes) keep your muscles under tension for longer, promoting growth. Think of it as pushing your muscles a little harder, more often.
Choosing Your Path:
The "better" option depends on your goals. Do you want to lift heavier weights and feel like a beast? Go for strength training. Do you crave a more muscular and defined physique? Size training is your way. Remember, you can also combine both approaches for well-rounded development.
Here's a quick cheat sheet to get you started:
Goal Training Intensity Training Volume Rest Periods
Strength High (heavy weights) Low Long (3-5 minutes)
Size Moderate High Short (1-2 minutes)
Remember, consistency is key! Stick to your chosen training program, eat right, and get enough rest to see amazing results. And most importantly, enjoy the journey of building the badass bod you deserve!
Bonus Tip: Don't be afraid to seek guidance from a certified personal trainer. They can personalize a program based on your specific goals and ensure you train safely and effectively.
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03-07-2024, 02:51 PM #104
When we talk about muscle size, we're talking about how big a muscle looks. This size comes from the muscle fibers and the fluid inside the muscle. No matter how you train, the mix of these parts in the muscle doesn't change much.Strength is a bit different. It's about how much force your muscles can use in one go. Bigger muscles can produce more force because they have more fibers to contract. But there's also a part that involves your brain. It's about how well your brain can get all those muscle fibers to work together at the same time, especially when doing complicated movements.
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03-14-2024, 03:02 AM #105
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04-18-2024, 06:18 AM #106
Your explanation about the importance of volume, sets, and the adaptability of muscles to different rep ranges is clear and informative. You also provide practical advice on how to progress in training for both strength and hypertrophy, which is valuable for anyone looking to optimize their workout routine.
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