Two of the most common goals when it comes to lifting weights are increasing strength and increasing muscle mass, or size, also called hypertrophy. These goals have some similarities and areas of overlap, but they also have some differences. Being strong doesn’t always mean having bigger muscles. And similarly, having huge muscles doesn’t always mean being really strong.
This article is going to explore both their similarities and differences, as well as share some practical tips on how to train for both!
BUILDING STRENGTH
Building strength has to do with being able to withstand or overcome a force or resistance. In the human body, this happens mostly as a result of the nervous system rather than the size of muscles (more on this later). Muscles of course play a role in generating force, but when it comes to getting stronger, it’s more about the neuromuscular system adapting to resistance.
BUILDING MUSCLE
Building muscle, also known as muscular hypertrophy, refers to the growth of muscle mass. Increasing the size of a muscle is achieved by training a muscle against a resistance through its functional range of motion in a repeated fashion (reps), taking the muscle to or in close proximity to muscular failure. This is usually achieved with a weight around 65%-85% of 1RM.
Basically, building muscle mass comes from making the muscle repeatedly contract and work hard.
WHERE THEY OVERLAP
Although building strength has more to do with adapting the neuromuscular system to overcome force (ideally avoiding failure), and building muscle has to do with pushing the muscles to work close enough to failure, there are similarities between the two..
- When strength training can build muscle: although it’s mostly the nervous system being stimulated during a heavy lift, the muscles do play a role and will be impacted by moving heavier weights. They will still be put through a range of motion and a contraction that can result in a hypertrophic stimulus, especially for beginners.
- When building muscle can build strength: since building muscle mass happens via resistance training, strength will already be a byproduct of that since the resistance training will inevitably also stimulate the nervous system. This will allow you to get stronger in the muscle-building rep ranges (more on this coming up).
TRAINING FOR STRENGTH
Strength training is important for so many reasons. Not only is being strong and powerful an amazing feeling, but it also sets you up for having an overall better quality of life. Being able to freely move, pick things up, and not be restricted by pain or weakness in your body is something everyone can benefit from.
GENERAL STRENGTH
For the average person or beginner in the gym, there’s really no need to try and max-out weight, or hit some 500lb+ record. Simply weight training with enough intensity to push the muscles and nervous system will build strength.
Protocol:
- 1-3x per week per muscle group/exercise
- Full body routines are great focusing on compound exercises / a variety of rep ranges can work
ADVANCED STRENGTH
For those who are a bit more advanced and want to keep getting stronger, simply keep pushing those heavier weights!
Protocol:
- 1-3x per week for muscle group/lift you’re looking to improve
- 1-5 sets / avoid failure but lift heavy enough to land in the 3-5 rep range / when you top-out rep range, increase weight, rinse & repeat!
MAX STRENGTH
For those who are quite advanced and really serious about maximizing strength, such as a powerlifter..
Protocol:
- 1-5x per week
- 1-5 sets
- 1-5 rep range / safely perform 1-rep max tests more often
STRENGTH CONSIDERATIONS
Tips to consider for building strength:
Strength training can be achieved through virtually any exercise, but max strength training is best suited for compound lifts, or lifts that involve more than one muscle group and joint action, such as:
- Deadlifts
- Squats
- Benchpress
- Barbell row
- Overhead press
Lifting heavier on isolation lifts (bicep curls, tricep extensions) can potentially put joints and ligaments more at risk of injury, which is why hypertrophy style training can be better suited for those lifts.
Avoid hitting failure when strength training, as hitting failure with a heavier weight can greatly increase injury risk, or prevent you from re-racking the weight. And failure is not a measure of strength adaptations.
Also, of course, make sure to warm up, and have proper form and technique before lifting heavy
TRAINING FOR HYPERTROPHY
Building hypertrophy, or muscle mass, is more about looking good than improving performance, but who doesn’t want to look good?? Let’s discuss how to get jacked.
BEGINNERS
For the newcomers in the gym, building muscle is almost effortless. A little bit of training can go a long way.
Protocol:
- 1-2x per week per muscle group
- 2-3 sets (6-10 sets per week)
- 6-15 rep range
- Sets should be hard but failure is not required (range of 5 or less reps away from failure)
INTERMEDIATE/ADVANCED
For those further along in their fitness journeys, to continue building muscle mass, total volume (sets, reps, weight) and intensity will have to be more closely managed to ensure progress.
Protocol:
- 2-3x per week per muscle group
- 2-5 sets (10-20 sets per week)
- 6-15 rep range
- Sets may need to be taken closer to if not to muscular failure
HYPERTROPHY CONSIDERATIONS
Exercise selection matters. Isolation exercises and hypertrophy training go wonderfully together. The stimulus is effective enough for the muscles, and not overbearing on joints.
Since growing larger muscles is mostly about taking the muscles close enough to failure, hypertrophy can be achieved in any rep range. This means if you hit muscular failure on a lift at rep 25, that will stimulate hypertrophy.
The problem with this, however, is that the higher the reps in a set, the more potential cardio fatigue it could produce. This can not only make the set more uncomfortable, but can also possibly take away the intended effect of the lift. As the reps (and possibly cardio fatigue) increase during the set, “the burn” tends to set in, which most of the time causes people to end the set. The burn, however, is not an indication of muscular failure. Therefore they could potentially be ending the set too early.
The best protocol for this would be to simply increase the weight and reduce the number of reps per set. This is especially important for compound lifts, like squats, which would be pretty cardio draining beyond like 10-12 reps with a decently heavy weight.
Therefore, when training compound lifts for hypertrophy – if cardio fatigue is an issue – stick to the 6-12 rep range, or simply swap those exercises out for more isolation exercises (example, swapping squats for leg extensions for quad growth).
SUMMARY
Strength training and muscle building have some differences and some overlap..
Strength training is about the nervous system adapting to and overcoming resistance.
Muscle building is about the muscles being pushed close enough to muscular failure to promote growth.
Overall, both should be incorporated to some degree in most lifting routines.
Thanks for reading! And if you’re looking to achieve your fitness or health goals, let’s work together! Check out my one-on-one online coaching page for more info!