{"id":62658,"date":"2016-03-31T08:00:00","date_gmt":"2016-03-31T08:00:00","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/size-strength-or-power-a-training-method-primer"},"modified":"2023-05-17T13:07:01","modified_gmt":"2023-05-17T18:07:01","slug":"size-strength-or-power-a-training-method-primer","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/size-strength-or-power-a-training-method-primer\/","title":{"rendered":"Size, Strength, or Power? A Training Method Primer"},"content":{"rendered":"

What is your ultimate goal: to gain size, strength, or power? <\/strong>Do your workouts reflect that goal? Or do you train blindly without any rhyme or reason?<\/p>\n

There are proven methods for developing each of these three qualities. Training like an Olympic lifter won\u2019t maximize the size of your muscles. Conversely, training like a bodybuilder won\u2019t maximize your strength. Common threads weave through each training protocol<\/strong>, and understanding their similarities, differences, and how they relate to one another will make you better equipped to reach your goal.<\/p>\n

Here\u2019s a primer on the differences between training for size, strength, or power.<\/strong><\/p>\n

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Does the format of your training session match your goals?<\/span><\/em><\/p>\n

Training for Size<\/h2>\n

Increasing muscle size, also referred to as hypertrophy, is arguably the goal of most newbie lifters. But many lifters go about this type of training all wrong. Hypertrophy training calls for fatiguing muscle fibers to increase their cross-sectional area, which, after proper rest and recovery, causes the muscle grows larger<\/strong>. A rest period of 30-90 seconds is recommended to prevent the muscles from fully recovering between sets. This recruits more muscle fibers to become stimulated.<\/p>\n

Other factors influencing hypertrophy include a rep range of around 6-12<\/strong>, which results in a longer time under tension (around 30-45 seconds), a more moderate tempo for each rep, and a higher volume of sets.<\/p>\n

Progression can either be achieved through a higher exercise density (more volume of training in the same amount of time or the same volume of training in less time), increased reps with the same loads, or higher loads with the same number of reps<\/strong>.<\/p>\n

What does this mean in layman\u2019s terms? If you are training for the sheer purpose to build muscle and reshape your physique, then you need to fatigue the muscle with moderate reps, plenty of volume, and short rest periods.<\/strong> Your focus should be the muscle working (muscle-centric) versus the load lifted (weight-centric).<\/p>\n

Sample Training Program for Building Muscle (chest and back):<\/strong><\/p>\n

After a thorough warm up, perform 3-6 sets of 6-12 reps with 30-90 second rest periods between each exercise.<\/p>\n