Building Strength Vs Building Muscle
Do you want to lift heavy weight or have a shredded physique?
It is possible to combine both, but to maximize your results it would be beneficial to choose one and dedicate your training style with that method
In this post I will lay out the blueprints comparing building strength and building muscle so you can come up with a program that will help you reach your goals
Step 1: Identify whether you want to lift heavy or have a solid physique
General blueprint
Building strength- Focus on training movements (squats, bench, deadlifts, military press etc.)
Building muscle- Focus on training muscle groups (arms, lats, pecs, legs, etc.)
Rep ranges:
Building strength: 1-5 reps per set
Building muscle: 8-15 reps per set
Set ranges:
Building strength: 4-8 total sets per exercise
Building muscle: 3-6 total sets per exercise
Rest periods:
Building strength: 3-5 minutes in between sets
Building muscle: 30 seconds - 90 seconds in between sets
Speed of training:
Building strength: Move weight as fast as possible with proper form
Building muscle: Move weight as slow as possible to increase time under tension and tear more muscle fibers that will restructure themselves larger over time
Weights:
Building strength: As heavy as possible while keeping good form and staying within your rep range
Building muscle: Lighter weight that still challenges you by the end of your sets, but allows for much more control and a slower tempo
To be clear, your goal does not need to be to become the world's strongest man like Eddie Hall or a world renown bodybuilder like Phil Heath. These pictures were selected to demonstrate the extreme ends of each side of the scale (strength vs muscle)
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If you've just decided which path of training you want to pursue and aren't sure how to create a workout program to reach your goals get in touch with Platinum Training to help you get there!
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Keep up the hard work 💪