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How to get bigger Muscles!
Bodybuilders traditionally use moderate to high reps (8-12) compared to lower reps of say 1-3 reps of power lifters and strength athletes. The difference has been explained as the latter of training unable to supply an adequate amount of time for a growth stimulus to occur. Despite both types of training going to failure, simply put lower reps do not allow enough time any development to begin.
This is not to say that strength training does not have its place as I have had much success using a strength training routine before a body building hypotrophy routine. Personally I like to do an 8 week strength routine to push up my lifts and gain some weight on the bar, then take a week off and then hit a 12 week bodybuilding routine that allows me to do more work with the new heavier weight due to the strength gained on the strength routine. This allows me to follow the progressive load theory as the weights I am using this time round in the body building style routine are heavier than last time round due to the strength style training adopted between them. I feel that a balance like anything in life should be found as both types of training will benefit the recreational lifter.
Try not to look upon hypotrophy and strength training as methods worlds apart as they can compliment each other. So if you design your own routine, then use rep ranges of each so you’re not limiting yourself to only one style of training. Also try allocating specific days for each, for example a heavy lifting day where your focus is gaining strength and a light lifting day where you aim for reps and time under tension to maximum your chances of growing.
To summarise I will use this example. I am sure you have seen in the gym the fatter guy out lifting the most muscular guy. This is likely to be down to the training they adopt. Simply put the body builder does more work with a lighter weight, where as the power lifter does less work with more weight. One type of training will improve your chances of causing enough micro traumas to be repaired to come back bigger with the later type of training focusing on increasing neural strength not necessary making the muscle bigger.
Find a balance between both so you can aim to become bigger and stronger!
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| Dean Collins - collins-portal.com |
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