Many people believe that building significant muscle mass and increasing strength are mutually exclusive goals. They argue that the training methods for each are fundamentally different. However, this isn’t entirely accurate. It’s a common misconception that heavy lifting with low reps is exclusively for strength, while lighter weights with higher reps are solely for hypertrophy. While there’s a kernel of truth to this, the reality is more nuanced.
Traditional training guides often present tables outlining distinct rep ranges for strength, hypertrophy, and endurance. These tables typically suggest heavy weights for strength, moderate weights for size, and light weights for endurance. This simplified approach has fueled numerous social media graphics promoting the idea that heavy training builds strength without size, and lighter training builds size without strength. This is a misinterpretation of the scientific evidence.
A key study by Schoenfeld et al. divided trained men into two groups. One group trained with moderate loads (10 reps), while the other used heavy loads (3 reps). The total training volume was equalized between groups. After eight weeks, both groups gained the same amount of muscle. This demonstrates that heavy and moderate weights can be equally effective for muscle growth.
This isn’t an isolated finding. Numerous studies have investigated the impact of rep ranges on muscle hypertrophy. A comprehensive review of this research by Greg Knuckles reveals no clear relationship between rep count and hypertrophy. Heavy, moderate, and light weights can all stimulate muscle growth, provided the training is sufficiently challenging.
While very light weights (around 20% of 1RM) might lead to less growth, this equates to extremely high reps (50-100+) and isn’t a practical concern for most lifters. The key takeaway is that, unless you’re lifting exceptionally light weights, both heavy and light training can effectively build muscle.
But what about strength? Does the rep range matter for strength gains? In the Schoenfeld study, the heavy lifting group (3 reps) experienced significantly greater strength gains on the bench press compared to the moderate load group. This highlights that strength is a skill. To improve at lifting heavy weights, you must lift heavy weights.
This is good news for powerbuilders, as it means heavy strength training contributes to hypertrophy goals. So, how can we train for strength and size concurrently? While heavy lifting is essential for strength development, exclusively focusing on low-rep, heavy work isn’t optimal. Although the Schoenfeld study suggests low reps are best for simultaneous strength and size gains, the heavy training sessions took considerably longer and resulted in higher fatigue levels.
To balance both goals, a structured combination of rep ranges is crucial. Different rep ranges stimulate muscle growth through different mechanisms. Low reps primarily utilize mechanical tension, while high reps emphasize metabolic stress. Mid-range reps utilize a combination of both. Therefore, incorporating a variety of rep ranges is key for maximizing overall growth.
If hypertrophy is your primary goal, prioritize the 6-12 rep range while still dedicating a portion of your training to heavy lifting (1-5 reps) for strength development. Conversely, if strength is your main focus, allocate more volume to lower rep ranges. Regardless of the split, focus your heavy lifting on compound movements like squats, bench presses, and deadlifts.
Since strength is a skill, simply lifting heavy isn’t enough. You must also practice and refine your lifting technique. Infrequent, maximal effort sets with poor form won’t maximize strength gains. Instead, practice the big lifts consistently (around twice per week). Focus on technical proficiency during these sessions, especially when training further from failure. This allows you to address specific weaknesses and refine your form.
Addressing technical sticking points is crucial for long-term strength development. For instance, if your deadlift is slow off the floor, incorporate deficit deadlifts. If your back rounds during the lift, practice paused deadlifts with lighter weights. Similarly, paused squats can improve posture and explosiveness.
Incorporate accessory exercises to address muscle groups not adequately stimulated by the main lifts. This is crucial for balanced hypertrophy. While squats, bench presses, and deadlifts target major muscle groups, they underemphasize lats, biceps, rear delts, calves, and abs. Aim for 8-10 sets per week for these muscles. A dedicated hypertrophy day can be beneficial for targeting these underdeveloped areas.
Periodization, the organization of training over time, is important for maximizing gains and minimizing overtraining. Beginners can focus on linear progression by adding weight to the bar each workout. However, as you progress, more structured periodization becomes necessary. Block periodization, dividing the year into phases with specific focuses (e.g., powerbuilding, hypertrophy, strength), is one effective approach.
A simpler method is incorporating top sets into your workouts. Adding a heavy top set (1-3 reps) before your regular volume work can improve strength without hindering hypertrophy. Gradually increase the weight or reps on these top sets over time.
Recovery is paramount when combining strength and size training. Avoid training to failure on heavy lifts and prioritize technique over weight. Incorporate deloads every few months, reducing weight and volume by 25-50%. Use deload weeks to refine technique and improve mind-muscle connection with lighter weights.
To summarize, here are five steps for successful powerbuilding:
- Combine rep ranges, incorporating both heavy and light-to-moderate lifting.
- Practice the big lifts twice per week, focusing on technique refinement.
- Use accessory exercises to target underdeveloped muscle groups.
- Implement a periodization strategy appropriate for your training experience.
- Manage recovery through avoiding failure on heavy lifts and incorporating deloads.
