TL;DR
Strength and size training might look similar, but they have key differences. Strength training is about lifting heavy with efficient technique and neural drive. Size training (hypertrophy) focuses on volume, muscle tension, and controlled reps to grow muscle. If it feels easy, you’re probably not doing it right. Let’s break it all down.
Introduction
At first glance, strength and size training might seem like the same thing. After all, both involve lifting weights, right? But once you dig a little deeper, you’ll see the goals, techniques, and outcomes are very different. Dr. Mike from Renaissance Periodization breaks it down so you can train smarter based on what you’re after.
What Is Muscle Size?
Muscle size refers to the actual bulk of your muscles—what makes your shirt sleeves tight. It’s measured by the cross-sectional area of your muscles, and hypertrophy training is what gets them bigger.
- Key Metric: Muscle Cross-Sectional Area (CSA)
- Primary Goal: Increase muscle mass
- Training Approach: Moderate to high reps (5–30), controlled form, maximize tension
What Is Strength?
Strength is all about how much force you can produce. It’s usually measured by your one-rep max (1RM)—the most weight you can move for a single rep. Getting stronger isn’t just about bigger muscles—it’s also about better coordination and technique.
- Key Metric: One-Rep Max (1RM)
- Primary Goal: Maximal force production
- Training Approach: Low reps (4–8), high loads, focus on technique
The 4 Components of Strength
- Muscle Size: More muscle = more potential for force.
- Muscle Architecture: Fiber alignment helps you lift more efficiently.
- Technique: Clean form gives you better leverage and power.
- Neural Drive: Your nervous system’s ability to recruit muscle fibers fast and hard.
Training Differences: Strength vs. Size
- Technique Focus: In size training, the muscle should limit you—if your quads aren’t on fire, you're doing it wrong. For strength, the goal is to move the most weight efficiently, even if it means recruiting other muscles.
- Volume & Reps: Size training uses more volume (5–30 reps/set), while strength keeps it low (4–8 reps/set) but heavy.
- Progression: Size allows progression by weight or reps. Strength is mostly about lifting heavier over time.
Can You Train for Both?
Yes, but it comes with trade-offs. You’ve got two solid options:
- Combo Sessions: Start with strength work (heavy, low reps), then move to hypertrophy work (higher reps, more volume).
- Training Phases: Focus on strength for a few months, then switch gears to hypertrophy—this is called periodization.
Both work. It just depends on your timeline, goals, and how much soreness you’re willing to tolerate.
Conclusion
Strength and size aren’t the same, and they shouldn’t be trained the same way. Strength is about how much you can lift. Size is about how much muscle you can pack on. Knowing the difference helps you tailor your training for better results.
So next time you’re racking the bar, ask yourself—am I chasing plates or chasing pumps? Train accordingly.
Now get after it!
