Lifting for Strength Vs. Lifting for Size

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So one of the more common questions I get here on Be a Game Character is, “Would this exercise give me a large (body part?)”

(no, not that body part, get your mind out of the gutter)

So, while we’ve talked about The Secret to Building Mass before, as well as What Tempo You Should Lift At, I’d like to go a little further into the principles of lifting for size, versus lifting for strength.

Lifting For Size

Lifting for size tends to be characterized by two big differences compared to lifting for strength.

1: Higher Repetition Counts

The idea behind gaining mass is triggering what’s called hypertrophy.  Hypertrophy is typically triggered by a higher range of repetitions, sometimes with fewer sets.  Ideally, three to four sets of eight to twelve repetitions is the best scheme for triggering mass gains.  Additionally, you want to get a “pump,” which means you want to fill your muscles with blood to give them that feeling like they’re a pumped-up balloon.

2: More Isolation Work

Doing higher reps means you fatigue faster.  If you’re doing a compound lift like a deadlift, your legs or hands may fatigue before your back does.  If you’re looking to gain strength, this is fine because you want to build overall power chains, but if you’re looking to build mass, you want to make sure you get the “pump” going in your lats as well, so you may work in some rows, lat pull-downs, or other accessory work.  Additionally, when bodybuilding, you may zone in on some preferential areas where you’re like to gain particular mass (like biceps or delts) to emphasize growth in that particular area.

3: Less Rest

In addition to the above, you’re also going to have shorter rest periods between sets.  This is because, again, you want to go for the “pump” in your muscles, and waiting longer allows the pump to recede.  Additionally, since you’re going for higher volume, resting for a shorter period of time allows you to cram more work into a given workout, typically (assuming workouts are the same time frame.)  Finally, lifting sub-maximal weights (any weight you can do for 8-12 reps is a sub-maximal weight,) tends to be a little less taxing on the central nervous system, so your body doesn’t need as much time mentally to recover between sets.  Generally speaking, when lifting for size, you want to be resting 1-2 minutes between sets (I prefer 1:30.)

Lifting for Strength

Lifting for strength looks similar to lifting for size but, again, there are some differences.

1: Lower Repetition Counts, More Sets

When lifting for strength, you want to be maximizing the weight you move, rather than the number of times you move it in a single set.  Typically, a strength-based lifting session involves somewhere between three to five repetitions per set, and anywhere from five to eight sets.  You’ll also see a lot of “heavy singles,” just lifting a heavy weight one time, and then taking a break (especially at the upper levels of strength.)

2: Less Isolation, More Compound Lifts

Deadifts, squats, bench presses, and overhead presses are the cornerstones of most strength and power programs.  Done properly, they’ll tax your body and brain extremely hard, which is the idea.  You want to build overall strength and power, not just a single powerful muscle.  That’s not to say there isn’t accessory work, there’s usually plenty of it!  But strength athletes definitely tend to favor heavy compound movements.

3: More Rest

You’re trying to tax your entire body (or at least the muscle group you’re working,) when lifting for strength.  You want to push yourself to the limit on most of your sets; that’s how your body gains strength.  Because of this, you want to rest longer between sets, to give your body and your brain time to recover and recuperate so you can put in maximal effort on every set.  Usual rest period is anywhere from 3-5 minutes between sets in a heavy strength workout (sometimes even longer for elite level lifters getting close to their max.)

Universal Principles

1: Your Weight Should Fatigue You

You should end up feeling tired at the end of either a mass gaining or strength gaining exercise.  If you finish your last rep of your last set feeling like you still have five reps left in the tank, you should probably be lifting heavier.

2: Diet and Rest Determine Results

You can lift however you want, if you don’t eat well, you won’t get the gains you’re looking for (strength or mass!)  Check out Macros and You! and The Secret to Building Mass.  Also, sleep a lot!  And let your muscles recover at LEAST 24 hours between workouts (more if you’re older, or if they’re particularly intense workouts!)

In the end, if you’re lifting for strength you will also probably get bigger (especially if you’ve got testosterone in your bloodstream and eat enough food,) and if you’re lifting for size you will also get stronger (just not as quickly as someone lifting for pure strength.)  The most important thing is to just get into the gym and get back there every day!

Thanks for reading!  Live boldly, change the world, and continue to be awesome!

The Best Dan Wallace