Getting bigger and stronger is a common goal
A large majority of people seek to be both bigger and stronger. However, hypertrophy program design, and programs used to develop strength require two competing systems and program outcomes.
Hypertrophy programs are more orientated with overloading volume to drive increases in muscle size. These high volume programs compromise how strong you can potentially get because more of your bodily recourses are being used to recover from the high number of sets you’re doing per body part per week.
Getting your strongest requires a nuanced approach to program design
Conversely, strength training programs are higher in intensity and lower in volume. They conventionally create a scenario for the lifter to be strongest at a particular point in the program.
The fatiguing potential of training at higher intensities, close to your 1 RM, makes it very hard to achieve sufficient volume to stimulate muscle hypertrophy.
Considerations to make: implement a phasic training strategy.
A phasic training approach where your attention is focused on one outcome instead of both equally is more appropriate for building muscle and getting stronger. So, you might have a plan that’s 70% hypertrophy with only 30% dedicated to higher intensity sets if muscle building is your goal.
Sure, you’ll get stronger and build muscle at the same time. However, you’ll never maximise either if you’re trying to do both at the exact same time.
If your goals are more hypertrophic in nature, then a large majority of your training plan should be about overloading effective sets, rather than trying to maximise strength gains. Whereas if you want to be your strongest, maximise your performance at a given point in your program by strategically manipulating volume and intensity. In doing so, you should be able to perform very well on the day you planned.
Adopt a training strategy that is intelligently designed for you and your goals. For more information, DM the page or email firstname.lastname@example.org