Strength vs. Bulking?

[Bumpbert]

I've seen some threads about bulking, which I assume is just increasing muscle mass, and it seems like it is being contrasted with just training for strength. The advice for bulking has been to do many sets with little rest, even if that requires lower weights.

What if I'm more interested in strength? Do I stick to low reps with really heavy weights, and not worry about doing lots and lots of sets, so long as the last few reps are nearly impossible?

 

[R W Elphinstone]

Here's my input on Mass, Strength and Toning. When you're working out, you will get a High, Medium and Low Return for each of these three results of training.

6-8 Reps with High Weight - High Mass Return, Medium Strength Return, Low Toning Return

- You will build muscle mass quickly, with some gains in your strength. (You couldn't NOT get any strength gains, as pushing around huge amounts of weight will build up your strength no matter what.)

8-10 Reps with High/Medium Weight - Medium Mass Return, High Strength Return, Low Toning Return

- The "High Weight" will not be as high as the 6-8 Reps, as you are supposed to train to failure, meaning you can't train past 8 Reps at the given weight. (If you can push out 2 or more Reps, it's time to increase the weight!) You will notice strength gains, and some muscle mass, and this is a good, overall workout.

10-12 Reps with Medium/Low Weight - Low Mass Return, Medium Strength Return, Medium Toning Return

- While you won't build mass quickly, you will be burning huge carbs and making significant strength gains, while also enjoying good toning of your muscles.

12-15 Reps with Low Weight - Low Mass Return, Low Strength Return, Medium Toning Return

- A great starting set for beginners, and for accomplished bodybuilders who are looking for massive toning. You won't build huge mass, or make significant strength gains, but you will attack your muscles and make them more pronounced and visible.

Now, the above is based upon the rule that when you train, you train until you simply cannot push the weight up any more on the last rep of your set. If you're doing 8-10 reps, and on the 10th rep you try to push out 11, and succeed, try it again. If you try and push out 12, and succeed, this may mean it's time to up your weight.

As you exercise, and stick to a strict regimen, you will notice significant changes in your strength. A good rule of thumb is to look at your workout once a week, or once every two weeks, and increase your weights. Even if you think you can't do it, you can surprise yourself significantly!

Good luck!

 

[evolution]

Your best bet for strength gains are using low reps (1-4) at 85-100% of your 1RM. As far as sets go, usually high(er) volume is better, such as 6-8 sets and upward to 10-12. If strength is your goal then skip failure, keeping 1 rep 'in the hole.'

 

[Boomdoggin]

If strength is your goal then skip failure, keeping 1 rep 'in the hole.'

What do you mean 'one in the hole?"

Also, if your goal was to gain a moderate amount of muscle mass, gain a lot of strength, and gain a moderate amount of toning, what would be the proper order to work on these different things? In effect, would I want to start doing a strength training routine first, then switch to a muscle mass training routine, and then switch to a toning routine? Or would there be a more effective order to do this in?

 

[evolution]

Keeping a rep in the hole would be like if you X number of reps is your concentric failure, stay 1 rep shy of it. In other words, whatever weight you're working at, if 6 reps is your failure, do 5 reps.

I'll get toning out of the way first, there's really no such thing as a toning program. The 'ripped' or 'toned' look is due to the amount of bodyfat you have. The three main goals you can shoot for are strength, hypertrophy (mass), or muscular endurance with a lot of subgoals like speed-strength, strength-endurance, etc along the way.

The higher the reps, the more you break into endurance which is what long distance runners and rowers look for.

The best way to achieve goals is periodization. You can do this by using a linear approach (training for both goals at the same time) or work towards one goal for X number of weeks, followed by your other goal for X number of weeks. There is no right way or wrong way to go about this...I have found for me, I get extremely bored on programs with higher reps that mainly focus on hypertrophy but hypertrophy is not my main goal either.

If strength is your main goal, shoot for your main lifts with maximal lifting percentages and your accessory lifts for a bit lower on the weight, more reps, and less sets.

I hope this helps some.

 

[Bumpbert]

Thanks for the advice, guys! I'll be modifying my workout routine a bit, but it looks like I've been doing mostly the right things.

 

[McCarley]

I've talked to alot of different lifters about this topic - just for the sake of talking sometimes and have gotten that out of the two methods for achieving goals that Ev is talking about they both can be done but both have drawbacks.

For instance - you can grow big (mass/bulk) and get toned (diet) at the same time - but it's tough and takes alot longer. Or you can bulk for a while and then cut for a while hitting each one more to the extreme - but then you add some fat bulking so you don't look as good and usually maintain (don't grow) during cutting.

Personally, for the boredom factor alone and also so I could see results faster, i'd probobly subscribe to splitting the goals up and shooting for one at a time - but again, neither one is right or wrong.