well with all this talk about building strength or building muscle mass....

[metallicarocker]

how can u gain both strenght and muscle mass?

 

[McCarley]

If you're getting bigger, you will be stronger. But I know that there are typically different workouts for if you are size training or strength training. I train for strength, not for size.

 

[aevans410]

The two are intertwined somewhat. If you train for size, your strength is going to increase. If you train for strength, your size is going to increase a bit. The goal you train for is definitely going to show through more than the other though. I train for strength in order to punch and kick harder.

 

[karl78]

Here's something I've found during my research...

01-05 reps = Strength/Power
06-12 reps = Hypertrophy (size) & some strength
12-20 reps = Local endurance/little size

 

[aevans410]

Those rep ranges are what I follow also.

 

[malkore]

Yeah, those rep ranges I've seen before too...good rule of thumb.

 

[Hoss]

and if you're going for a few goals, or all 3, vary your rep count for each set. eg 12 10 8 6.. somthin like that

and remember most of those numbers mean ~12 then failure ~10 then failure (so you've really got to know your body well to anticipate reps)

 

[metallicarocker]

Here's something I've found during my research...

01-05 reps = Strength/Power
06-12 reps = Hypertrophy (size) & some strength
12-20 reps = Local endurance/little size

do you maen per set?

i usually try to do 3x10 or failure.

 

[abear]

just try to mix things up after awhile to keep things fresh and add variety

 

[corple]

i do the pyramid workout, all sets to failure

1x15
1x10
1x6
1x3

thats just a rough example, but i put enough weight to get failure at about the given rep. 30sec - 1min rest between each set.