Updated: Jan 1
By Brandon Blinn
Table of Contents
I. Science of muscle growth
II. The benefits of strength training
III. How to incorporate strength training
IV. Placing the pieces together
Strength rules all, that's a pretty bold statement right ? It's a bold statement, but to me and my training philosophy, it's true. All too often I hear people talk about their lifting style and what they like to do. This is the bullshit I hear, "I don't like to heavy". My response to that is. " Why not?". I always get the same two responses. "I don't want to get hurt" or " I don't want to get bulky". All I hear when they say these two things are "I like being weak" and "I'm stuck in my ways and don't want to change".
Why would it be such a bad thing to neglect going heavy time to time? I'm not saying to go heavy all the time. It's important to get a mix of light and heavy work to create a different stimulus for your body to adapt to. There are two types of hypertrophy, there is myofibrillar and sarcoplasmic. Sarcoplasmic comes from higher reps and lower weight and leads to the expansion of the non-contractile muscle cell fluid called sarcoplasm. Now although this will lead to increase in overall size this doesn't mean that the strength will follow. Myofibrillar hypertrophy comes from lower reps and higher weights and leads to a increase in the number of myofibrils in the muscle. Myofibrils are responsible for the contraction of our muscles. More myofibrils = stronger contraction = more strength. Now that the science is out of the way, think of this. I hear people say, they don't want to get "bulky" which is why they do higher reps and lower weight. According to science and what I just described above, the higher reps and lower weight will actually get you bigger than if you lifted lower weight and lower reps because the increased volume in the sarcoplasm. Don't get me wrong now, the lifting of heavy weights and lower reps can get you bigger as well but you'd need to be in a caloric surplus and deliberately attempting to gain size. Have you ever seen someone that is absolutely shredded but they aren't very strong? That's a strong indication that they neglect to lift heavy shit. There's plenty of people that are shredded AND strong. That's because they lift heavy! Neglecting going heavy will result in one type of hypertrophy meaning you aren't getting the most out of the gym. Now it depends on your goals, bodybuilders will aim more so at the high reps while power lifters will aim for the lower reps. If you're part of the general population and lifting for fun recreationally, I'd recommend getting a mixture of both until you decide what your goals are.