I’m just curious with your guys experience does getting stronger in the 5 rep ranges always = getting bigger?
or do you need to get stronger in the rep ranges of 10-12 to get more mass?
Basically what I’m asking is if I do a routine like Coffinworm where 100% of the work is done in the 3-5 rep ranges can you gain an efficient amount of muscle mass? (I’m trying to find a routine that has both strength and mass)
Rep ranges arent the most important factor determining of getting big/strong. I quess you can do coffinworm and reach your goals.
Why do you guess coffinworm can help me reach my goals?
Because progressive overload and eating enough will get you bigger.
Say you train exclusively in the 3-5 rep range, going from a 315 5RM to a 405 5RM and getting stronger. Even having not trained in the 10-12 rep range at all you have in fact gotten stronger in the 10-12 rep range, having increased your 12 RM and being able to do more reps at a given weight if you tested it.
It’s efficient to train in the 3-5 rep range to gain muscle. High reps might be slightly more efficient and have other pros/cons but within reason all rep ranges will get you gains.
More food always equals getting bigger. I can’t strengthen my way to more calories.
Yes I agree.
Which template in Forever do you think is good for Strength and obtain muscle mass.
I was looking at Portal’s 5x5/3/1 or Coffinworm?
There’s good correlation. However a part of the strenght gains comes from neural adaptation, not muscular growth. In some cases, that’s the only strenght improvement you could possibly achieve. Let’s say during a cutting phase.
I have only done SVR II and God is a Beast. They both worked. Jim actually tells you what program is good for what in the books.
I guess that’s why I’m confused, in the book he will have “great for strength” but says nothing about size and others says “good for size” but nothing about strength. That’s what made me ask the original question (does strength = size), if the routine says “great for strength” like coffinwom is it also great for size?
No. He will say if it is great for size or strength. It can still be effective, but not great.
How do you like God is Beast, I see it says Ideal for size and strength.
It was effective.
What template do you think is best for Strength & Size?
No one program is. Run a few of them.
like others have said a calorie surplus + progress will get u big and strong . also take note that you arent only just working on the 5 rep range well u are at least for the big lifts u also have acessories that should be done between the 8-10 rep wich will add up more volume.
You can gain size as a side effect of strength training and gain some strength as a side effect of mass training. But for me I gained most of my strength and size slowly over years. Like someone said earlier going from 315-> 405 as 5rm you are going to be bigger. So start plugging away on different templates until you get more stronk!!!
Yeah, I’m thinking I’m going to run the BBS 3-Month Challenge and build from there.