Okay folks, so here is what I would like to learn more about - the relationship between mass and strength. Everyone wants to be bigger and stronger, but what is the best way to go about doing that? Right now, I would like to get stronger. So do I stick to a lean diet and lift hard, or do I go into a bulking phase, lift harder, eat like a horse, and put on 20 pounds of mixed weight (not all muscle) and use that to get stronger, then follow that up with a cutting phase to trim the fat?
I’m having a hard time explaining exactly what I’m questioning. I suppose I would like a definition of ‘bulking’. Is bulking putting on the lbs and then cutting the fat, or is bulking putting on lean muscle? Another way of thinking - does the mass come before the strength, or can strength and lean mass be achieved at the same time. I look forward to reading your replies.
[quote]Team Hoss wrote:
Okay folks, so here is what I would like to learn more about - the relationship between mass and strength. Everyone wants to be bigger and stronger, but what is the best way to go about doing that? Right now, I would like to get stronger. So do I stick to a lean diet and lift hard, or do I go into a bulking phase, lift harder, eat like a horse, and put on 20 pounds of mixed weight (not all muscle) and use that to get stronger, then follow that up with a cutting phase to trim the fat?
[/quote]
Getting stronger involves low reps of heavy weights moreso than dieting. 3x5, 5x5 are the common set rep schemes. Movements such as deads, squats, pullups, and bench are good exercises for strength development.
[quote]
I’m having a hard time explaining exactly what I’m questioning. I suppose I would like a definition of ‘bulking’. Is bulking putting on the lbs and then cutting the fat, or is bulking putting on lean muscle? Another way of thinking - does the mass come before the strength, or can strength and lean mass be achieved at the same time. I look forward to reading your replies.[/quote]
Strength is related to the ability of the nervous system to recruit muscle fibers efficiently. This is mostly unrelated to bulk. If you have bigger size, you have the potential for greater strength because you have more fibers which to train for recruiting however.
If you are looking for strength, stick to low reps of heavy weights with fullbody / compound movements. The bulk will come through diet, if you want it.
Well u could also do exercises in the 6-8 rep range will would get you size plus strength, expeccially when done with compound exercises.
You get stronger by lifting a heavier load than previous. Strength and mass are very much correlated, with lower reps more towards strength and higher reps more towards mass. A 5x5 rep scheme is right in the middle, with just about equal mass gains along with strength gains.