This is something you probably aren’t aware of like I am since you said BB isn’t your thing. The problem with saying ‘get strong to get big’ as if it guarantees maximal hypertrophy is that it conflates strength adaptation with muscle growth. Strength gains aren’t purely a function of muscle size, a significant portion comes from neurological improvements, technique, and motor unit efficiency. You can get stronger in a given rep range without fully fatiguing the fibers responsible for growth, meaning some hypertrophic potential is left untapped. Pure hypertrophy isn’t just about moving heavier weight; it’s about deliberately creating the mechanical tension, fatigue, and metabolic stress necessary to maximize fiber recruitment. Simply getting stronger, even in moderate reps, doesn’t automatically satisfy those conditions.
In other words, you need to be reaching failure in the 9-12 rep range.
I know all this and agree. But it’s really hard to increase your 12RM over long term bench without having muscle fatique and hypertrophy effect.
I don’t think strength and hypertophy training is the same, and more experienced you get more different they will look.
Maybe what you’re trying to say that don’t focus only to strength and do not do max strength training if you’re solely focused on aesthetics?
But for most people increasing their 10RM squat from 300lbs to 450lbs will grow their legs too. So that can be a side goal of succesfull hypertrophy program.
Let me give you an example. When I train, I don’t focus directly on getting stronger at all. I provide the overload and the strength is the result. So to actually get bigger, you focus on getting bigger, not stronger.
You don’t get big by getting strong, you get strong because you got big.
This is how some BBs I know train. But it’s quite splitting hairs which way is which. Strength is a good metric, even though it should not be the end goal.
I agree that increasing strength via form changes or practice is no needed for hypertrophy. Sometimes bodybuilders seem to use worse leverages or form on purpose, to really hit the muscles they want.
About quality social media. I like Dave Tate’s table talks. I just listened one with Eric Helms, who actually talked about excactly same subject as we here.
Whoah! This was a long read with lots of opinion and some interesting thoughts. My bet is that the OP would swell like a baloon in terms of hypertrophy - If - Seriously doing a 3 month period of PROPER powerlifting training. Why? Change of modality, weight and rep ranges can and will do wonders. Could it be that you’re stuck in a dogmatic rut?
The main reason it happened is because bodybuilding got a bad rap, full of PED users giving bad advice. Powerlifting is addictive because people like seeing numbers go up, and powerlifters felt like they were teaching all these newbies the right way to life since all they would do is follow the bad training advice of the PED users. You have some prominent figures such as Rippetoe who really pushed the idea of “just get stronger”. 3x5, 5x5, is literally all people would ever do and scoff at “accessory” movements.
If I did 3 months of proper powerlifting training, I would finally be strong. I don’t even bench. All I do for chest is plate loaded machine chest press, low to high cable flyes, and regular cable flyes.
This is my main issue with Rip. Doing just fahves is not enough in the long term. Even if you’re a strength focused.
Just like bodybuilders should see their numbers go up over time, PLs should see increase in muscle mass. Even if the hypertrophy is not the end goal.
This was my training week earlier this fall. And it’s quite ”typical” powerlifting training when meet is not close. It’s not so far away from bodybuilding.
D1
Squat 3x8
Deficit DL 3x3
Leg extensions 3x12
Leg curls 3x12
Abs
D2
Comp. bench 3x10
Tricep extensions 3x12
Lateral raises 3x12
Upper back 3x12
D3
CGPB 3x10
Seated ohp 3x10
Tricep pushdowns 3x10
Rear delts 3x10
D4
Pause squats 3x3
DL 3x7
Single leg press 3x10
Hip thrust 3x10
Leg extebsions 3x10
With moderate changes (change some main lifts, add curls, calves and maybe some more upper back work) you could have a ”bodybuilding” routine.
So while PL and BB have differences, they aren’t completely separated. It’s all the iron game.
I guess my takeaway is people should relax with social media. It gives a false sense of reality. It this case, magnifying what may be an issue for a very small percentage of lifters into bodybuilding being Infiltrated by powerlifting in the OPs mind.
OK, I finally get the topic. A no-name bodybuilder with no powerlifitng experience tells powerlifters what powerliftering is because he is tired of no-name powerlifters with no bodybuilding experience telling bodybuilders what bodybuilding is.
Actually a pretty solid way to demonstrate the point.
If you had been doing 12RM, one way to get bigger is to switch to something different. 5RM. Then 30 sets of one. Your body gets used to anything, and eventually change is needed to progress.
Who said “get strong to get big” guaranteed maximum hypertrophy? Pithy sayings need clarification and can be abused due to their simplicity. But that does not make them wrong.
The best advice comes from the lived experience of people who have done it for years and taught others. Inexperienced people may have the benefit of “beginners mind” if they keep open to many possibilities. But most novices are unenlightened. If you haven’t read 5/3/1 you are assuming you know all about it.
You could say the title mantra is crap, because it does not mention diet. You would be right. A better saying is “get strong and eat right to get big”. You could make it “better” still by adding more clarifications.
I got strong before I got big. I originally did not eat enough, know which routines and exercises were better, burned many calories through other sports, and became strong though my weight was essentially the same for ten years.
Nyseto, if you were to come up with a better mantra, what would it be, if conciseness counts?
