I’ve always thought that as you got stronger you got bigger muscles. I’ve read some stuff that changed this thought. Its all about the reps.
Rep range Percent of 1 rep max Training Effect Goal desired
1-5 reps 85-100% Neural Strength & power little hypertrophy
6-8 reps 75-85% Neural & metabolic Strength & Hypertrophy
9-12 reps 70-75% Metabolic & Neural Hypertrophy & some strength
13-20+ reps 60-70% Metabolic local endurance some hypertrophy, little strength
I found this chart. Could someone explain this chart? Is it 1-5 reps total? or per set? And why don’t you get bigger as you get stronger?[/quote]
They shouldn’t peddle charts like this as some kind of exact science. The body doesn’t work according to any numerical formula, this is largely an arbitrary GUIDELINE for basic training philosophies, and should be treated as more of a suggestion rather than the gospel truth of training.
Your original COMMON SENSE conclusion that stronger muscles = bigger muscles is correct, don’t believe everything you read, especially on the internet.
However, the difference between gaining strength and muscle, and gaining ONLY strength, is whether or not you’re eating enough food to gain bodyweight.
Gaining weight while making your muscles stronger will not only allow your muscles to grow, but you’ll get stronger FASTER than if you’re trying to stay at the same weight and increase your lifts.
::edit:: sento beat me to it …