Strength Training vs Size Training: Key Differences and Best Approaches by Dr. Mike from Renaissance Periodization

Introduction

• Common misconception: Strength training and size training are the same
• Overlap exists, but distinct differences become important as you advance
• Aim: To understand the differences and how to pursue them optimally

Are Size and Strength Training the Same?

• Similar but not identical
• Optimized strength training differs from optimized size training
• High-level bodybuilders and powerlifters train differently

Key Differences Between Strength and Size Training

1. Loading Differences

• Basic Strength: Best done in 3-6 rep range per set for foundational strength
• Hypertrophy: Best stimulated in the 5-30 rep range per set
  • Smaller overlap in the 5-6 rep range
  • Sets of 5-6 reps not sustainable for long-term hypertrophy due to high fatigue

2. Volume

• Strength Training: High fatigue per set; requires fewer sets for optimal performance
• Hypertrophy Training: Lower fatigue per set; allows higher volume for optimal muscle growth
  • Optimal volume for strength is lower than for hypertrophy
  • Example: 8 sets/week for strength vs. 16 sets/week for hypertrophy

3. Progression Differences

• Strength Training: Focus on increasing weight on the bar
• Hypertrophy Training: Focus on more sets, more reps, or more weight, but primarily volume
  • Hybrid approach: Balancing the addition of weight and volume

4. Frequency and Undulation

• Hypertrophy Training: Frequent, varied exercises; doesn't need full recovery
• Strength Training: Needs fuller recovery between heavy sessions
  • Examples: Heavy sets on Monday, moderate on Wednesday, light on Friday

5. Exercise Selection Differences

• Strength Training: Focus on specific movements rather than muscle groups (e.g., squats for stronger legs)
  • Low variety: e.g., squat, squat, squat
• Hypertrophy Training: Variety in exercises for better overall muscle development
  • Examples: Squats, hack squats, leg presses

Getting the Best of Both Worlds

Hybrid Training

• Use more compound, free-weight exercises
• Perform strength exercises (3-6 reps) first, then hypertrophy (6-12 reps) exercises
• Begin at hypertrophy minimum effective volume
• Progress mostly in load week to week

Phased Approach

• Phase Potentiation: Alternate mesos of hypertrophy and strength training
  • First phase: Hypertrophy with sets of 5-10 reps
  • Second phase: Strength with sets of 3-6 reps while maintaining low-volume hypertrophy work
  • Example: 2-3 mesos of hypertrophy, followed by 2-3 mesos of strength, then active rest
  • Repeat cycle

Practical Examples

Concurrent Quad Session

• Squats: 3x6 reps (decent hypertrophy and strength)
• Leg Presses: 2x10 reps (balance of both)

Strength-Specific Quad Session

• Squats only: 5x4 reps (best for strength)

Hypertrophy-Focused Quad Session

• Squats: 2x8 reps (prep for strength later)
• Leg Press: 3x12 reps (better hypertrophy)

Optimal Approach Based on Training Level

• Beginners: Sets of 5-10 reps; easy gains in both size and strength
• Intermediates: Benefit from hybrid concurrent program
• Advanced: Dedicated hypertrophy and strength phases for optimal results

Conclusion

• The optimal approach varies based on training experience
• Beginners can mix both methods easily
• Intermediates benefit from hybrid methods, but with some phase bias
• Advanced trainees need distinct hypertrophy and strength phases