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How To Get Stronger AND Bigger Muscles (4 Things To Avoid)

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Rating: 4.0; Vote: 1

Some peoples muscles tend to get stronger but not bigger over time. There are several possible causes for this. But, in general, its because theyre training in a way that emphasizes strength vs muscle growth even if theyre unaware of it. If youre not gaining muscle mass, but, instead gaining strength, youre likely making this mistake too. But dont worry. By the end of this video, youll know 4 ways thatll help you prioritize muscle building vs strength and that, when done together, will prevent you from getting stronger but not bigger. The first reason why youre getting stronger but not bigger is your training is more geared towards improving your strength rather than size. You want to fully activate your whole muscle to maximize growth. The last 5 or so reps performed in a set is where this happens. These are called effective reps. When using lighter weight, the first several reps that you perform are not as effective for growth. The last several reps provide the most gains. On the other hand, when using a really heavy weight, youre able to fully activate the muscle much earlier on because it needs all the help it can get to lift that heavy weight. But, as a result, youre not able to do as many reps. In this case, you're not exposing the muscle to enough of these effective reps to maximize growth. Meaning? Do more sets with a slightly higher rep range (6-12 reps) and less sets of very heavy, low rep training (2-4 reps. Your strength gains may slow down as a result, but your muscle gains will benefit considerably. The second reason for stronger but not bigger muscles is artificial strength gains. This is where on paper you may be lifting heavier weights, but in reality youre cheating to get there. Youre incorporating more momentum, using less range of motion, performing your reps faster, and recruiting other muscles to help you out. So whenever you decide to add more weight to an exercise, pay very close attention to how you perform the exercise with the new weight and ensure that every little detail in your execution remains the same. Otherwise, the only thing youll be growing is your ego. The third reason youre not gaining muscle mass, but, instead gaining strength, is because of something called neurological adaptations. When you first do a new exercise, youll get stronger rapidly. This is not because your muscle got a lot bigger, but is because your brains ability to activate that muscle during the exercise has improved (i. e. neurological adaptations. This period lasts about 8-12 weeks. But the good news is, AFTER youve maxed these out, further increases in strength are mostly because of increasing muscle size. This is one of the reasons why its so important to stay consistent with your exercises week after week. If youve only been in the gym for a few weeks or have recently re-introduced a new exercise into your regimen, this is a likely explanation for why youre experiencing a ton of strength gains with not much muscle to show for it. In this case, the most important thing is to not give up, your gains are just around the corner. The final cause is VERY common but the easiest to fix; youre not eating enough. Its important to eat enough when youre trying to prioritize muscle building vs strength because muscle growth requires having enough energy available. Now although in certain scenarios you definitely can build muscle while in a calorie deficit, being in a calorie surplus does appear to optimize the muscle building process and seems to become more and more important as an individual becomes more trained. Meaning, that when it comes down to it many of you watching simply just need to eat more. But this doesnt mean simply adding an extra 1, 000 calories to your daily intake. Thatll lead to a lot of fat gain instead of muscle. A good recommendation if you havent been gaining weight and increasing in size is to take your current caloric intake and increase it by approximately 10-20%. This small bump should help to provide you with the energy needed to maximize the muscle building process while also limiting excess fat gain. Implement what I went through in this video to start training in a way that prioritizes muscle growth vs strength and youll visually start seeing the results youre after. And for a step-by-step program that takes care of all of the guesswork for you, then simply take our free analysis quiz below, and well show you what approach will best help you attain a lean, attractive looking physique
Date: 2022-01-03

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Comments and reviews: 10

Steven
Advice from anyone please! I've been training for a year and the 1st 6 months I notice a huge difference in strength and aesthetics. I've been training harder every month, still gaining strength but I weigh the exact same today as I did months ago. I notice more vascularity in my arms and shoulders and I finally see all of my six pack, so I am continuing to look bigger, but I am not gaining any weight. I am eating more and more (healthy foods) every week to the point of feeling super full all the time and still weight exactly the same this morning as 6 months ago. How can I know if I am losing fat and gaining muscle still or if I'm just not making any muscle gains? My waist has stayed the same but I'm pretty much as lean as I've ever been so I dont think I'd really lose anything there anyway at 30 and 6'1. I weigh 178. 1 pounds, which again is the exact same as I weighed 6 months ago to the day. Am I plateauing already? I train as heavy as I can to make 8-12 reps and do 1 set to compete failure for each muscle group each workout 3 to 5 days a week and still seeing progress with weight and reps every couple weeks so I know there is progress but I am a beginner and really just need input from anyone who has been training for a while and might have some ideas on what's going on. Thank you!
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dproulx222
Thanks so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
Can someone help me?
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Sessario
I have a question, i recall one of your videos saying 6-10 sets per muscle group to maximize the gains. but when you break each muscle groups on their own, you give us 4 excercises that would end up with more than 10. Should i just use them all but with less sets per excercise or should i just make my routine more than 12 sets?
Otherwise thanks for the video jeremy, using all the scientific evidences really put me more at ease when doing them. Keep it up
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The
Does anyone know the name of the study mentioned around 4: 30? I have a feeling I might fall into the category of strength gains without muscle size and want to take a closer peek. (Also if you read this Jeremy Id love if you could put links to any articles in the description or include the full titles of articles in the videos pls )
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AfficalS-CHI
I started working out 5 weeks ago. 4-5 times a week and realized that I been trying to eat more than usual every hour or two and I definitely got a bit bigger. For strength and growth for sure increased lately knowing that I been working hard and trying to intake more calories and protein.
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SamJohnsonAZ
I recently had a shoulder injury that left me out of the gym from about 8 months. Now that Im back I use VERY light weight and I do all my reps extremely slow. Ive got most of my gains back Ive lost and Im a firm believer in going light instead of heavy. I also surf the rack dropsets
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Anushka
Huge fan pls ans this
Should we start from being into our maintaince cals sometime and then start decreasing cals. or directly jump off to a deficit.
Like maybe be previviously we r eating sometimes less or sometimes more. so how to implement a deficit correctly?
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FleeingAsian
Hey, can you make a video about headaches in the back of the head when working out? I get these painful headaches my first couple reps when I lift weights it happens every time and has gotten worse I'd appreciate if you can make a vid ab it and how to cure it: )
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Haharu
Does somebody need to tell that do heavy weights for less raps and light weights for higher rap ranges?
Because its logical and reasonable, you can't do it the other way. because its the only option you have and you can.
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Kyle
I usually just puff my chest out and flex my arms really hard while waddling back and forth on my tip-toes around the bar. I sometimes bump into people with a little extra OOMPH and then walk to the next guy and do the same.
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