Strength and Size Workout, Part 2

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Strength and size workouts offer the best of both worlds. They give a sense of comfort to those who want some muscle mass but don’t want to be all show and no go. Basically, you want to put on mass that comes with benefits. After all, all muscle is not created equal. Let me explain.

We’ve covered some of this before in our strength and size workout, part one. But this article will give you some insight into different kinds of muscle.

Hypertrophy is the scientific name of making your cells larger. In this case, you want your muscle cells – referred to as fibers – to get bigger. You can also hypertrophy your fat cells, although that’s not the goal of anyone who steps foot in a gym. In fact, I hope no one, ever, should want to make their fat cells larger.

You can make a muscle bigger without making it stronger. You have what’s referred to as sarcoplasmic hypertrophy. This is where different things in your muscle enlarge, like compartments that contain fluids. Myofiballar hypertrophy- the kind that comes with a strength and size workout – focuses on making the contractile units bigger. These contractile parts are responsible for producing force. So the bigger you make them, the more force you produce. As an end result, you’re bigger and stronger. You would get stronger doing a pure strength workout, but like I said – these workouts blend the two worlds.

To design one of these workouts, you need to drop the reps down and bring the weight on the bar up. There are a ton of examples, but here’s a great way to build up some arm size and strength. In this workout, you’ll do two waves with a 8/6/4 rep structure. It looks like this:

A1. EZ Bar Preacher Curl – 8/6/4 x 2, 3-1-1-0, rest 90 seconds

A2. Close Grip Bench from Pins – 8/6/4 x 2, 3-0-1-1, rest 90 seconds

B1. DB Incline Hammer Curl – 3 x 6-8, 3-0-1-0, rest 60 seconds

B2. Decline DB Triceps Ext – 3 x 6-8 3-0-1-0, rest 60 seconds

You can use this rep scheme with squats, presses, and chin ups to round out a full workout. The idea here is that the first set of 8-6-4 reps preps the body to lift heavier loads in the second wave of 8-6-4.

It’s a good way to shift your training into building functional muscle mass. Give it a try, and you’ll be well on your way to being show and go.

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