Is there a difference between mass training and strength training. What i mean is if i work out a certain way, will i gain more mass than strength and vice versa? If so, how do i do these. Please explain. Thanks a head of time.
I'm assuming you mean to ask: is training for strength different from training for muscle hypertrophy?
The answer is yes. These two are correlated, but the correlation is not exactly 1.
There are many articles and threads that discuss this. I suggest you do a search. Here are two that I can remember just off the top of my head:
There is no such thing as “firming and toning.” There is only stronger and weaker.
-- Mark Rippetoe
Training for mass will generate strength gain. Training for strength will generate mass gain. Picture mass on one end of a spectrum and strength on the other. You cannot isolate yourself on either end of the spectrum, but you can focus on one end or the other. It all comes down to what your goals are. I think it's pretty clear-cut on this forum as to what routines are beneficial for what types of goals.
Last edited by platypus; 04-21-2010 at 02:54 AM.
ain't nuttin but a peanut.
You will have gotten stronger when the weight that feels heavy is actually heavier than the weight that feels heavy now. Then the weight that feels heavy now will be a warmup for the weight that feels heavy then. But the weight will always feel heavy or you're not lifting enough weight. Clear? -Rippetoe
When the goal is to gain mass, it would be wise to make strength the main focus.
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The main difference is in the number of repetitions performed in a workout. As the weight increases you are able to do less and less repetitions in a session. When you hear 'low reps for strength' it is a moot point, because you cannot choose to do high reps, the weight itself defines this parameter. If you train for strength you have to do low reps.
At lower intensity it makes sense that you would not perform a workout using a scheme such as 5x3 or 10x1. There is more leeway in terms of the number of repetitions per set and the overall work you manage. That is not to say low reps are not for hypertrophy. One advantage of doing lower reps is to keep the weight high. Another is to ensure proper form. If you are using machines and isolations repetition does have to be high. There is no such thing as a 1 rep max bicep curl. The nature of the exercise means you are able to achieve high levels of microtrauma to the muscle without too much nervous activation that you would get from a compound movement.
In a nutshell use heavy weight low volume for strength, and medium weight with high volume for hypertrophy, either in the same workout, the same week, or as part of a cycle.
Last edited by hairyback40k; 04-21-2010 at 01:18 PM.
"The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy *h*t up off the ground" Rip
Max 3x5 Goal 3x5 by 12/31/11 *1X5
Bench (245) (275) 285x1x1 335
Dead (385)* (445) 435x1x1 505
Squat (320) (355) 355X1X1 405
Squat (195) (275) 20 Reppers!
(950) (1075) 1075 1245 Goals (Not including 20 reps)
5'10" 288Lbs 02/01/2011 Goal Weight 230 On my way back from a Break!
I didnt start putting on noticeable size until I switched to 5/3/1 and added volume after my direct strength training. I added something like 30 pounds to my squats on madcow 5x5 and hardly put on any leg mass.
Training strictly for mass you will get big, but not necessarily strong.
Training strictly for strength, you will get big.
It's like I always say about building a motor - (horsepower = mass, torque = strength)
If you build a motor for horsepower, you'll get some torque.
If you build a motor for torque, you will get horsepower.
Give chalk a chance.
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It all depends on where you are at and your level of training. It needs to be more specific when your an intermidiate to advanced level lifter. As a beginner you need more structural training as opposed to pure hypertrophy training, but as you advance things need to be tailored and training needs to be geared more towards hypertrophy if size is your main goal, but at the same time you still need to surf the strength curve from one protocol to the next.
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