Weight Training For Size and Strength

Although most of us will never step onto the stage for a bodybuilding contest, one of the reasons we get involved in fitness and exercise is to look better, whether that be losing weight or appearing more muscular and fit. We probably won’t ever compete in a power lifting contest either, but we’d all like to be stronger and more physically capable.

The goals of gaining size and strength are the primary reason why most of us begin lifting weights. You want to be more muscular, have a lean, athletic physique, maybe attract a few envious stares when you’re on the beach.

Here’s the bones of a workout you can use to gain size and strength, working toward both goals at the same time.

Strength Sets

Strength sets will use heavier weights for sets consisting of 2-3 reps. Start your strength sets with 5 sets of 2 reps each. Keep the weight constant. Each workout, add 1 rep to each of these sets until you are doing 5 sets of 3 reps. Once you reach that point, add 10 pounds to the bar and start over. Rest 2 minutes between each set. So a sample schedule cycle would look like this:

Workout 1: 2/2/2/2/2
Workout 2: 3/3/2/2/2
Workout 3: 3/3/3/2/2
Workout 4: 3/3/3/3/2
Workout 5: 3/3/3/3/3
Increase 10 pounds
Workout 1: 2/2/2/2/2
Etc…

Size Sets

For size set you’ll use a lighter weight but do more reps. Your goal for each set is to lift until the point of near-failure. Each size set consists of 3 sets of at least 5 reps and no more than 10. When you can do 3 sets of 10 reps, add weight to the bar. Rest only 1 minute between sets instead of two. A tip is to start with a weight you can do for 7 – 8 reps for the first set. This should enable you to get at least 5 reps in the remaining two. A sample size cycle might look like

Workout 1: 8/6/5
Workout 2: 9/7/5
Workout 3: 9/7/6
Workout 4: 10/8/6
Workout 5: 10/9/7
Workout 6: 10/10/7
Workout 7: 10/10/9
Workout 8: 10/10/10
Increase 10 pounds and restart

Do both types of exercises each workout, doing strength cycle first. Example:

Squats, 5 sets x 2 reps
Squats, 3 sets x 5 – 10 reps

Both the routines above are intended as sample. Use your own strength and progress as a guide. Keep the focus on heavy compound big-lift movements like dead lifts, squats, bench, military press, etc…. These are the best exercises for making overall gains in size and strength.