How to not get bulky but still get strong

Being strong is essential. Itpromotes fitness, enhances health, and helps you age gracefully. However, manypeople hesitate to pursue strength training because they fear becoming bulky.

Thispost is not about the misconception that getting bulk is easy. Its not. It’shard. Many people lift weights, consume large amounts of protein, and sometimeseven use performance-enhancing drugs for years to gain, or at least try togain, muscle. For most people, especially women, the risk of unintentionallybecoming overly muscular is minimal.  

Butthat is not the point today. Today is all about how strength training andhypertrophy (training for muscle) are not the same. Sounds crazy but those aretwo very different things. So today let’s focus on the art of getting strongerand the differences between training for strength and training for musclegrowth.

Strength vs. HypertrophyTraining

Different Goals, Different Systems

Whentraining for strength, you're primarily training your nervous system. Strengthtraining involves improving neuromuscular efficiency, where your body learns toactivate more muscle fibers more effectively.

Incontrast, bodybuilding focuses on muscle hypertrophy—growing muscle size. Thisrequires a different approach that targets muscle fibers more directly tostimulate growth.

Sure,you train your muscles too when training for strength. Keep in mind that thestrongest humans on the planet will take time away from their normal trainingto train specifically to increase muscle size. They are two different things inalmost every way. Let’s talk how.

Rep Range

• Strength Training:     Typically involves lifting heavier weights for fewer repetitions,     generally in the 2-6 rep range. This helps improve maximal strength and     power.
• Hypertrophy     (Bodybuilding): Uses a wider rep range, often between 5-30 reps per     set. Higher rep ranges help to maximize muscle fatigue and growth over     time.

Volume

• Strength Training:     Involves lower volume, around 6-12 hard sets per week per exercise. This     amount is sustainable and effective for building strength without     overtraining.
• Hypertrophy Training:     Requires significantly higher volume, usually 12-28 sets per muscle group     per week. This high volume is necessary to induce muscle growth.

Tempo

• Strength Training:     Emphasizes explosive movements, even for slower lifts. The goal is to move     the weight quickly and efficiently.
• Hypertrophy Training: Focuses     on controlled movements, especially on the eccentric (lowering) phase. For     example, in a squat, you would lower slowly to maximize muscle tension.

Progression

• Strength Training:     Primarily focuses on increasing the load over time. Progress might involve     adding weight to the bar or using more advanced training techniques.
• Hypertrophy Training:     Can progress through increased volume, such as additional sets or     exercises. The emphasis is on consistently challenging the muscle to grow.

Practical Application

Ifyour goal is to get strong without getting bulky, you can adopt astrength-focused approach. Aim for lower reps with heavier weights, moderatevolume, and focus on explosive lifts. This method will improve your strengthefficiently without significantly increasing muscle size.

Fora structured plan to get strong without getting bulky, feel free to reach out.We offer a free beginner strength guide to help you get started on your journeyto a stronger, healthier you.

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