Strength Gain Myths vs Facts Reddit

The One Fact That Debunks 90% of Strength Myths

When you're trying to separate strength gain myths vs facts on Reddit, the noise can be deafening. But the single most important fact is this: you build the most strength by lifting in the 3-6 rep range at about 85% of your one-rep max, and stopping 1-2 reps before you physically cannot lift the weight again. You’ve probably seen the opposite. You’ve seen influencers screaming through a final, grinding rep, heard you need to “shock the muscle,” or felt like a workout wasn’t “good” unless you were sore for three days. The truth is, that approach is a fast track to burnout, not strength. It looks intense, but for consistent, long-term progress, it's one of the slowest and most frustrating paths you can take. Real, lasting strength isn't built on total annihilation in a single workout. It's built by applying a precise, repeatable stress, recovering from it, and then applying a slightly greater stress next time. That’s it. The rest is mostly distraction.

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Why 'Training to Failure' Is Actually Making You Weaker

The biggest myth you'll find is that you must train to absolute failure-the point where you can't complete another rep-to grow. This feels right, but it's fundamentally wrong because it ignores the most critical variable: fatigue. Think in terms of a "Stimulus-to-Fatigue Ratio" (SFR). Every set you do provides a muscle-building stimulus but also generates fatigue. Your goal is to get the most stimulus for the least amount of fatigue.

• Training to Failure: A set taken to absolute failure might give you a 100% growth signal, but it costs you 100 units of fatigue. This fatigue hits your muscles and your central nervous system, impacting your ability to perform well for the rest of the workout and even for days after.
• Submaximal Training: A set where you stop with 1-2 reps left in the tank (known as Reps in Reserve or RIR) gives you about 95% of the growth signal but only costs you 50-60 units of fatigue.

The math is clear. You can perform almost two highly effective sets for the same fatigue cost as one single set to failure. This allows you to accumulate more high-quality training volume over the week, and that total volume is the primary driver of muscle and strength gain. Pushing to failure constantly digs a recovery hole so deep that you can't train hard enough or frequently enough to actually progress. You're spending more time recovering from your workouts than you are benefiting from them.

That's the logic: stop short of failure to manage fatigue and do more quality work. But here's the question the logic doesn't solve: how do you know if you're *actually* getting stronger? What did you bench press for 5 reps six weeks ago? If you can't answer that with an exact number, you're not managing progressive overload. You're just exercising and hoping for the best.

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The 3-Step Protocol for Consistent Strength Gains

Forget “muscle confusion” and other myths. Strength is built with structure and patience. This three-step system works because it's based on the non-negotiable principle of progressive overload. Do this for 8 weeks, and you will be stronger.

Step 1: Find Your Real Working Weight (Not Your Ego Weight)

Your working weight is the weight you can lift with good form for a specific number of reps. We're not testing your one-rep max. Instead, find your 5-rep max (5RM) or 8-rep max (8RM). This is the heaviest weight you can lift for 5 or 8 reps before your form breaks down. For example, if you can squat 185 pounds for a tough but clean 5 reps, your 5RM is 185. Your starting *working weight* for a program calling for sets of 5 will be about 90% of this, which is around 165 pounds. It should feel challenging but manageable, leaving you with about 2 reps in reserve on your first set.

Step 2: Use the 'Plus One' Method for Progression

This is the simplest way to apply progressive overload. Let's say your program calls for 3 sets of 5 reps (3x5) on the bench press with your starting weight of 135 pounds.

• Workout 1: You get 5 reps, 5 reps, then 4 reps on your last set. Your goal is not met. That's fine. You record it.
• Workout 2: You come back fresh. You aim for 3x5 again. This time you hit 5, 5, 5. Goal met.
• Workout 3: Since you completed all your reps last time, you add the smallest possible weight, usually 5 pounds. Your new weight is 140 pounds. Maybe you only get 4, 4, 3. This is your new baseline. Your goal is now to work your way up to 3x5 at 140 pounds.

This methodical, one-rep-at-a-time approach is how real, measurable strength is built. It removes emotion and ego from the equation.

Step 3: Deload Before You Break

After 4 to 8 weeks of consistently pushing and adding weight, your body will accumulate fatigue that a few days off can't fix. This is when you plan a deload week. A deload is not a week off. It's a week of active recovery.

• How to Deload: Go to the gym and perform your normal workout, but use only 50-60% of your usual weights. If you were benching 185 lbs for 3x5, you'll deload with 95-110 lbs for 3x5. The workout will feel ridiculously easy. That is the entire point. You are flushing out systemic fatigue, letting your joints and connective tissues heal, and preparing your body to adapt to a new level of stress. The week after a proper deload is often when you will break through a plateau and hit a new personal record.

What Real Progress Looks Like (It's Slower Than You Think)

Social media creates the illusion that you should be adding 20 pounds to your bench press every month. The reality is much different, and understanding the timeline will keep you from quitting.

• Month 1 (The 'Newbie' Gains): If you're new to lifting, you will get strong fast. This is mostly your nervous system becoming more efficient at recruiting the muscle you already have. It's common to add 10-20 pounds to your squat and deadlift and 5-10 pounds to your bench press in the first 4-6 weeks. Enjoy it, but know that this pace will not last.
• Months 2-12 (The Real Grind): This is where true strength and muscle growth begins. For an intermediate lifter, adding 5 pounds to your bench press and 10 pounds to your squat or deadlift *per month* is excellent progress. Sometimes you'll be stuck on the same weight for 3 weeks, then suddenly break through. This is the normal rhythm of getting strong. The key is to keep showing up and following the plan.
• Year 2 and Beyond (The Long Game): Progress slows down significantly. Adding 5 pounds to a major lift every 4-8 weeks is a huge win. This is where the myths about “advanced techniques” creep in. The fact is, the same thing still works: progressive overload, just applied with more patience. If you're consistently tired, your joints ache, or your lifts are stalling for more than 2-3 weeks, it's not a sign you need a new, complicated program. It's a sign you need to check your recovery: Are you sleeping 7-9 hours per night? Are you eating enough calories (a small 200-300 calorie surplus) and protein (0.8g per pound of bodyweight)? Fix those first. They are responsible for 99% of plateaus.

Frequently Asked Questions

Soreness Is Not a Good Indicator of Growth

Muscle soreness (DOMS) is just a sign of novel stimulus or muscle damage, not an effective workout. A perfectly effective strength workout might leave you with zero soreness. Chasing soreness often leads to excessive fatigue, which hurts your next workout. Focus on progressive overload, not how sore you are.

'Muscle Confusion' Is a Myth; Progressive Overload Is a Fact

Constantly changing your exercises to “confuse” the muscle is a myth. It prevents you from getting good enough at any single movement to actually overload it. The muscle doesn't get confused; it gets stronger by adapting to a specific, repeated, and progressively heavier stress.

Optimal Rest Time Between Sets for Strength

For heavy compound lifts in the 1-6 rep range, you need to restore your ATP (your muscles' immediate energy source). This takes time. Rest for 3-5 minutes between your main work sets. For smaller accessory exercises in the 8-15 rep range, 90 seconds to 2 minutes is sufficient.

The Best Rep Range for Pure Strength

For developing maximal strength, the majority of your work should be in the 1-6 rep range, using over 80% of your one-rep max. This trains your central nervous system to recruit muscle fibers with maximum force. However, including some work in the 6-12 rep range is also important for building muscle mass, which supports long-term strength potential.

How Much to Eat for Strength Without Getting Fat

To fuel strength gains and recovery, you need to be in a slight caloric surplus. A surplus of 200-300 calories above your daily maintenance level is the sweet spot. This provides enough energy to build muscle and recover without adding significant body fat. Aim for 0.8-1.0 grams of protein per pound of bodyweight daily.