Why You're Not Getting Stronger But Bigger Explained

You're Not Getting Stronger Because You're Training for Size

You look in the mirror and see progress. Your arms are fuller, your chest is bigger. But when you get under the barbell, the numbers aren't moving. The weight that was heavy last month is still heavy today. It's a frustrating paradox: you're getting bigger, but not stronger. This isn't a sign that your training is broken, but it's a clear signal that you're training for the wrong goal. You are not getting stronger because you are training for muscle size, not neurological strength. This happens when you lift in the 8-15 rep range. This style of training increases muscle volume by filling cells with fluid, a process called sarcoplasmic hypertrophy. It makes you look bigger but does not maximally increase force production.

This approach is effective for bodybuilders whose goal is visual mass. It is not effective for powerlifters or anyone whose primary goal is lifting heavier weight. To get stronger, you must train your nervous system to recruit more muscle fibers at once. This requires lifting heavier weights for fewer repetitions, typically in the 1-5 rep range. Here's why this works.

The Two Types of Muscle Growth Most People Confuse

Most training advice confuses two different types of muscle growth. The first is sarcoplasmic hypertrophy. Think of this as increasing the fuel tank size in your muscle cells. It involves more glycogen, water, and other non-contractile elements. This is the 'pump' you feel from high-rep sets. It adds size quickly but has a smaller impact on your one-rep max.

The second type is myofibrillar hypertrophy. This is like building a bigger engine. It increases the number and thickness of the actual contractile proteins, actin and myosin, inside your muscle fibers. This growth directly increases your ability to produce force. It is stimulated most effectively by heavy loads and low repetitions.

To understand this better, let's look at your muscle fibers. You have different types, primarily slow-twitch (Type I) and fast-twitch (Type II). High-rep, 'pump' style training is great at fatiguing Type I and some Type IIa fibers, causing them to swell with sarcoplasmic fluid. But for raw strength, you need to target the most powerful fibers: Type IIx. These fibers are only recruited under extremely heavy loads-the kind you can only lift for a few reps. When you train heavy, you're not just building the muscle fibers themselves (myofibrillar hypertrophy); you're training your brain and central nervous system (CNS) to fire them all at once, with maximum force. Strength is a skill, and heavy lifting is the practice. The most common mistake is chasing the pump exclusively. Doing sets of 12 reps builds sarcoplasmic volume but provides little stimulus for your central nervous system to improve its efficiency. Here's exactly how to do it.

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How to Shift Your Training from Size to Strength

Making the switch from size-focused to strength-focused training requires a simple change in your approach to your main compound lifts like squats, bench presses, and deadlifts. Accessory work can remain in higher rep ranges.

Step 1. Change your main lift rep range to 3-5 reps

For your primary compound exercise of the day, work with a weight that you can only lift for 3 to 5 repetitions with good form. This weight should be around 85-90% of your one-rep max. This intensity is the key stimulus for myofibrillar growth and neurological adaptation. If you can do more than 5 reps, the weight is too light. Instead of just picking a weight, think in terms of Reps in Reserve (RIR) or Rate of Perceived Exertion (RPE). For your main strength work, you should be finishing your set with only 1-2 reps left in the tank (RIR 1-2), which corresponds to an RPE of 8-9 out of 10. This ensures the intensity is high enough to trigger a strength adaptation without leading to form breakdown.

Step 2. Increase weight by 2.5-5% when you hit your rep goal

Progressive overload for strength is about adding weight, not reps. Once you can successfully complete all your planned sets and reps for a given exercise, increase the weight. For example, if your goal is 3 sets of 5 reps and you achieve it, add 2.5% to 5% more weight in your next session. This small, consistent increase forces your body to adapt and get stronger. This is the principle of progressive overload, the absolute cornerstone of getting stronger. If you hit a plateau where adding 5 lbs feels impossible, consider micro-loading. Using 1.25 lb or 2.5 lb plates allows for smaller, more manageable jumps in weight, ensuring you can keep progressing week after week.

Step 3. Track your total volume and intensity

To ensure you are progressing, you must track your numbers. The key metric is total volume, calculated as Sets × Reps × Weight. This shows your total workload. For strength, you also want to see the weight on the bar (intensity) increase over time. This isn't just about data; it's about motivation. Seeing a graph of your squat strength trending upwards over three months is a powerful psychological boost. You can track this in a notebook, but it requires manual calculation after every workout. An app like Mofilo can be a useful shortcut, as it automatically calculates your total volume for every exercise, so you can see instantly if your strength is trending up without the manual effort.

The Critical Role of Fuel and Recovery for Strength

Lifting heavy is only half the battle. You can have the perfect training program, but without proper nutrition and recovery, your strength gains will stall. Your body doesn't get stronger in the gym; it gets stronger when it's recovering from the work you did in the gym.

Fueling for Force Production

While a caloric surplus is famous for building size, it's also crucial for strength. Your body needs adequate energy to perform high-intensity lifts and repair the muscle tissue afterward. Aim for a slight caloric surplus, around 250-500 calories above your maintenance level. Prioritize protein, consuming at least 1.6-2.2 grams per kilogram of bodyweight to provide the building blocks for myofibrillar hypertrophy. Don't neglect carbohydrates; they are your CNS's primary fuel source. Low carb intake can lead to lethargic workouts and impaired CNS recovery, directly hindering your ability to lift heavy.

Recovering for CNS Adaptation

Strength training is incredibly demanding on your Central Nervous System. Unlike muscle soreness, CNS fatigue is a deeper exhaustion that can take longer to recover from. This is where sleep becomes non-negotiable. Aim for 7-9 hours of quality sleep per night. During deep sleep, your body releases growth hormone and testosterone, which are critical for repair and adaptation.

Implementing Deloads

You cannot push for maximal weight every single week indefinitely. Your body needs planned periods of reduced intensity and volume to fully recover and dissipate accumulated fatigue. This is called a deload. Every 4-8 weeks, plan a week where you reduce your training weights by 40-50% or cut your total sets in half. You'll come back from a deload week feeling refreshed and often stronger than before.

What to Expect When You Switch to Strength Training

When you shift to a strength-focused program, your progress will feel different. You will not get the same muscle pump you are used to. Your workouts might even feel shorter because you will spend more time resting between sets, typically 2-3 minutes, to allow your nervous system to recover for the next heavy lift. Embrace the change in feeling. The satisfaction will no longer come from a temporary pump, but from the concrete, objective achievement of adding another plate to the bar. This is a more sustainable and measurable form of progress. Your logbook or app becomes your new source of validation.

Expect your strength on your main lifts to increase steadily over the first 4-8 weeks. These initial gains are often rapid as your nervous system becomes much more efficient. Your muscle size will not decrease. However, the rate of size gain may slow down compared to a high-volume, pump-focused routine. This is the trade-off for maximizing strength. Progress is never linear, so focus on consistent, small increases in weight on the bar over months, not weeks.

Frequently Asked Questions

Can I train for both size and strength at the same time?

Yes. This is often called a power-building routine. Perform your main compound lift of the day in the 3-5 rep range for strength. Then, perform your accessory exercises in the 8-12 rep range to accumulate volume and stimulate size.

Will I lose my size if I stop training with high reps?

No. As long as you maintain sufficient total training volume and consume adequate protein, around 1.6 grams per kilogram of bodyweight, you will maintain or even continue to build muscle mass while getting significantly stronger.

How important is rest for getting stronger?

Rest is critical. Heavy lifting in the 1-5 rep range is very taxing on the central nervous system. You need longer rest periods, often 2-5 minutes between sets, to perform each set with maximum force and proper technique.

How often should I train for strength?

For most people, 3-4 days per week is the sweet spot. This allows for enough frequency to practice the main lifts (like squats, bench, deadlifts, and overhead presses) while providing adequate recovery time for your CNS and muscles between sessions. A common approach is an upper/lower split or a full-body routine three times a week.

Do I need special equipment like belts and lifting shoes?

Initially, no. A solid foundation of strength can be built with just a barbell, plates, and a rack. However, as you get stronger, equipment can become a valuable tool. A lifting belt helps you brace your core for heavier squats and deadlifts, potentially increasing safety and performance. Lifting shoes with a solid, elevated heel can improve squat mechanics and stability. Think of them as tools to optimize performance once you've mastered the fundamentals.

You read this far. You're serious.

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