Keep getting stronger but can't seem to get bigger

H

hunterdare

0
I have been working out religiously for over a year. I have made terrific strength gains, but am barely bigger than when I started.

I use a six day workout rotation (which inclides1 day each push, pull, legs, and full rest and 2 days active rest - 30 min easy cardio). I do the rotation 7 times followed by a full week off and then change all the exercises. I do between 8 and 12 reps with good form on working sets. If I can complete 12 or more reps, I add weight for the next training session.

I have been able to add weight or reps for most exercises of every workout and have about doubled my strength (e.g. bench has gone from 115 x 10 to 225 x 11, curls 40 x 8 to 90 x 11, leg press from 270 x 12 to 680 x 10) but I have barely gained any size (chest was 44" - now 44.75", biceps were 14.75", now 15.125", thighs were 26", now 25."My weight has stayed pretty constant between 215 and 220lbs so I have probably added some muscle and lost some fat, but even so, the size gains seem underwhelming relative to the strength gains.

Any suggestions?
 
You are doing to many repetitions. If you want to get bigger, you need to be working with percentages of 85% and higher with reps in the range of 3-6.
 
Thanks - That is interesting. I had read previously read that lower reps were more for strength training and moderate reps (8-12) for size. How many sets of 3 - 6 reps would you recommend? Should I add weight on each set (such as warm up - 70% - 80% - 90%) or do multiple working sets at the same weight (such as warm up - 85% - 85% - 85%)?

Also, how much rest in between sets? I usually do exercises in pairs (such as bench press and shoulder press), alternating sets between the two execises so I only have 60 to 90 seconds rest between sets but have 3 to 4 minutes before I am hitting the same primary target muscle again.
 
Do 25ish working reps (Ie at your personal record weight) every time. Ideally 5x5, but you can also do 3x8. Squat. Drink milk - loads of it. Actually, do a proper program, eG stronglifts 5x5. More info here
 
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