less weight and not unloading the tension on the muscle with each repetition - Reps, Sets and the Weight Aren’t that Important.

Never Forget that Size is the Prize

When you watch a weight class power lifter, there is a fluidity in the movement. Almost like a dance. Certainly they are strong, but the grace of the movement is equally as impressive. They are using momentum to get their numbers up. In the interview with High Intensity Trainer Luke Carlson on Conditioning Research, Luke said:

If the weight actually moves fast during strength training, momentum is introduced and muscle tension is reduced (as the musculature is essentially unloaded); this is the exact opposite of the goal of strength training and the requirement for muscle fiber recruitment.

In one sentence, he said exactly why you shouldn’t be chasing the classic definition of strength if your goal is building muscle. We need to recruit more muscle fibers and we need to do it safely. That means slowing down the movement and using machines. It means using less weight and not unloading the tension on the muscle with each repetition. In other words, Reps, Sets and the Weight Aren’t that Important.

The Original Goal: Just Build Muscle

You don’t need to bench or squat to build muscle. That fact that most guys use those exercises to do so, doesn’t mean it is necessary. Just fatigue the muscle in a safe manner using machines or static holds like those described in the e-book Hillfit. Then eat to a caloric surplus. I like foods with saturated fat, protein, sugars and cholesterol, such as dairy kefir or ice cream. Then rest. Rest a lot. Stop chasing strength and start chasing muscle.