In this article, we will discuss the eighth video in Dr. Mike’s series on breaking through strength plateaus. Although the video focuses on adding muscle size, which may seem counterintuitive in a strength series, the reasoning behind this approach is well-founded. There are three main contributing factors to strength in any given lift: technique, neural output, and muscle size and architecture. This article will explore the importance of increasing muscle size to break through strength plateaus and provide practical advice on how to effectively do so.
The Importance of Muscle Size for Strength
Muscle size is a crucial component of strength, and increasing muscle size can help break through strength plateaus in several ways:
- Size gains can power strength gains by providing a more substantial foundation for technique, neural, and architectural adaptations.
- Gaining muscle size regularly can prevent plateaus from occurring in the first place, allowing for consistent strength improvements.
- Adding muscle size can also compensate for poor technique, allowing individuals to gain strength despite technical limitations.
Tips for Increasing Muscle Size to Boost Strength
To effectively increase muscle size and convert it into strength gains, consider the following steps:
- Switch to sets of 5-10 reps with derivative lifts: Focus on exercises that challenge the muscles more and the joints less, such as high bar squats, deficit deadlifts, and wide grip presses.
- Commit to a hypertrophy phase for at least several months: To build momentum and ensure lasting muscle growth, dedicate a significant amount of time to higher-rep training.
- Ensure challenging volume: Aim for 3-4 sets of 10, pushing recovery limits without overdoing it.
- Eat in a caloric surplus: Aim to gain at least half a pound per week for 4-16 weeks to maximize muscle growth.
- Transition back to sets of 3-6 reps for several months: After the hypertrophy phase, refocus on strength training to allow the nervous system to realign and adapt to lower rep ranges.
Conclusion
In conclusion, increasing muscle size is an effective strategy for breaking through strength plateaus and achieving consistent strength gains. By following the tips outlined in this article, individuals can effectively grow their muscles and learn to leverage that growth for improved strength performance. Remember to be patient during the hypertrophy and transition phases, as it may take time to see the full benefits of increased muscle size on strength gains.
