Introduction
Many people believe that it’s impossible to get both jacked and strong simultaneously due to the different training methods required for each goal. However, combining strength and size training can be achieved with the right methods. In this article, we will explore the key takeaways for effectively training for both size and strength.
Key Takeaways
- Combine rep ranges: To train for both strength and size simultaneously, include a mix of heavy lifting for strength and light to moderate lifting to avoid burnout.
- Refine technique on big lifts: Practice squat, bench press, and deadlift about twice per week to improve your lifting technique and strength.
- Use accessory lifts: Include accessory exercises to target the five key muscles that the squat, bench, and deadlift underemphasize, such as the lats, biceps, rear and side delts, calves, and abs.
- Progression and periodization: Beginners should use simple linear progression for at least the first year of training, while intermediate to advanced trainees should consider long-term block periodization and/or top sets to drive progress.
- Manage recovery: Avoid failure on big lifts, focus on technique, and incorporate deloads at least once every couple of months to promote recovery and prevent overtraining.
Conclusion
Building size and strength at the same time is achievable by combining rep ranges, refining technique on big lifts, using accessory exercises, employing appropriate progression and periodization, and managing recovery. By following these five steps, you can effectively work towards becoming both jacked and strong simultaneously.
