Understanding the difference between strength training vs muscle building is key if you want real results.
- How do I train if I want to build more muscle?
- What if I want to get stronger?
- How many reps and sets should I do?
- How long should I rest between sets?
- How much weight should I lift?
- How fast should I move the weight?
- How often should I train each week?
I get questions like these all the time—from friends, and even from my stepfather. When I told him I was going to write about it, he said:
“Make it short. I don’t want to read a whole novel.”
So that’s what I’m doing here. You’ll get a concise breakdown, followed by a practical overview and some helpful definitions.
At the end, I’ll show you how to build an effective training plan for (1) muscle growth and (2) strength – clear, actionable, and no fluff.
The most well-known gym exercise? The bench press. I’ll be using it as an example throughout the article.
Muscle Growth vs. Strength – What’s the Difference?
Many people don’t even realize that there’s a difference between training for muscle growth and training for strength.
Bodybuilders like Arnold Schwarzenegger have a different goal than Strongmen, Powerlifters, or Olympic lifters.
Let’s call this second group “strength athletes.”
For bodybuilders, it’s all about appearance. For strength athletes, it’s all about performance. They train differently—and their bodies look different as a result.
That doesn’t mean bodybuilders aren’t strong. Arnold reportedly benched over 220 kg at his peak. That’s a lot for most people. Some elite powerlifters warm up with that.
But a strength athlete won’t necessarily look like a bodybuilder. They’re often bulkier, less defined, and don’t care about having a six-pack. A ripped physique is essential in bodybuilding—but not in strength sports.
Here’s a visual comparison:
They’re the same height. Georg weighs 10–15 kg more. Frank looks more muscular—because he’s leaner. But in a physical contest? Georg would destroy him.
(Fortunately, the outfits have improved since then.)
The 5 Core Principles for Designing Your Training Plan
Do you want to build muscle or increase your strength?
These 5 training variables determine the direction of your progress. Use them as a guide when designing your workout plan.
Overview:
| Principle | Strength Training | Muscle Growth (Hypertrophy) |
|---|---|---|
| Volume | 1–5 reps, 5–10 sets | 6–15 reps, 3–4 sets |
| Load | 85–100% of 1RM | ~70% of 1RM |
| Rest | 2-5 Min | 30-90 seconds |
| Tempo | 3-0-Explosive–1 | 3–0–3–1 |
| Frequency | 1-2× per week per exercise | 2-3× per week per muscle group |
*1RM = your one-rep max (the heaviest weight you can lift once)
** 3–0–3–1 Tempo = 3 seconds eccentric – no pause – 3 seconds concentric – 1 second hold
Principle Breakdown – Explained Simply
1. Volume
How many reps and sets do you do per exercise? There’s an inverse relationship between them:
- The more reps you do, the fewer sets you need.
- The fewer reps you do, the more sets are necessary.
2. Load
How much weight do you use?
Choose a weight that lets you complete your target number of reps and sets with good form.
Also here:
- Heavier weight = fewer reps
- Lighter weight = more reps
3. Rest
How long do you rest between sets?
Again, it depends on how heavy you’re training:
- More weight → longer rest
- Less weight → shorter rest
4. Tempo
How fast do you perform each movement?
Also depends on the load:
- Heavier = faster execution (especially concentric)
- Lighter = slower movement to increase tension
5. Frequency
How often do you train a muscle or movement each week?
Heavier loads require more recovery:
- More weight = less frequency
- Less weight = more frequency
Summary of Relationships:
| ↗ Reps – ↘ Sets | ↘ Reps – ↗ Sets |
| ↗ Weight – ↘ Reps | ↘ Weight – ↗ Reps |
| ↗ Weight – ↗ Breaks | ↘ Weight – ↘ Breaks |
| ↗ Weight – ↗ Tempo | ↘ Weight – ↘ Tempo |
| ↗ Weight – ↘ Frequency | ↘ Weight – ↗ Frequency |
Training for Muscle Growth (Hypertrophy)
When training for hypertrophy, the goal is to increase muscle fiber size by maximizing time under tension during each set.
Here’s how the 5 principles apply in this context:
1. Volume
6–15 reps, 3–4 sets
This is the sweet spot for hypertrophy. Fewer than 5 reps moves into strength territory. More than 15 → endurance.
Example:
Bench press 10 reps → rest → repeat for 3 sets.
2. Load
~70% of 1RM
Use a moderate weight that allows you to stay within the 6–15 rep range.
Example:
If your 1RM for bench press is 100 kg, you’ll use about 70 kg for hypertrophy.
You should be able to:
- Do at least 6 reps
- But not more than 15 If not, adjust the weight accordingly.
3. Rest
[30–90 seconds]
Moderate rest length is ideal. A good benchmark is 60 seconds between sets.
- Shorter rests (30–45 s) = more metabolic stress
- Longer rests (75–90 s) = more mechanical load
Example:
Bench 70 kg for 10 reps → rest 60 seconds → repeat
Rule:
Plan your rest periods consciously – 30 to 90 seconds works best depending on your intensity and structure.
4. Tempo
[3–0–3–1]
Hypertrophy thrives on time under tension – how long the muscle is actively working.
This tempo hits that sweet spot:
- 3 seconds down (eccentric)
- No pause at the bottom
- 3 seconds up (concentric)
- 1 second hold at the top
Example:
Bench press: lower the bar for 3 sec, press it up in 3 sec, hold for 1 sec at the top.
This method creates maximum muscle tension without slowing things down too much.
5. Frequency
[2× per week]
Most bodybuilding routines train each muscle group twice a week.
Example Training Split:
- Mon: Shoulders, arms, abs
- Tue: Chest, back, abs
- Wed: Legs
- Thu: Chest, back, abs
- Fri: Shoulders, arms, abs
- Sat: Legs
- Sun: Rest
(That’s a variation of one of Arnold’s plans.)
Training for Strength
When your goal is to get stronger, you’re not just chasing bigger muscles – you’re aiming to move heavier loads, more efficiently.
Here’s how the 5 principles shift when strength is the focus:
1. Volume
1–5 reps, 5–10 sets
Low reps, high sets – that’s the formula.
If you’re doing very low reps (e.g. 1–3), you’ll often go up to 8–10 sets. If you’re doing 5 reps, 5–6 sets might be enough.
Example:
Bench 3 reps → rest → repeat 7 times.
2. Load
85–100% of 1RM
In strength training, the weight is heavy – near your max.
- If you can’t do even 1 rep → too heavy
- If you can do 6+ reps → too light
Example:
Your 1RM = 100 kg
→ You train with 85–95 kg for 1–5 reps.
3. Rest
[2–5+ minutes]
This is a key difference from hypertrophy. You need much more recovery time between sets – sometimes even up to 30 minutes if you’re pushing max efforts.
But it’s not “sit and scroll” time: Stay warm and active between sets.
Example:
You bench 90 kg for 3 reps → walk around, stay loose → go again after 4–5 minutes.
Rule:
Don’t start the next set until you’re fully recovered and can perform all planned reps with solid technique.
4. Tempo
[3–0–X–1]
In strength training, you want to move the weight as fast as possible in the concentric phase. That’s your goal: maximum force.
- 3 seconds down (eccentric)
- No pause at the bottom
- X = explode up
- 1 second hold at the top
Example:
Lower the bar slowly, then drive it up explosively.
Controlled down, explosive up. That’s how you build force.
5. Frequency
[1× per week]
Heavy lifting takes more out of you. With loads at 90–100% of 1RM, once per week per lift is usually enough.
Some strength programs add a second day at 85% intensity – but this depends on your recovery.
Final Thoughts
The 5 principles and their variations are not written in stone. They’re general guidelines that help you structure your training intelligently.
And remember:
A “bad” plan with the right mindset is better than a “perfect” plan with no consistency.
So: Train “hard”. Train smart. Stay focused. And enjoy it.
Know someone who wants to get stronger or build more muscle? Share this article with them.
And if you’ve already experimented with different plans—drop a comment and tell us what worked for you.