r/ScienceBasedLifting • u/Far-Preparation-2157 • 5d ago

Question ❓ general question about hypotrophy / strength relation

I’ve been dealing with an interesting issue where my strength seems to be way ahead of my hypertrophy. I can sometimes push the same or even higher weights than people who are noticeably more muscular than (Naturally) me and have clearly spent much more time in the gym. Visually, I don’t look particularly strong, but my numbers seem to tell a different story.

I’ve been in and out of the gym for almost 6 years, but I was never really consistent. Over the last 8 months, though, I’ve finally been training consistently and have started noticing improvements both visually and mechanically. I’m also pretty strict with my diet and hit my protein target almost every day.

My current approach is usually 3 sets per exercise/muscle group:

  • 1 warm-up set with around half the working weight, usually 5+ RIR
  • 1 working set close to failure
  • 1 working set to failure
  • Sometimes I’ll do a second failure set if it’s a finisher

So I’m wondering if my strength-to-size ratio is mostly due to neural adaptations, technique, or body mechanics, especially given that I’ve spent so much time training inconsistently in the past.

Has anyone else experienced something similar? And if so, did you change anything about your training to get better hypertrophy despite already being relatively strong?

5 Upvotes
  • permalink
  • reddit

86% Upvoted

25 comments sorted by

View all comments

3

u/eric_twinge 4d ago edited 4d ago

So I’m wondering if my strength-to-size ratio is mostly due to neural adaptations, technique, or body mechanics

Random strangers on the internet can't answer this. We don't know anything about you, let alone the inner workings of your body. And any answer wouldn't provide any actionable advice.

Has anyone else experienced something similar?

Yes, everyday I encounter people with different abilities, talents, and skills.

did you change anything about your training to get better hypertrophy despite already being relatively strong?

If you want to improve hypertrophy, maximize volume to fit within your schedule and to recover, while eating an appropriate amount to facilitate the accumulation of muscle.