'I'm Getting Stronger But Not Bigger!' (Strength Gains Without Mass)

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Video Summary:

"I'm Getting Stronger But Not Bigger!" (Strength Gains Without Mass)

"Sean, I'm building strength but no size! What do I do?" This is a very common question I receive, and if this describes your situation, you're not alone. There's nothing more frustrating than putting your time in at the gym, training hard, and seeing strength gains but no mass.

But what is causing this? After all, if progressive overload is the underlying basis for achieving continued muscle growth, how is it possible to add a decent amount of weight to all of your exercises but not build a reasonable amount of muscle as a result?

Well, what most people don't know is that strength is gained both through an increase in actual lean tissue AND through improved neural efficiency as well. If you seem to be building strength but not muscle, it means that your body is simply becoming more efficient at using the existing muscle that it already has.

What causes this?

While it's possible that it could due to training in an excessively low rep range (1-4 reps per set) or insufficient total training volume, the much more likely reason is that your diet is not properly structured. In order to gain new muscle tissue, you must consume a surplus of calories each day. This provides your body with the additional energy that is needed to synthesize new muscle tissue. Without a calorie surplus, it will be physically impossible for you to gain any new muscle whatsoever.

So, if you're gaining strength but not weight or mass, take a closer look at your diet and ensure that you're consuming a calorie surplus each day around 15-20% above your calorie maintenance level, and that you're obtaining those calories from a well balanced mix of high quality protein, carbohydrates and fats. Check out my free macronutrient calculator below which will automate the process for you.

In almost all cases, fixing your diet will immediately allow you to begin gaining both strength and size.

[Sean_Nalewanyj]

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[richardliuzzo]

Judging from the comments, people still don't get it so allow me to explain...

Basically what he's saying is that lifting heavy weights for low reps will increase strength and myofibrillar hypertrophy (actual muscle tissue and density) and by lifting lighter weights for higher reps you'll increase sarcoplasmic hypertrophy (a swelling of fluid within the muscle that makes them appear bigger but is not the actual muscle fiber tissue).

Hopefully everyone understands the difference between training for strength (actual muscle) and training for size (blood and water) now.

[teddybear]

I don't know man, I eat what I want and when I'm trying I will start on 4 reps and work up to 12 in the coming months, and when I hit 12 or more I up the weight and lower the reps, and about 10 years of that you will look a beast, simple

[dunkleybwoy]

Here's the thing, if you are continually getting stronger after 2 months size is surely to follow. You can't continually be getting stronger and not eventually get bigger. So I doubt diet is the problem here. Some people don't realise they are actually getting bigger but because it's not the gains they hoped they assume nothing has changed. A lot of 'body dysmorphia' going on here...

[unknownyoutubeuser]

It’s bc in the beginning stages of lifting, ur body gains a decent amount of strength just off of improving your neuromuscular coordination (motor unit recruitment), once u get past that stage, muscle gain with strength increase is almost inevitable

[offgridliving]

Got to be honest bro your pretty much the only one I listen to on here. You really know your stuff and your straight down the line with it. I appreciate what you do brother. Thank you

[cxnimel]

8 years ago and youre still going strong on yt, congrzzz💯💯 :)!!!

[kulfi]

tbh it could be body dysmorphia too. stay strong bros

[goddessvibes]

I've been lifting weights now for 2 years and I am so much stronger and fitter but not much muscle growth. Yes, maybe lean muscle but that's not what I want. I know I'm not eating enough because my lifestyle is physically demanding. So I keep losing weight rather than putting on muscle weight

[Dan-chkv]

It's amazing how simple this point is, and yet it needs to be explained ALL the time, because there are so many nonsense "tricks" out there.

[bbrandumbb]

Literally having the reverse issue. Great genetics, quick muscle growth, yet still struggling to break pr plateus. Plan to start a bigger bulk.

[FromTheWombTotheGrave]

You’re not wasting ur time working out just cuz of your diet, training is the MOST important part. U will gain muscle as long as ur resistance training and pushing to failure. Sleep+diet is more of supplement than necessity. Training is the only way u change the body

[vanakevorkian]

I have been getting stronger without gaining much muscle mass. I would say significantly stronger. But if I up my calories by just a tiny bit I can quickly notice fat gain. I am a female so not sure if that would make a difference or not. I also lift much heavier than you would think from my physique. Any advice?

[robertmoore]

If I get stronger but not bigger, I won’t mind. Strength of the muscle, to me, is more important to me than the size of the muscle. Maybe sometimes bigger doesn’t always mean better...

[moistpretzelz]

Just hit 210 on bench but I’m still 145 lbs PLEASE SOMEONE HELP OVE BEEN SHOVING 3000 calories down my throat the past two months

[poowzsg]

I've been making substantial strength gains all year and have been tracking them on a weekly basis. I also started tracking body fat % and my weight over the past 3 months. Based on what you said I must be eating enough calories to maintain bc my body weight is staying at 158 - 161 lb,  my body fat has fluctuated +- 4lb, and my strength continues to increase, shouldn't I at least be loosing fat?  My workout routine is consistent with what you recommended. My goal with the routine I have was to eat enough to maintain, gain strength, and let the fat come off slowly.. the only part not happening is the fat coming off. What's your thoughts?

[rataflaca]

I am getting stronger, been about 2.5 months in the gym, eating a lot and relatively right but i have gaining weight in my belly. have increase 4 pounds in this 2.5 months. weird because i am really getting stronger and working once a week every muscle. each day 50 min relatively high intensity

[earldavis]

Myofibrillar hypertrophy= heavy weight 3x5, 4x5, 5x5. Muscle density and strength due to more muscle fibers. Sarcoplasm hypertrophy = medium close to heavy weight 3x12 more reps less recovery time fuller bigger muscles due to more volume and fluid in the muscle.

[justinosborne]

I'm gaining some size but I'm also making huge jumps in strength on a calorie maintenance/brief surplus. In August, I was 25% body fat at 217lbs.  I'm now 22.5% body fat at 218lbs.  I guess, I have to accept the fact that a increase in lbm, does not equal significantly larger arms. 

[Turboy]

Getting stronger without getting bigger is to me the ideal situation. I don't want bulky muscles interfering with my range of motion. I'd rather be the smallest guy in the gym that's pushing a 400 pound bench press rather than be the biggest guy in the gym who can't make a 300 pound bench press.