Apply Resistance to Gain Strength and Volume

If you want to gain strength and muscle volume, you must use weights with adequate resistance. It's necessary to understand what range of repetitions and weight will help you maximize the results you are trying to achieve.
Apply Resistance to Gain Strength and Volume

Last update: 02 March, 2019

Working with adequate resistance is the only way to gain strength and muscle volume. While it’s true that the number of sets and repetitions are influential factors, the weight you’re lifting is one of the keys that guarantee performance.

Depending on the objective that you want to achieve, the weight you must lift and the number of repetitions will vary. Therefore, in this article, we are going to tell you everything you need to know about this topic.

First of all, when we say “resistance”, it means choosing a weight that allows you to complete the repetitions appropriate to and according to your goals. Obviously, if you want to gain strength and muscle volume, it’s possible that training with a high number of repetitions and little resistance isn’t the most productive option.

On the other hand, training with a range of moderate repetitions is the best way to build muscle mass. Among other things, this increases hormonal responses, saves protein, and provides the necessary tension lapse that prevents muscle damage.

This type of training works to gain muscle mass and, consequently, to achieve an increase in volume.

For this to be possible, you need to know what range of repetitions will help you to maximize the results you want to achieve. Don’t forget that genetics, age, type of workout, and nutrition are aspects that will determine the evolution of each and every athlete.

What’s the adequate resistance to gain strength and volume?

On this topic, you should know that athletes who want to gain strength and volume have to work with a specific resistance. This means that you have to challenge your muscles by lifting weights that engage the muscles to the fullest.

To attain volume, you must certainly choose a weight that allows you to reach muscle failure in a range of between 6 and 12 repetitions. If you notice that you can reach 12 repetitions without difficulties, you must add some weight. This ensures that you reach a point where you always maintain posture and control of the movement.

Always maintain posture and control during a set.

As always, we remind you that it’s vital to learn to perform the exercise with good technique and posture before increasing weight. This will allow you to evolve and avoid injuries.

Creating muscle mass to gain strength and volume

So, it’s now clear that you have to select the correct load to achieve the goal of creating muscle mass. In fact, this explains the body’s ability to develop itself through weight training.

As we mentioned, if you want to gain muscle mass and some strength, you can carry a weight that permits you to do between 6 and 12 repetitions. However, this doesn’t mean that you are training your strength as you should.

If you want to gain strength and volume, this requires that your muscles experience greater tensions over time. In practice, this translates into gradually increasing the load or intensity to avoid any kind of stagnation.

If you use light weight, then, during the contraction phase, the force required will be too small to trigger a signal for muscle repair and growth.

The number of repetitions and the weight load are two elements that are intimately related when we talk about resistance. If your goal is only to gain strength, you must lift as much weight as possible.

As for the repetitions, you should focus all your efforts on reaching 5 or 6 repetitions per set. This will create the necessary stimulus for your body to grow and become stronger.

To gain strength, you must lift as much weight as possible.

Don’t forget to rest

As you can imagine, resting periods between sets should be adequate because the muscles need time to recover to offer their best effort again. Rest is necessary and very important since there’s an accumulation of stress that forces muscle cells to grow.

In short, increasing the volume of training will boost the growth of your muscles. In addition to this, you should eat enough food to support weight gain. Don’t forget to combine your efforts with the stimulation of proper training and recovery. With this, you’ll be ready to build muscle.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

    • Suchomel, T. J., Nimphius, S., Bellon, C. R., & Stone, M. H. (2018, April 1). The Importance of Muscular Strength: Training Considerations. Sports Medicine. Springer International Publishing.
    • Barnes, B. D. (2009). Bodyweight Strength Training. Technique, (January), 16–18.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.