Muscle mass and strength are two different aspects of fitness. Based on these two factors, a person is said to be stronger, bigger, or both. While considering the exercises and training to become stronger and bigger, one major factor is the efficiency and type of exercise. Even if you spend nine or 10 hours in a gym inefficiently, it may not give you the required result. Does this Spark an idea?
Divide the entire time you have for becoming stronger and bigger into two cycles. Concentrate in the first cycle to build muscular mass and, in the second cycle, to build muscular strength. Muscular mass is the factor that makes you bigger, while muscular strength makes you stronger. The more muscle mass you have, the greater your potential is to develop muscular strength and, thus, to become stronger, so they are very much related.
Build muscular mass in the first cycle. Select each day of the week for different parts of your body. For example; on Monday, work your legs and shoulders, on Wednesdays work your chest and back, and so on until you work all your body's muscle groups. Select two exercises suitable for the part. Try to complete more than 5 repetitions per exercise. Stress is the best technique to become stronger and bigger, so concentrate on bench presses, push ups, rows and dead lifts.
Build muscular strength on your second cycle. Choose any strength-based program like weight training, body building training and high-intensity training. During strength training, increase your weight to help you become stronger. This also allows you to concentrate more on rigorous exercises. Give 30 seconds between set of exercises to rest. Increase it to 1 or 2 minutes as fatigue sets in.