Growing muscle strength, vs. muscle mass.?

Question

I have been lifting for about a week, i have been reading a bunch of information on weight lifting, one question i have is if im looking to grow strength instead of muscle mass what amount of reps and sets am i looking at? i have been doing 3sets of 8 reps...Is that right for muscle strength instead of muscle mass?

Answer 1

For muscular strength do 2-6 sets of 1-6 repetitions. The rest between sets should be 2-5 minutes.

FYI, muscle mass is is 3-6 sets of 6-12 repetitions. The rest period is 30-90 seconds.

Ensure your getting enough protein, normally for strength training 1.6 to 1.7 grams per kilogram of body weight works. (For kilograms, divide pounds by 2.2).

Answer 2

Muscle strength is done through repetition and muscle mass is done through weights. Running, swimming, pushups, sit-ups, pull ups all give muscle strength without gaining much mass. That's why each person on the frontline of a professional football team could bench press 300 lbs or more yet probably couldn't run 500 yards without kelling over in exhaustion.

Once you start using resistance such as weights, you will get the muscle mass.