Alright, we all know that best rep range for building muscle is from 8 to 12 and that is range is usually used in bodybuilders' routines. We also know that working out with 1 - 5 rep range is common for powerlifters for strength gain.
But can strength and muscle mass be built at the same time?
Actually, strength and size are highly related to each other and one of the best ways to keep gaining both of them each week is to unite strength and hypertrophy training.
Three big lifts, deadlift, squat, and bench press are the probably the best exercises to build muscle and also strength with lower rep range. Those three exercises are very important but you are going to need some isolation exercises to train some of the smaller muscles directly.
The best way to increase muscle mass and strength is to start with multi-joint movements like squats, deadlifts, and bench presses in a powerlifting rep range and then continue training with higher rep range to aim for muscle hypertrophy.
Muscle Palace Strength and Size Workout Routine:
MONDAY - Legs and Calves
TUESDAY - Chest and Triceps
THURSDAY - Back and Biceps
FRIDAY - Shoulders and Traps
To gain lean muscle mass you need to be in caloric surplus, constantly. Consume proteins, carbs, and fats to feed your muscles and follow this workout routine for at least 8 weeks for to gain more strength and muscle mass.