Most people would probably argue that you either build lean muscle by doing high reps and taking in high protein and low carbs or you gain strength by reducing the reps, upping the weight and upping your protein and carb intake. Why can’t you do both? You can, and here is how you do it:

The majority of guys that train in the gym will typicaly split the muscles up. For example, monday is chest and tricep day and tuesday will be back and bicep and so on. Yes this method is massively beneficial because it helps focus all your energy into one muscle group instead of doing 3-4 in a single session. However, here is something i do which others don’t. I spend a workout a week focussing on compound lifts and power lifts. Usually i spend every sunday doing heavy squats, dead lifts, barbell press and a mixture of olympic power lifts. These kinds of lifts and movements are great for building overall strength and maximising muscle growth and also help release natural testosterone (which aids muscle growth). I can guarantee that if you spend at least one day a week focussing purely on these kinds of movements you will in time see a huge change in your overall strength and thank me!