Strength OR Size | How To Train For Both

Mike Rashid's Micro Progression: Strength + Aesthetics Training

When it comes to building muscle and strength, most people think you have to choose one or the other. But what if I told you that you can have both? Today, I’m going to show you how I combine the best of strength training and bodybuilding into one powerful system—what I call micro progression. This method allows you to develop a strong, functional body while building a physique that turns heads.

The Philosophy Behind the Micro Progression

Training for strength and training for aesthetics might seem like two different worlds, but they actually complement each other perfectly. On one hand, strength training focuses on stressing the nervous system with heavy lifts. On the other, bodybuilding training targets the muscles, focusing on high reps to achieve muscle volume and shape.

The real magic happens when you bring both together. This hybrid approach, which I call power bodybuilding, helps you build muscle and strength simultaneously. Not only do you get the power to lift heavy, but you also get the aesthetic, sculpted look that most bodybuilders strive for.

The Workout Breakdown

Key Takeaways

• Hybrid Training: Combining strength and bodybuilding principles helps you build both muscle mass and raw power.
• Respect the Bar: Treat every set with aggression and control, no matter the weight. This primes your nervous system for heavier lifts.
• Progressive Overload: Gradually increase the weight, but focus on quality reps. Push yourself to the limit, but always maintain proper form.
• Power Bodybuilding: This approach uses heavy lifts to build strength while using high-volume, working sets to develop muscle size and aesthetics.
• Train With Intensity: It’s not just about lifting heavy; it’s about giving 100% effort every set, every rep, and every workout.

Why It Works

This method is effective because it combines the best of both worlds: strength and aesthetics. The heavy lifts recruit the central nervous system, building raw power, while the working sets target the muscles, helping them grow and become more defined. It’s the perfect mix of functional strength and muscle growth.

This type of training builds a physique that not only looks impressive but is also capable of handling real-world strength demands. The more you train like this, the more your body will adapt, and the more you’ll see results—not just in size, but in strength and power.

If you want to train like me and see real results, check out my Alpha Shred program. It's a 30-day transformation plan designed to get you in the best shape of your life, with personalized nutrition, workouts, and guidance every step of the way.

Download the app and start your transformation today!