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When I'm in the gym, I ocassionally see people who are smaller than me lifting much heavier. Whilst I'm smart enough to ignore what other people can lift and concentrate on how the weight I'm lifting feels for me, I've often wondered what the connection is between size and strength. I don't find it so hard accepting that people smaller than me can lift more - they are simply stronger - but what I can't understand is why, if they can lift more, aren't they bigger than me? Or, alternatively, why when I'm lifting less am I bigger than them?

Muscle fiber density. Strength training promotes denser epithelial tissue allowing skeletal muscle to become "stronger" without gaining size.

Does that mean that it is possible to consistenly gain size without increasing weight?

That would assume you are losing density... which I dont' think is something you want to do.

So what causes muscle density to increase? When I gain muscle size, are the muscle fibres getting bigger (but density isn't changing).

Subquestion: Is it therefore possible to train for size and strength in the same workout?

Generally, higher volume training has a propensity to increase muscle size and lower volume training will increase muscle strength and density.

This is not to say that when doing strength training you will not gain size or when doing volume training you won't gain strength. There is no "line in the sand" where one stops and the other starts. Just for the sake of conversation/argument, however, some say that a 5x5 program is a good "middle ground" for strength and size.

IW

you should consider your self lucky. there are people that no mater how hard they try they cant build muscle, they get stronger but its very hard for them to build muscle. Its all genes man.

The other day at the gym some kid, probably about 180-200 lbs ask for a spot on the bench. He had 315lbs on it and I thought he was going for a single, he blew out 5 reps. Looking at him you could tell he worked out, had a "fit" look to him, But you would NEVER think he could do 315 for 5

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