Training with maximal effort (e.g., 1RM test, ~5 total reps) can lead to the same strength gains as traditional hypertrophy training (8-12 reps) without significant muscle growth.

“we've we've tried to address this question via study design doing something very similar to what you said where we have one group that's training just doing the one RM test that's it they come in they work up to about five total reps and then they go home uh because we're trying to maximize the strength signal but not get growth because essentially to answer this question we have to know if the muscle did get bigger and stronger what would strength look like if muscle growth had not occurred so when we look at the traditional training group uh we have them doing about 8 to 12 reps and this is a very simple movement the bicep curl in that group we see muscle growth and we see a change in strength now what previous uh or what a what a majority of Articles would do is say given that muscle growth is there that muscle growth must be contributing to strength in our mind we have to say well what would strength look like if growth hadn't been there and when we look at the other group that was just doing one RM the strength is the same now it's not greater but it is the same”