It is a well known fact that big muscles can be built by doing exercises in the range of 6 to 12 reps. People who aim at increasing strength will have to do heavier sets of 6 reps or even less. Those training for muscle building will still gain strength, add weight and fail at more numbers of reps each week. Individuals who exercise to build strength may not be as big in size, but they will generally toss around more weight. That being said, intensity is the variable for women that overlaps and creates the divide between the two types of training.
Use higher reps with heavier weights to build muscle
More size means more power and fitness. You must have seen women with smaller bust pushing the bar much farther on that bench press than those with heavier front, even if both of them have same arm length. While strength is primarily related to the CNS, the theory says that bigger muscles are stronger ones. People who fail in traditional bodybuilding ranges of repetitions tend to become stronger. Most women athletes train high repetitions in the off-season only. This gives a break to their CNS and also maintains the size of their muscles until the next competition.
Develop maximum power by core lifts in 50-80% of your one repetition
Exert your maximum force to the barbell with every rep, instead of pumping out one repetition after the other. First 3-4 out of a set of 12 reps should be explosive, and the following reps should be done with less steam. Knowingly or unknowingly, you will gain maximum strength in the first few repetitions only. Your first rep is obviously the strongest, and you start getting weaker afterwards. That means that exerting maximum force from the beginning can dynamically increase your muscle tension.
List weights over 90% for 1 to 3 reps
This is the best way to train yourself and attain maximum fitness if you are preparing for a meet or a competition. This kind of training for muscle building involves intensity without the need of so many repetitions. This method allows you to gain muscle and maximize strength in as less as 3 weeks.
To summarize, muscle building can be done by lifting heavy weights for lots of sets and low reps. On the other hand, strength can be added by lifting lighter weights but at a faster rate.