By Matt Fed March 3, 2023
The vast majority of weight lifting programs are going to be focused on either hypertrophy or strength. Each type of training has its own unique tactics and techniques to achieve the desired outcome.
In this article we are going to completely break down everything you need to know about the two training forms. By the end of reading, you will know exactly which one is best for you and how to implement it into your workouts.
Strength training and hypertrophy have distinct objectives and potential outcomes, so understanding the differences between the two is crucial.
Strength training focuses on increasing the maximum force that a muscle or collection of muscles can produce, whereas hypertrophy training focuses on increasing muscle size.
Understanding the distinction between strength training and hypertrophy can help you customize your workouts to get the results you want depending on your fitness objectives.
By making sure you’re using the right weights and exercises for your goals, it can also help you prevent injury.
Additionally, being aware of the differences between these two forms of training will make it easier for you to comprehend and analyze fitness-related material like workout plans and research.
Hypertrophy training places an emphasis on controlling the weight during each repetition of an exercise, rather than simply moving the weight from point A to point B.
This means that the lifter should be intentionally slowing down the lowering (eccentric) phase of the lift and contracting the muscle during the lifting (concentric) phase.
This controlled approach allows for a greater time under tension for the muscle, which is one of the key factors in promoting muscle growth.
When a muscle is placed under tension for an extended period, it creates micro-tears in the muscle fibers, which then repair and grow stronger during the recovery process.
By slowing down the tempo and focusing on the muscle contraction, hypertrophy training maximizes this time under tension and promotes optimal muscle growth.
Additionally, hypertrophy training can lower the chance of injury by emphasizing control. The risk of strain or injury rises when the weight is moved too rapidly because the lifter may be depending more on momentum than on the targeted muscle.
By managing the weight, the lifter can make sure that the muscle is doing the work, minimizing the risk of injury and maximizing the exercise’s advantages.
Here are some advantages of hypertrophy based resistance training:
Muscle mass increase: Hypertrophy training is specially made to make muscles bigger. Training for hypertrophy encourages the development of muscle fibers by utilizing more repetitions and volume while concentrating on time under tension.
Improved strength: Although the main goal of hypertrophy exercise is to increase muscle size, it can also increase strength. Muscle cells get bigger and stronger as they get bigger, which can result in more strength and power.
Enhanced muscle definition: By enlarging the muscle fibers and decreasing body fat, hypertrophy exercise can improve muscle definition. This may contribute to a leaner, more muscular look.
Improved metabolism: Muscle mass tissue consumes more calories at rest than fat tissue because it has a higher metabolic activity. You can raise your overall metabolic rate and burn more calories all day long by increasing muscle size through hypertrophy exercise.
Reduced risk of injury: The danger of injury during exercise can be decreased by hypertrophy training, which emphasizes controlled movements and muscle contraction. Additionally, hypertrophy exercise can support joints and lower the risk of injury during daily tasks by boosting muscle size and strength.
8-15 reps per set are usually the ideal amount of reps for muscle hypertrophy. It has been demonstrated that this resistance training rep range, also known as the “hypertrophy range,” is effective for fostering muscle development.
This rep range’s ability to give the muscle a significant length of time under tension is one factor in its ability to promote muscle hypertrophy.
The muscle fibers are put under prolonged tension when a weight is used that is difficult enough to achieve failure within the 8–15 rep range, which can cause microtears in the muscle fibers and encourage muscle development.
It’s crucial to remember that the precise number of reps required for hypertrophy may vary based on the person’s fitness level, goals, and other variables.
To continue making progress, the rep range should be adjusted as necessary. Some people may react better to higher or lower rep ranges.
For hypertrophy based resistance training, 3-5 sets per exercise are usually the ideal number of sets to build muscle mass. This volume range has been shown to be effective for promoting muscle development by giving the muscles just enough volume to cause microtears while still allowing for enough recovery time in between rounds.
However, based on the person’s fitness level, goals, and other factors, the precise number of sets required for hypertrophy may change.
To continue seeing progress, the set range should be adjusted as necessary. Some people may react better to higher or lower set ranges.
Additionally, varying the set range over time can help prevent plateaus and continue to challenge the muscles in new ways. This can include using higher or lower sets for a period of time to promote muscle growth and prevent adaptation.
Strength training is focused more on moving a lot of weight and less on time under tension and controlling the weight compared to hypertrophy training.
The primary goal of strength training is to increase maximal muscle strength and power, which requires lifting heavier weights.
In strength training, the emphasis is on moving the weight as quickly and explosively as possible. This requires recruiting as many muscle fibers as possible to generate force quickly, which can result in fewer reps and sets than hypertrophy training.
Because the focus in strength training is on muscular strength and power, time under tension and controlling the weight is less of a concern.
The goal is to move the weight from point A to point B as quickly and efficiently as possible, rather than focusing on the contraction and control of the muscle fibers.
A strength training program will also frequently include more compound exercises, which concurrently work multiple muscle groups, like squats, deadlifts, and bench presses. This makes it possible to use heavier weights and may increase total strength and power.
Here are some advantages of strength based resistance training compared to hypertrophy training:
Improved neuromuscular coordination: Strength training can help the nervous system and muscles communicate better, enhancing movement control and effectiveness.
Increased bone density: By increasing bone density, strength training can lower the chance of osteoporosis and other bone-related diseases.
Improved athletic performance: Strength training is a useful training method for athletes and sports success because it can enhance power, speed, and agility.
More efficient workouts: Strength training can be a more time-effective way to train while still enhancing strength and power because it frequently uses heavier weights and fewer repetitions and sets than hypertrophy training.
Increased metabolic rate: Strength training can aid in boosting metabolic rate, which can result in more fat being burned off and a better body makeup.
Increased self-confidence: Strength training can help increase self-confidence and self-esteem, as individuals see improvements in their physical abilities and appearance.
The recommended rep range for strength training is typically 3-6 reps per set, which is smaller than the recommended rep range for training to increase hypertrophy.
Heavier weights must be used, which is feasible with this lower rep range, to improve maximum strength and force.
Generally speaking, 3-6 reps per set are recommended for exercises like squats, deadlifts, and bench presses that aim for maximum strength.
The precise quantity of reps required for strength training, however, may vary based on the fitness level, objectives, and other characteristics of the person.
To continue making progress, the rep range should be adjusted as necessary. Some people may react better to higher or lower rep ranges.
Typically, when strength training, exercises are performed with more sets with fewer reps per set. 4-6 is the most popular range for working sets.
This combined with increased time between sets allows for the most high stress, high exhaustion reps overall.
While there may be some differences in the specific rep ranges, rest times, and other training variables for strength and hypertrophy, the weight training exercises you perform should be largely the same. Both training methods should focus on the following:
While training for hypertrophy and strength are different goals, there is a significant overlap in the exercises you should perform to achieve both goals. The only real difference in exercises is that strength exercises will involve almost exclusively compound lifts, while hypertrophy workouts will incorporate isolation exercises.
Strength training and hypertrophy have no innate advantages over one another. Depending on a person’s needs and objectives, both have particular advantages and can be useful training modalities.
The goal of hypertrophy exercise is building muscle mass and definition, which can enhance both the aesthetics and body composition as a whole. It’s an excellent option for people who want to bulk up, increase their muscular endurance, and look better.
On the other hand, strength training aims to increase one’s maximum strength and power, which can enhance one’s athletic ability, general strength, and functional fitness. People who want to increase their general physical capacity, lift heavier weights, and increase their bone density should consider it.
To optimize the advantages of both modalities, a well-rounded training program should generally include both hypertrophy and strength training.
This can include alternating between hypertrophy and strength training phases, incorporating both kinds of training into each workout, or dedicating specific days or weeks to each modality.
The best training strategy ultimately relies on a person’s objectives, preferences, and needs, so it’s critical to collaborate with a qualified fitness professional to create a safe and efficient training regimen.
Your level of fitness, your objectives, and your personal tastes all play a role in determining the best training technique for you. Here are some suggestions to aid you in selecting the best training approach:
Define your goals: Decide what you want to accomplish with your training, whether it be weight loss, muscle building, or improvement in power or endurance. Once you have a specific objective in mind, you can select the training approach that will enable you to meet it.
Consider your fitness level: Before beginning a strength training regimen, a beginner may want to start with a hypertrophy training program to lay a strong base of muscle. To increase your maximum strength and power if you’re more advanced, you might want to concentrate on strength exercise.
Evaluate your preferences: Take into account your preferences for exercise and how it works into your lifestyle. Strength training might be the best option for you if you enjoy using heavier weights and pushing yourself to perform maximal movements. Hypertrophy training might be a superior option if your main goals are increased muscle size and definition and favor lighter weights and higher reps.
Consult with a fitness professional: Finding the ideal training plan for your needs and objectives can be made easier by consulting with a qualified fitness professional. They can determine your level of fitness, assist you in defining your objectives, and create a secure and efficient training plan that is customized to meet your specific requirements.
In conclusion, strength training and hypertrophy are two different types of exercise that have various advantages. Strength training improves maximum strength and power, whereas hypertrophy training focuses on growing muscle tissue and definition.
The best strategy relies on the goals, preferences, and degree of fitness of the individual. Both training methods have particular benefits of their own.
Define your objectives, take into account your degree of fitness and personal preferences, and consult with a qualified fitness professional to determine the best training method for you.
In the end, a well-rounded training regimen that combines strength training and hypertrophy can be a useful way to optimize the advantages of both modalities and reach your fitness goals.
