Now, let's go over the differences between strength and hypertrophy training in regards to reps and sets, rest time, exercise selection, volume, how to progressive overload, and best splits. There is a relatively big difference in the optimal amount of sets one uses when training for strength vs. Strength training generally involves a higher number of sets than training for hypertrophy. The goal is strength training is to teach the muscle how to work more efficiently.
One way to do this is through repetition. However, heavier loads allow fewer reps, therefore, making more sets optimal when training a movement pattern. For hypertrophy, the goal is to create as much volume as possible while using a much more extensive exercise selection to hit the muscles from different angles.
For general purposes, someone training for hypertrophy will usually use 3 sets for their main exercises while performing maybe only 1 or 2 sets with very high volume for smaller exercises. Strength trainees can use anywhere from 3 sets all the way up to 6 sets, sometimes even more.
These higher sets are used for the main movements at the beginning of their session. Further, the higher number of sets also generally contain a small number of reps. The rest time for hypertrophy training is much shorter than for strength training which goes back to the emphasis on total volume. This means a trainee will ideally rest just long enough to be be able to get in their reps again. Having shorter rest periods allows them to do this with the least amount of time.
For this, trainees will rest anywhere from a full 2 minutes for some of their larger exercises, going all the way down to 30 seconds for smaller movements.
Strength training requires a bit more rest time with 2 minutes usually the minimal amount of time between sets. Rest times can go all up to 5 minutes with minutes being the average time needed.
There is a bit of an overlap of some exercise selection, with the main difference being the loads used. Pure strength training almost exclusively uses free weights, specifically compound lifts, as they use a large amount of muscle mass which is superior when training the neuromuscular system. This makes sense as you want the muscles to learn how to work together to create the largest amount of force. Further, compound movements are much easier to load with heavy weight, where it can actually be quite dangerous to do with many isolation movements.
The most common machines used by strength athletes are for the lower body, such as leg presses and belt squats. Some strength athletes will still use some isolation movements, but this is usually either for hypertrophy or mobility work. When training for hypertrophy, trainees will still use the same compound movements as strength athletes to an extent.
However, trainees will also utilize a much broader range of exercises, including isolation movements and machines. They also use more variations of an exercise in the same session.
For example, a trainee of hypertrophy may train flat bench, incline bench, and decline bench back-to-back. They will use 3 sets for each exercise, increasing their volume AND variation to hit the muscle from different angles for optimal growth. Another difference is that hypertrophy training will favor similar movement patterns that cause greater muscle activation in the muscles. This is seen with the deadlift and Romanian deadlift. Hypertrophy training will usually favor the Romanian deadlift as it elicits more activation in the glutes and hamstrings.
As mentioned, strength athletes will still use some smaller exercises and even perform them with higher reps. Many may confuse this with hypertrophy training. For a strength athlete, their purpose is almost always to increase their strength of lagging parts for their other main lifts. For example, a strength athlete may perform skull crushers to increase their tricep strength for the bench press.
Compare this with a bodybuilder who may be doing skull crushers because they want to increase the size of their tricep.
In this sense, it is useful to think of strength training as being much more specific with their exercise selection. Your average hypertrophy session is going to have more exercises than a typical strength training session.
This is primarily due to the build-up of fatigue that occurs with lifting heavier loads. Further, strength training involves more sets with longer rest periods. This can add up quickly. In short, it just takes longer to train. Therefore, a strength session will usually sit around exercise; some even just use 3. Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. Strength training and hypertrophy training or muscle building do not necessarily have the same goal or outcome.
Strength training aims to make muscles stronger. On the other hand, muscle building aims to modify muscle cell physiology to make muscles larger. Most people would assume that larger muscles produce the most force. However, when comparing bodybuilding versus strength training, strength training muscles may have overall better muscle fiber quality. Although larger muscle mass and overall physical size may provide some strength advantage, performance goals and appropriate training approaches will differ depending on the desired outcome: more muscle mass or more strength.
Weight training , also referred to as resistance training or weight lifting, offers a number of benefits for your physical and mental health. Lifting weights can help increase metabolism, lower body fat, and reduce the risk of certain chronic diseases. And if you're feeling stressed, weight training can reduce stress and anxiety and even improve your mood.
When you start weight training, you're likely going to gain strength and muscle mass at the same time. As you continue and become more advanced, focusing on building strength or muscle becomes imperative to reach your goals faster.
Muscle building aims to induce hypertrophy of muscle tissue with the muscle gaining overall size. On the other hand, strength training aims to increase the functional ability of the muscles. A few key differences come to mind when comparing hypertrophy and strength training. Hypertrophy training requires a higher training volume with more frequent workouts and shorter rest periods in between sets. The workouts include more sets and reps with a lower weight.
Strength training has a lower training volume fewer days, longer rest periods but higher intensity. The goal is to lift heavier weights with fewer reps and sets.
Even nutrition and diet needs are different between the two programs. Bodybuilding, or hypertrophy training, uses training protocols that focus primarily on enhancing muscle size, so a balanced nutrition program that supports low body fat maintenance and sufficient protein to gain muscle is vital.
There is an on and off-season preparation if you are competing in events. Also, hypertrophy training emphasizes isolation exercises that use only one or two muscles at a time. Some common exercises you would see on a plan focused on hypertrophy include:. Bicep curls. Quadriceps extensions. Dumbbell flyes. Hypertrophy-style training is popular in the bodybuilding community, where there is often a need to focus on muscle growth in very specific areas to ensure the physique as a whole is ready for competition.
Sets performed in these kinds of training sessions will also have high reps when compared to the kind of lower rep, compound lift training that helps cause strength gains. Because this type of training requires lighter weight but more reps and sets, it may take longer than a traditional strength training workout. You may also have to perform a variety of different types of moves than you would on a plan focused on maximizing strength gains. A strength training workout with a barbell might call for only three or four different lifts, while a hypertrophy plan may require six or more.
Scientific research indicates that certain kinds of exercises can induce hypertrophy in the muscles without a corresponding increase in strength. Although these training methods are different, neither is inherently better than the other. Many athletes incorporate both techniques at different times, as their goals may change throughout the year. Here are a few tips for deciding on whether your routine should be primarily based on gaining strength or building muscle:.
If you're participating in athletic competitions, you may want to focus on a specific type of strength training. For example, soccer players might want to create a weightlifting program that helps them get stronger in their lower body. If you want to focus on getting bigger in a specific area, such as your shoulders or chest, you might want to create a lifting plan that helps you add skeletal muscle mass in these areas through hypertrophy.
However, general fitness comes before sport-specific fitness, so the principles shared here, though highly applicable to powerlifting particularly for females apply to anyone looking to increase their overall fitness, athleticism, and strength. Most females are not as genetically gifted with the potential for large muscles as males are.
While females can reach equal levels of strength relative to size, males have a greater physical advantage for strength and size. Relatively strong, yes. Ultimately, the size of your physical frame skeleton and muscle and maximum potential for muscle gain or strength gain your highest possible limit is genetically unique to you.
A lot of the current research, popular information, and even many athletic concepts were studied on, and developed by and for males. The principles apply to everyone, as humans, but it is important to acknowledge the differences between genders when it comes to strength and fitness strategies. For the typical female, making appreciable strength and muscle gains is a slower process than it is for males. It requires significant work, appropriate intensity, and ample time.
Strength is the ability to produce force, and the best way to produce force and get stronger is to move heavier weights over time. Strength training is the foundation of well-rounded fitness. When you strength train, you are essentially asking your nervous system to produce more force through your muscles and through optimal use of your skeletal structure in other words, with good posture and good form.
Your nervous system dictates how your body responds to training, no matter what type of training it is. The overarching purpose of training for strength is to enhance your ability to train harder move more weight, move faster over time. Without increasing overall strength, your body will not adapt as well to any fitness training you do. How your muscles fire, how many and how hard the fire, and for how long they can fire — all of that is determined by your nervous system. This is why lifting heavy remember, heavy is relative to your level is very important for making progress toward both, health and aesthetic goals.
To exercise well and get the full benefits from your exercise, getting stronger is necessary. As strength coach and author Mark Rippetoe said:. Strength is the basis for all athletic endeavors. You could train for strength with a multitude of tools — and to a certain extent, even with just your bodyweight check out what Molly Galbraith and Karen Smith have to say about bodyweight strength training.
Still, learning and including the barbell lifts in your training is a damn good idea, especially if increasing strength is the goal. The squat, deadlift, bench and overhead presses, snatch, and clean and jerk are the foundations of strength development.
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