Strength vs Hypertrophy training

The fitness community talks a lot about two big topics: strength and hypertrophy.

For years I didn’t know what they meant and just went to the gym and lifted the weights. (Imperfect action is better than no action)

But I went on to research it a little bit more and will explain everything you need to know in this email.

Hypertrophy refers to an increase in muscle size. The amount of myofibrils increases. This makes each muscle fiber larger. If the muscle fibers become larger, the muscle size increases.

In simple terms: GAINS!

Strength refers to maximizing how much load we can lift. There are 2 factors that contribute to the strength levels you have:

• hypertrophy (the increase in muscle size)

• neural adaptations (ability to produce force with the muscle mass you have)

  • This is specific to each exercise

If you want to optimize your body, you need to train for both strength and hypertrophy.

Exercise selection

• Hypertrophy: Doesn’t require any specific exercises

• Strength: Train for specific lifts and do them often. Compound movements are the most important.

Rep ranges and load

• Hypertrophy: 6-25 rep range.

• Strength: 1-6 rep range.

Volume

• Hypertrophy: The higher the volume the faster the rate of muscle growth.

• Strength: Intensity > Volume.

Rest between sets:

• Hypertrophy: 1-3 minutes rest.

• Strength: 3+ minutes to fully recover.

Progressive overload for both:

• Hypertrophy: Maximize stress and muscle contraction.

• Strength: Increase the weight lifted overtime.

To conclude it and make an overview let’s look at the table below.

To conclude it and make an overview let’s look at the table below.

Remember that we need both to improve your body and grow our muscles. Incorporate both strategies in your lifting schedule and know what to focus on.

Keep improving 👊

Ivan