The difference between hypertrophy and strength training
Hi, guys in this segment I’m going to quickly talk about the differences between hypertrophy training and strength training.
So let’s jump straight into it.
So what are the differences between hypertrophy and strength training?
- Design to induce maximum muscle damage for size gains, which increases strength potential.
- More reps; 15-20.
- Shorter rest period; 1-2mins.
- Lighter weight/lesser exercises.
- Designed to use your ability to use your muscles at maximum capacity.
- Less reps; 4-6.
- Longer rest period; 3-5mins.
- Heavier weight/hard exercises.
What do both hypertrophy and strength training train?
Hypertrophy trains (higher volume training)
- Increases muscle size.
- Increases heart rate.
- Help decrease body fat.
When you see professional bodybuilders or fitness models getting ready for a competition, rarely will you see them do any sort of strength training. It’s all hypertrophy training. Why? because hypertrophy training means high volume, higher reps giving you that ‘pump’ while also keeping their heart rate high to help burn fat while keeping their muscles under stress to help them grow.
Strength trains: (lower volume training)
- Increasing your strength.
- Lifting in less volume.
- Lifting heavier weight.
You will see professional bodybuilders strength train when they want to ‘bulk’ and add muscle mass. Strength training helps keep their heart rate much lower, so they don’t lose too much fat (which means their metabolism will not go into overdrive). They want to add size to what they’ve already got.
So the key components to increasing your strength is a low volume on your repetitions and increasing your weight load. Also known as progressive overload which we’ve already talked about guys and having longer rest periods.
And like I said in strength training your rest periods is going to be between three to five minutes which is long enough time frame for your body to recover from an exercise set that you just completed.
So, in essence, the muscle was damaged during the exercise sets, and extended rest periods in between sets allow for the muscle to overcompensate in its repair efforts making fibres stronger but not necessarily larger like they would in hypertrophy training where you’re training in much higher volume and your rest period is much shorter.
I hope this cleared the air for you guys and I hope you enjoyed this article.
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