Hey! You probably found this blog because you are trying to figure out if you want to put your effort into hypertrophy vs. strength training. You’re not the only one! With so much information in the fitness world, it’s hard to sort through it all. Today we will review these two popular types of training, throw in some of my own opinions, and hopefully help you decide how to best perform exercise for your own specific goals.
First things first, what is Hypertrophy?
Let’s start with hypertrophy, which simply means muscle growth. This word is being used to describe how muscles grow or get bigger and stronger. When you are trying to build muscle by lifting weights, you will usually be using moderate weights and higher reps as a primary goal. Generally, the range for muscle building is 6 to 12 repetitions, and you try to bring your muscles to fatigue.
As someone who has been through the process of working out at the gym, I can vividly recall the first time I focused solely on hypertrophy. I was lifting heavier weight with more reps while using some techniques such as supersets or drop sets. Even though it felt tough, every week I could literally see my muscles growing in the mirror. Being able to see those gains gave me a sense of accomplishment each week – like how far can I push myself this week?
Strength Training: What’s the Big Idea?
Then, we have strength training where the focus is increasing the maximal weight you can lift. This usually entails heavier weights with lower reps (generally in the range of 1 to 6) per set. Essentially you are concentrating. You change your focus to increase your brute strength as best as you can.
I remember the first time I started introducing powerlifting-like training. It was strangely not only exhilarating, but also a bit addictive. Each time I went into the gym it was essentially a competition to see if I could lift more than I did last time. Training for strength is a much different experience compared to hypertrophy training where you see the feedback much slower and seeing size increases instead of pushing yourself outside of your comfort zone.
Hypertrophy vs. Strength training: The main differences
Let’s recap a few differences between both types of training:
1. Main Focus:
- Hypertrophy: Muscle size and growth.
- Strength Training: Maximal strength.
2. Rep Ranges:
- Hypertrophy: Higher reps (6 – 12) with moderate weight.
- Strength Training: Lower reps (1 – 6) with heavier weight.
3.Progression:
- Hypertrophy: Focus on volume and muscle fatigue.
- Strength Training: Focus on increase of weight and improved movement quality.
4. Style of training:
- Hypertrophy: Often you will see use of supersets and drop sets.
- Strength Training: Typically you will see compound lifts such as squats, deadlift and bench presses.
Which one should you do?
Now to the million dollar question; which method will you pursue? To be honest, both methods of training are very good and have unique benefits, and pairing aspects of both methods will often yield the best results.
If your goal is to build muscle, for aesthetic reasons, your main focus should be hypertrophy. However, this does not mean you cannot incorporate lift heavier, strength training exercises or when possible, always increase your capacity! If your goal is to be able to lift heavier weight loads, for reasons of functional fitness or sport, strength training will make up the bulk of your training, however, it may also be a smart idea to include some hypertrophy work to ensure your muscles can handle that strength.
I like to use the approach of “phases”. For example, spend a few months focused only on hypertrophy, and then when you’re ready, switch over to strength training. This approach allows you to switch things up with your training and keep it fresh and fun! Plus, your body will respond to new challenges and stimuli better when you avoid doing the same thing over and over.
Final Thoughts
At the end of the day, whether you lean towards hypertrophy or strength training (or a little bit of both!), the most important things is to find out what you enjoy, and what motivates you to get into the gym and engaged. Consistency is vital, and a balanced approach will anyhow help you find sustainable results.
So, pick up those weights, find your rhythm, and just have fun! Fitness is meant to better the overall you………….a healthier and happier you!!
Happy lifting, everyone!!!
Read more about Strength Training :- Strength Training for Runners
