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Hypertrophy vs. Strength Training
What’s the Difference?
Resistance training has several benefits, including boosting metabolism, improved weight control, and increased bone density. However, it can become confusing to determine the number of reps, sets, and type of load to use. The answers to those questions may depend on whether your goal is hypertrophy or strength training.
This article explains hypertrophy and strength training and the difference between the two. Understanding this can help you design an effective program for your clients or yourself.
What is Hypertrophy Training?
How Does it work?
Hypertrophy is a form of resistance training that increases muscle size. According to research in the journal Current Opinion in Physiology, muscle hypertrophy is the expansion of proteins within a muscle fiber.
This expansion subsequently leads to the growth of the fiber cross-sectional area and the muscle as a whole. Hypertrophy is mediated by the intensity of effort, achieved through volitional fatigue and internal focus on muscle contraction.
Different variables play a role in whether a program leads to muscle growth or increased strength, such as:
- Intensity
- Repetitions
- Rest period
- Sets
- Exercise selection
According to the National Academy of Sports Medicine (NASM), to induce hypertrophy doing more reps with lower intensity is helpful. For instance, you should aim for multiple sets with moderate loads, think 6-12 reps at 75-85% of 1RM.
Different techniques may enhance the development of hypertrophy. According to Strength and Conditioning Journal research, training techniques, such as forced repetitions, drop sets, and heavy negatives, can enhance the hypertrophic response. However, the need to train to failure to obtain maximal hypertrophy is debatable.
What is Strength Training?
How Does it Work?
Strength training is a type of resistance training intended to build endurance and increase strength. If you are training for strength, the goal is to train the muscle to produce maximal force.
According to NASM, strength often increases at higher levels of intensity. This means usually you gain the most strength when performing about 1-5 repetitions at 85%-100% 1RM.
Strength training benefits include increased bone density, increased calorie expenditure, and improved functional fitness. It may also help prevent injury and improve performance.
Strength training is also vital for improving force production and strength. This can enhance sports performance. Research published in the Strength and Conditioning Journal found that performing strength training 3 times a week significantly enhanced cycling and running performance.
How do you Implement Them Into your Training Regimen
as an Athlete?
Hypertrophy and strength training differ in their focus. Strength training improves force production and muscle strength, while hypertrophy makes muscles larger.
Research in Current Opinion in Physiology indicates that hypertrophy is achieved through increased training volume, including more sets and higher reps. Strength is optimized by using higher loads or force.
Since the goal of strength training is maximum force, workouts that center around compound exercises are a good start with fewer reps.
Typically, hypertrophy training may consist of a combination of isolation exercises and compound exercises. According to the American Council on Exercise, compound multipoint movements with barbells and dumbbells involving different muscles can have a significant metabolic effect, increasing size. Additionally, machines that focus on muscle isolation and single-joint movements are also beneficial.
However, the difference between hypertrophy training and strength training and how they are achieved may not be entirely clear-cut. Research in the Journal of Strength and Conditioning Research suggests that the classification of hypertrophy and strength training may be oversimplified. Both types of training may lead to similar muscle growth. However, strength training may be more effective in increasing strength.
Additional research in the Journal of Strength and Conditioning Research also supports the idea that high-load training is more effective for increasing IRM strength. However, muscle hypertrophy is achievable across varied loading ranges.
Conclusion
Both hypertrophy and strength are also related. For instance, someone with larger muscles has more muscle fibers and may be able to generate more force or tension, leading to increased strength. So, training for one goal may impact the other.
The bottom line is as an athlete, it is important to incorporate both strength training and hypertrophy into your training regime. Maintain higher loads and intensity for strength gains and increased training volume for hypertrophy.
< Recommendation by Our Experts>
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Clarify Your Goals: Identify whether your primary goal is muscle size (hypertrophy) or strength. Hypertrophy requires higher reps with moderate loads, while strength demands lower reps with heavier loads.
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Mix Techniques: Use a variety of training methods like drop sets for hypertrophy and compound exercises for strength. Both training types can complement each other and enhance overall fitness.
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Adopt a Balanced Approach: Integrate both hypertrophy and strength training into your routine to improve muscle size, strength, and athletic performance effectively.
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< Reference >
- Morton RW, Colenso-Semple L, Phillips SM. Training for strength and hypertrophy: an evidence-based approach. Current Opinion in Physiology. 2019;10:90-95. doi:1016/j.cophys.2019.04.006
- Schoenfeld BJ, Grgic J. Does Training to Failure Maximize Muscle Hypertrophy? Strength & Conditioning Journal. 2019;41(5):108-113. doi:1519/SSC.0000000000000473
- Alves RC, Prestes J, Enes A, et al. Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review. Sports. 2020;8(11):149. doi:3390/sports8110149
- Haykowsky MJ, Dressendorfer R, Taylor D, Mandic S, Humen D. Resistance Training and Cardiac Hypertrophy: Unravelling the Training Effect. Sports Medicine. 2002;32(13):837-849. doi:2165/00007256-200232130-00003
- Webb DR. Strength Training in Children and Adolescents. Pediatric Clinics of North America. 1990;37(5):1187-1210. doi:1016/S0031-3955(16)36983-8
- Reuter B. Strength Training for Endurance Athletes?: Strength and Conditioning Journal. 2000;22(5):61. doi:1519/00126548-200010000-00017
- Gonzalez AM. Acute Anabolic Response and Muscular Adaptation After Hypertrophy-Style and Strength-Style Resistance Exercise. Journal of Strength and Conditioning Research. 2016;30(10):2959-2964. doi:1519/JSC.0000000000001378
- Carvalho L, Junior RM, Barreira J, Schoenfeld BJ, Orazem J, Barroso R. Muscle hypertrophy and strength gains after resistance training with different volume-matched loads: a systematic review and meta-analysis. Appl Physiol Nutr Metab. 2022;47(4):357-368. doi:1139/apnm-2021-0515
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. Journal of Strength and Conditioning Research. 2017;31(12):3508-3523. doi:1519/JSC.0000000000002200
- McCall, P. Muscle Up! Evidence Based Solutions for Maximizing Muscle Growth. (2014). https://www.acefitness.org/continuing-education/prosource/july-2014/4904/muscle-up-evidence-based-solutions-for-maximizing-muscle-growth/
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