Strength Training vs Hypertrophy Training

Introduction of Strength Training vs Hypertrophy

The question of Strength Training vs Hypertrophy Training is quite frequently asked among individuals dedicated to their fitness. It relates to individuals that wish to gain strength, muscle mass, and be athletic, as much as it does with those that do not wish this for whatever reasons. Although both styles of working out use resistance training, which aids health, and fitness improvement, they are vastly different in terms of objective, workout type, and outcome. Therefore the differences between Strength Training vs Hypertrophy Training can determine which way works better depending on your own fitness goals.

Strength Training Definition

Strength training is an exercise program that seeks to improve one’s strength by increasing their capacity to produce force through their muscles. This type of training seeks to increase strength and power rather than muscle mass.

Some features associated with strength training are high weights with low repetitions. Some exercises in strength training include squatting, deadlifts, bench press, and overhead press.

Strength Training–Main Features:

 The usage of high loads (80-95% 1 repetition max)

 The usage of very low repetition number (1-6 reps) per set

 Longer recovery between sets (2-5 minutes)

 Primarily neural efficiency training

 It leads to increased strength and athletic performance

 The use of strength training is quite widespread in weightlifters, athletes or just generally anyone wanting to enhance their physical abilities when performing different tasks.

Hypertrophy Training Definition

Hypertrophy training involves growing muscle fibers through the process of building big muscles. In hypertrophy training, the weight used is not very heavy, but the repetition count will be higher than average.

The rest time in-between workouts is also rather low. Exercises in hypertrophy include bench press, leg press, bicep curl, lunge, and cable work.

Features of hypertrophy training:

The weight to be lift must be moderate (60-80% of maximal lift)

Moderate repetitions have to be perform (6-12 repetitions per set)

Shorter rests should be taken (30-90 seconds)

More volume must be provided

Its main aim is the growth of muscle

One cannot go wrong if he states that hypertrophy training is a training plan suitable for muscle building.

Comparison between strength training and hypertrophy training

1. Purpose of Strength Training vs Hypertrophy training

First thing that differentiate the two trainings is its goal. The goal of strength training is to generate maximal power, whilst the goal of hypertrophy training is to create large amounts of muscle tissue.

2. Repetitions of Strength Training vs Hypertrophy

Strength training will have a lower number of repetitions. The load of the exercise will be comparatively heavy. However hypertrophy training will have higher number of repetitions with the loads being in the moderate range.

3. Rest Intervals

Long rests are need during strength training due to the large load being placed on the nervous system.

4. Muscle Size Vs Muscle Power

Even though some muscle size gains can occur during strength training, power and performance enhancement is the goal. When training for hypertrophy, the goal is to increase the size of muscle tissue.

5. Workouts

Compound exercises are utilized during strength training as there is more than one muscle group being use during the workout. When performing a compound workout there will be a substantial load to lift.

What form of workout do you find better?

There is not one single exercise which is superior to another, this all depends on the goal.

If body mass increase is preferred for an athlete or if you intend to train by lifting substantial objects, strength training would be favored. If muscle size increase is desired then hypertrophy training would be favored.

The intention would be to use both forms of workout.

Conclusion: Strength Training vs Hypertrophy

There is no doubt that strength training and hypertrophy training are equally great types of resistance training; however, they differ significantly in purpose and effect. While strength training is more concerned with gaining maximum power, hypertrophy training puts emphasis on building muscles and looks. Knowing the particular advantages of each will enable you to build your own fitness program.