HYPERTROPHY TRAINING VS STRENGTH TRAINING. Main Differences in Less Than 3 Minutes

Hypertrophy versus Strength. Muscle-building vs Strength gains. The Key Differences Between These 2 Training Modalities.

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Are you training for muscle or strength? How do you know you are doing one and not the other? In a nutshell, these are the main differences between hypertrophy and strength training.

When you train to maximize hypertrophy, the pool of exercises tends to be a bit larger. 2-4 lifts to overload each major movement patterns seems to be a great starting point. When it comes to maximizing strength, variation must be narrower. Strength is lift-specific and thus you are better off prioritizing the lifts you want to get stronger at. The goal is not so much to overload major movement patterns, but rather to focus on those movements that will have great carry over to your target lifts.

Another main difference is the nature of intensity. For muscle-building purposes intensity of effort is king. Since the key driver to hypertrophy is getting close to muscular failure in a set, a much wider rep range can be used. This also means that muscle-building is inseparable from actively trying to fatigue the muscles, although there could also be other (metabolic and cardiovascular) benefits depending on how you use training variables. For example, hypertrophy training is a more efficient training style to accumulate volume and thus produces lifters with better work capacity (They can handle more total work per session and can recover quickly from it).

Strength training is very different. Proximity to muscular failure is not the baseline on which to determine intensity, but rather the percentage of your 1 repetition max in a lift. The closer the intensity to your 1 RM, the greater the carry over to your max strength output in that lift. Thus strength training favors low rep sets. Strength training is a more appropriate way to train if the goal is to express maximal strength in a lift or lifts on a given day. Contrary to hypertrophy, training for strength does not require getting close to muscular failure. In fact, muscular fatigue is an undesirable outcome that is discouraged most times to ensure that you can perform sets at very high intensities.

Lastly, the response you get from both training modalities also differ although they are not mutually exclusive. While hypertrophy training does a better job at producing structural adaptations, a.k.a. damaging muscle tissue to then rebuild it into larger fibers, strength training on the other hand promotes neurological adaptations. Meaning that you teach your brain to get better at recruiting the existing muscle fibers to produce force in specific movements. In other words, you become more efficient in a lift.

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