Hypertrophy and Strength Training -The Secret of Getting Stronger and Leaner!

Knowing the key differences between Hypertrophy vs Strength Training can keep you a step ahead.

Read the complete argument to know more.

We all walk into the gym with two main goals i.e… for massive muscle mass with true strength levels.

Seems so good to be true….Right?

But these are for beginners not for advanced players. There are some physiological differences between these two adoptions that can affect your goals.

Lifting for hypertrophy emphasizes getting big. It focuses on increasing your muscle growth.

On the contrary.

Strength training aims at increasing your strength levels by increasing the muscle’s ability to produce force.

Still, the major question that often brings people up isn’t answered.

Hypertrophy Training vs Strength Training: Which is the One That Greatly Benefits You?

Well, it’s too early to dive straight into a conclusion.

However, with some major differences that we have shared…your life will get much easier.

Let’s kick start with all that…

Hypertrophy vs Strength Training: What’s The Difference?

Getting big and getting stronger are two entirely different things.

Both demand a bit extra to meet your needs.

Above all, understanding the differences between these two is equally important. Have a look at it.

In need of some muscle mass, you just can’t get a better option than hypertrophy training. It involves various exercises that aim increased muscle growth.

Coming to hypertrophy training sets and reps, it’s all about lifting lower weights with higher reps.

Eventually, this leads to massive muscle growth within you.

At the other end, strength training does what its name suggests.

With heavier weights and lower reps, you help muscles to gain some impressive strength levels.

A Quick Note:

So What’s the Difference Between Hypertrophy vs Strength Training?

Here is some valuable training lesson that can further assist you.

Have a look at these to end your dilemma between Hypertrophy vs Strength Training.

Simplicity of exercise

Strength training is constructed with just a few exercises to target each muscle group. This makes them relatively simpler than hypertrophy training.

Use of Machines

Hypertrophy is all about using machines for serious gains. More than half of its exercises focus on this only.

Compound and Isolation Exercises

Exercises in hypertrophy focus on isolation which tends to build muscle mass. Whereas, strength training requires performing compound ones for unbeatable strength levels.

Variety in Training

When it comes to variety in training, a hypertrophy workout plan takes the crown. It offers frequent changes in exercises that don’t make it boring to perform at all.

Training Volume

Training volume in hypertrophy is usually high than strength workout plan. At first glance, the total sets seem somewhat similar but reps ranges are higher.

On top of that, upon comparing hypertrophy vs strength training reps…

A lower weight range added with higher reps avails you with massive muscle mass.  On the other end, heavier weights combined with lower reps make you stronger than ever.

There goes all about the basic difference between strength and hypertrophy training programs.

But we don’t end here….yet.

It is now the time to look at what all comes with these two workout regimes. Let dive straight into it.

Pros and Cons of Strength and Hypertrophy Training

These two training programs featured here are the best on what they do.

One can avail you with massive muscle mass that can make you a big guy in the gym. While the other can make you the strongest among the rest.

Still, confused in deciding…huh???

Having looked at some pros and cons will eventually spotlight the best for you.

The Benefits of Hypertrophy Training Program

Increased muscle mass added with improved muscle symmetry makes all that you need for bodybuilding.

But the best part is that…there’s a lot more.

Since hypertrophy focuses on improving your muscle mass, it offers much beyond your expectation.

Through we will not talk about all…have a look at the major ones.

#1. Reduces Chances of Any Injuries

Hypertrophy is relatively safer than all other workout regimes.

All thanks to its lower weight training, it reduces any chances of injuries and all within you. The same is also verified.

According to a study, resistance training enriches the bone with bone mineral content which helps to make them stronger than ever. Thus preventing any injuries.

#2. A Well Developed Muscle Symmetry

Well-developed shredded muscle symmetry is like a dream come true for most of us.

A hypertrophy training program can help you to make your dream come true.

It allows you to focus on all muscle groups through a variety of exercises. Eventually, this leads to improved muscle growth along with symmetry.

#3. Increased Muscle Gains

Hypertrophy training is all about gaining some big and juicy muscle mass. With lower weights and higher reps, you can be a big guy.

As you start putting strain on your muscle mass…it gets broken.

This causes your body to repair and build new muscle fibers. Going all this together results in increased muscle mass.

Certainly, all these may overwhelm you…Right?

But there is some downside of the hypertrophy training regime.

The few common ones that are often faced by all are reduced strength levels compared to strength training and higher injury chances if done overwork.

The Benefits of Strength Training

Building unbeatable strength levels is the topmost priority in a strength workout training program.

Moreover, its benefits aren’t just limited to this only.

Let’s have a quick look at what you can expect with this workout regime.

#1. Improved Strength Levels

Strength training enriches your body with the necessary training that helps you to get stronger than ever.

Moreover, it also supports a range of motion and mobility in muscles, tendons, and ligaments.

A heavier load with lower reps targets every inch of the body for unbeatable strength levels.

#2. Increased Neural Drive

The benefits of strength training aren’t just limited to strength only. Upon staring with it, it helps to develop neutron pathways.

Eventually, this leads to increased brain-body coordination.

Moreover, it can also cause some adaptive changes within the nervous system. This allows a greater net force in the intended direction of movement.

#3. Reduced Body Fats

Since strength training is an anaerobic exercise, it relies on your stored energy.

And if you don’t know, anaerobic training is the best for building some lean muscle and cutting through fats. Moreover, it also accelerates Resting Metabolic Rate (RMR).

Upon comparing hypertrophy vs strength training for fat loss, definitely strength training takes the crown.

In short, strength training is all about getting unbearable with time. It not only enhances your strength levels but also keeps you in shape. However, like hypertrophy, it also possesses some downsides.

Overuse of this training has higher chances of injuries and neural fatigue within you.

Still, you need to ask about which is a better option between Hypertrophy vs Strength Training.

Let’s get started with that…

Should You Train for Strength Levels or for Hypertrophy?

Hypertrophy and Strength training can go hand in hand. You just can’t get big without adequate strength levels.

Similarly, without muscle mass, lifting heavier loads will go beyond your lifting levels.

Be careful

After getting through that progressive training program, you can start focusing on these separately.

For the first few weeks, expect growth in both of these regardless of your choice.

At the very first beginning, start with a basic linear progressive program.

• It will allow you to gradually challenge your limits. Meaning that you have to increase your load after each passing week.

Follow it for 3 to 6 months (depends on you) to prepare your body for all that is coming. Also, be sure to take adequate rest and nutrition throughout the period.

After that, once you start seeing a stall or you’re not getting the desired results, it’s now time to take a dynamic approach.

To continue the progression, you will now have to be specific with your goals.

So Which is Best Between Hypertrophy vs Strength Training?

If you want to have a competition-ready muscular physique…go with the hypertrophy training program. It packs all that can meet your needs.

On the contrary,

If you wish to have unbeatable strength levels and your goals rely on a powerlifter, go for strength training. And don’t forget to push harder every week for maximum benefits.

Still, we haven’t talked about the exercises that are coming in your way…Right?

Let’s dive straight into it…

Exercise that Comes Under these Workout Programs

Whether you have decided to go for strength or hypertrophy, knowing about exercises can make a huge difference.

It ensures that your self-esteem and motivation are always high.

Henceforth, Let’s Get Started With Hypertrophy

Hypertrophy aims at progressive overloading training. It is a necessity for maximum size and muscle fiber recruitment.

It involves the utilization of free weights and body weights to ensure maximum growth.

Some of the best hypertrophy exercises include:

1. Lat Pulldown: Strengthens your latissimus dorsi muscle
2. Deadlifts: Keeps your lower body and core in shape
3. Squats: Trains quadriceps, calves, and hamstrings
4. Front to Lateral Raise: Targets your upper body for gains
5. Bench Dips: Tone your biceps, triceps, shoulders, and chest

For beginners, use moderate loading i.e… achieve 65%  to 80% of your one-rep maximum, 6-12 reps per set, and 1-3 sets per exercise.

And for advanced players out there, achieve at least 3 sets of each exercise, 6-12 reps per set, with 67% to 86% one-rep maximum.

Moreover, ensure taking a rest for at least 30 seconds to 1.5 minutes.

Now Coming to Strength Training

Strength training focuses more on compound lifts.

All thanks to the benefits of compound exercises for increasing overall strength levels.

Some of the best strength-building exercises are:

• Lunges: Build up your strength combined with muscle gains
• Push-Ups: Strengthens your upper body
• Squats: Targets your leg
• Triceps Extensions: Helps to increase the arm strength
• Various Resistance Training: Targets your overall body

Here’s progressive overloading for strength levels.

For beginners, achieve between 70% to 80% of one-rep maximum, with at least 6 reps per 1-3+ sets.

Similarly, for advanced players, experts recommend achieving 85% of the one-rep maximum with 3 sets of each exercise. Consider 6 reps for each set.

The resting period will be a maximum of 2 to 5 minutes between the sets.

NOTE:

For advanced players and beginners, combine lower reps with heavier weight for unbeatable strength levels. And lower weights with more reps for massive muscle gains.

There you have it all about the exercises that come in Hypertrophy vs Strength Training.

Can You Combine Both Together for Maximum Results?

Absolutely, Yes.

Mixing strength and hypertrophy can be the most effective approach if you’re a regular gym-goer.

Over the years, it has been the most suited approach for a vast amount of fitness freaks. Not only does it ensure muscle growth but also avails you of true strength levels.

Often referred to as “Power Buildings”, it trains your strength levels on certain days. And the remaining focus on getting big.

One of the best-recommended approaches for “Power Building” is the VIA PHUL Workout Program.

Using this workout program you can target your overall body for both muscle mass and strength.

Have a look at what the PHUL training program looks like:

• Monday: Targets Your Upper Body For Muscle Gains
• Tuesday: Lower Body For Muscle Gains
• Wednesday: Rest
• Thursday: Rest
• Friday: Targets Your Upper Body For Strength
• Saturday:  Lower Body For Strength
• Sunday: Rest

Power Building is really important if you want to get the most in a limited time.

Starting with these two different workout adaptations can benefit each other.

A bigger muscle group comes with an increased strength level. This increased muscle strength will help you to increase the volume in return.

Certainly, these pieces of information on how to build strength and muscle at the same time help.

Some Guidelines that Should be Followed Before Starting

Hypertrophy and strength training, both exercises offer tons of health benefits.

However, with some tips that are even recommended by experts, you can take your fitness to whole new levels.

Have a look at those to ensure an injury-free regime.

Some Important Tips for Hypertrophy for Maximum Gains

Hypertrophy is the best when it comes to muscle gains. But that’s all when you correctly go with it.

Some tips on hypertrophy training that you must follow are:

• Add a blend of compound and isolation exercises that targets your overall body
• Don’t forget to warm you up with some cardio
• Take rest between the sets as recommended i.e…30 seconds to 1.5 minutes
• Finish your workout with lightweights to ensure a good blood flow
• Take adequate proteins and other essential nutrients

And last but not least, use techniques like drop sets or supersets to avoid any plateaus.

Let’s now jump to some guidelines for strength training.

Tips for Strength Training for True Strength Levels

Strength training can benefit your overall strength levels if done correctly. Obviously.

Here are some tips that you can follow for maximum benefits.

• Warm yourself up and then start with some heavy compound lifts
• Keep pushing yourself but be sure not to overdo these
• Take rest for at least 2 minutes before each heavy lifts
• Plan your workout session for a minimum of 45 minutes
• Keep your body fuelled with a healthy and balanced diet

Ensuring these tips can help you to make the most out of your workout.

Now, before concluding, let’s give you a quick summary of the difference between Hypertrophy vs Strength Training.

Here we go…

A Quick Summary for Hypertrophy and Strength Training

Hypertrophy and strength training can take you to a whole new fitness level.

Moreover, you can also combine them both for maximum benefits on your muscle mass and strength levels.

Here’s a brief look at what all comes with these two workout regimes.

There’s all in this Hypertrophy vs Strength Training blog that you need to know before starting.

Let’s leave you with some FAQs that can answer some of the most asked queries.

Take a look…

FAQ’s – Strength vs Hypertrophy Training

People are often in a dilemma when it comes to some common queries about these two workout adaptations.

Thanks to hundreds of misleading articles, many end up creating a mess.

Let’s answer some common FAQs that can help you.

#1. Are Strength Training and Hypertrophy Same?

If you’re just starting with these two workouts, it may seem as same.

However, with time you can notice some benefits regarding the workout of your choice.

Strength training will help you to increase your overall body’s strength and performance. On the other side, hypertrophy will aid in maximum muscle growth.

#2. Do You Need to Lift Heavy for Muscle Gains?

Let’s spell it loud and clear…you don’t need heavy weights for the sake of muscle gains. Having heavier weights and lower reps builds strength.

For muscle gains, focus on light to medium weight with high reps.

#3. What Burns More Fats Strength or Hypertrophy?

Hypertrophy and strength training focuses on building muscle mass and strength levels.

Between hypertrophy vs strength training, strength training can be the one that can cut through fats.

Or you can try cardio for maximum weight loss benefits.

#4. Should Your Train For Hypertrophy or Strength at First?

Strength or hypertrophy? Well, it all depends on your fitness levels.

If you’re a beginner, go with hypertrophy to gains some muscle mass along with the strength to lift heavier.

On the other side, if you’re at intermediate or at pro levels, go with the one that meets your overall goals.

Conclusion

To decide between these two…first and foremost, be clear about your main goals. Since hypertrophy and strength training are entirely different for advanced players.

Hypertrophy emphasizes serious muscle gains; strength training is all about getting stronger with time.

However, you will also need to switch between the two to break through plateaus.

Additionally, be sure to fuel your body with a healthy and balanced diet.

On that note, let’s wrap this hypertrophy vs strength training all up. Keep visiting us for more on diet, supplements, and exercises for gains and strength.