Strength training and hypertrophy training go hand in hand. The goal is to lift weights with correct technique, with progressive overload as the weeks go on. The main difference however is the degree of specificity, and the long term goal for the individual. Strength training is directed at shifting the heaviest load from point A to point B in the most effective and efficient way possible, avoiding failure as much as possible..Training for hypertrophy is similar in ways but different in others.
The goal is to still lift the heaviest weight possible with correct technique but with the focus of taking that movement “close” to failure. This allows for the most amount of muscle fibres to be recruited..Often we see strength and hypertrophy training used in a variety of sports. Two main sports are powerlifting and bodybuilding, yet both sports incorporate similar methods in training throughout the year. Their specificity is what differentiates the two. You wouldn’t have a powerlifter wanting to deadlift 300kg focus on perfecting a bicep curl right? This also goes for a bodybuilder. You wouldn’t want a bodybuilder with small biceps focusing on killing himself with deadlifts right?..The degree of specificity is very important with these two training methods, but the best athletes in the world incorporate versions of both through their yearly training schedules..Now let’s talk about rep ranges. This is something that is talked about a lot.
Research has shown that the rep range for strength training is anywhere between 1-5 reps whilst hypertrophy rep ranges are between 5-12 reps. Again, understanding what your training goal is will always determine whether your training to get strong or training to increase muscle mass. A bigger muscle will also be a stronger muscle, however a stronger muscle will not necessarily equate to a bigger muscle ..Understand your goal, program and plan accordingly, and train hard..Happy lifting guys
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