Hypertrophy vs Strength Training
8:33 AM
Much debated, here's a breakdown and the differences of the two styles of programming in a easy to review list & info-graphic (I've always wanted to do an info-graphic, so here you go!).
I've saved most of the science and research based information for our article on Granite Nutrition (for our app, so check it our if you'd like!
To keep it simple, I'll review a few main points that differentiate the two styles. When you look at a new program, note the sets & reps, and how the long the program is going for; is this a 4 week program that is one-and-done or is it repeatable? Or are you looking at 12 weeks or more of workouts?
And that most asked questions is: Which is "better"?
When lifting for hypertrophy, some strength development will occur. Additionally, the counter is true as well, lifting for strength will result in some "mass development".
General Rules
- 1-5 reps primarily develop strength, with more impact on muscle size and none on endurance.
- 6-12 reps develop a balance of strength, muscle size and endurance.
- Many strength-based programs follow some form of 5 rep variants. While hypertrophy routines seem to fall in approximately 12 rep range.
Data shows that multiple working sets generated significantly greater increases in strength than single sets and where the workout programs were of longer duration. So basically, a 4 week program that schedules multiple sets (such as 5 sets of 5 reps), for each exercise will generate better results in strength gains than an 8 or 12 week program with single set or low volume workouts (such as 1 set of 10 reps).
Hypertrophy workouts may be superior for gaining muscular size because the slightly lower load allows for a higher volume.
The debate is controversial with die-hard gym-goers, but it really comes down to your goals.
Personally, I found that when I focused on a hypertrophy program over an extended period of time, I lost strength. But I didn't realize that until I switched to a strength-based program and was far from my previously-typical load for movements such as squat/deadlift/press etc. Currently, my main programming is strength-based, with hypertrophy-based accessory work.
I'd love to answer any questions you may have. You can always email me at barbellinthekitchen@gmail.com or leave a comment below!
Personally, I found that when I focused on a hypertrophy program over an extended period of time, I lost strength. But I didn't realize that until I switched to a strength-based program and was far from my previously-typical load for movements such as squat/deadlift/press etc. Currently, my main programming is strength-based, with hypertrophy-based accessory work.
I'd love to answer any questions you may have. You can always email me at barbellinthekitchen@gmail.com or leave a comment below!
Sources:
https://www.ncbi.nlm.nih.gov/pubmed/21694556
https://www.ncbi.nlm.nih.gov/pubmed/18841079
https://www.ncbi.nlm.nih.gov/pubmed/14971985
http://onlinelibrary.wiley.com/doi/10.1002/mus.21875/abstract?deniedAccessCustomisedMessage=&userIsAuthenticated=false
http://www.tandfonline.com/doi/abs/10.1080/17461391.2013.776640
https://www.strengthandconditioningresearch.com/2013/06/25/strength-power-hypertrophy/
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