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Hypertrophy Training vs. Strength Training: Pros and Cons

About weight training

Weight training is an exercise regimen that involves moving items that offer resistance, such as:

  • free weights (barbells, dumbbells, kettlebells)
  • weight machines (pulleys and stacks)
  • your body weight (pushups, chinups)

These items are moved in a combination of:

  • specific exercises
  • the number of times exercise is done (reps)
  • the number of cycles of reps completed (sets)

For example, if you did 12 consecutive dumbbell lunges, rested, and then did 12 more, you did 2 sets of 12 reps of dumbbell lunges.

The combination of equipment, exercise, reps, and sets is put together into a workout routine to address the goals of the person working out.

Starting out: strength and size

When you start out with weight training, you’re building muscle strength and size at the same time.

If you decide to take your weight training up to the next level, you have to choose between two types of training. One type focuses on hypertrophy, and one type focuses on increasing strength.

Hypertrophy training vs. strength training

The exercises and equipment used for strength training and hypertrophy training are pretty much the same. The primary differences between the two are:

  • Training volume. This is the number of sets and reps you do in an exercise.
  • Training intensity. This refers to the weight you lift.
  • Rest between sets. This is the amount of rest time you give your body to recover from the physical stress of the exercise.

Hypertrophy training: more sets and reps

For hypertrophy, you increase the training volume (more sets and reps) while slightly decreasing the intensity. Typically, the rest period between sets for hypertrophy is 1 to 3 minutes.

Strength training: fewer reps with greater intensity

For muscular strength, you reduce the number of reps in a set (exercise volume) while increasing the intensity (adding heavier weights). Typically, the rest period between sets for strength is 3 to 5 minutes.

Benefits of strength training

According to the Mayo Clinic, strength training may help you:

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  1. UnknownFebruary 14, 2022 at 7:38 AM

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