Hypertrophy vs Strength

[ninjaa]

Theres a lot of discussion between the two types of training. Hypertrophy, from what I understand is done in the 8-12 rep range with sets ranging from 3-6 mostly and is a bodybuilder-style workout that induces muscle growth.

Strength training is done in the 1-5 rep range with 1-3 sets from what I've read and is largely an adaptation of your CNS to be able to handle the stress of heavier and heavier weights.

A lot of big guys on this board have written that one of the biggest misconceptions is that you must start a strength program before hypertrophy. I understand that you want to have at least some basis of strength before you begin a hypertrophy program but I'd like the opinions of some experienced people here on this topic. I'm still a novice but I've had strength gains with Rippetoe's beginner barbell training.

I'd like to switch over and add in a few exercises (dips, pull-ups, maybe a few iso?) and continue to work with the bench press, press, squat, deadlift and row but would like to start upping the rep-range and sets to induce hypertrophy and start growing. Any input is appreciated from people who know what their talking about. Thanks.

[N@tural1]

Read some threads here by "the iron addict" that will sort you out.

[warrior504th]

I asked more or less the same thing, in a more direct way last night and got some clarification...

It seems there are two types of hypertrophy, and one focuses on size gains, the other strength gains. A chart I was linked to said that the 6-8 range was a hypertrophy focused on strength, and 9-12 was focused on size gains.

By my understanding, the idea seems to be that the two are interconnected as such: increased CNS and thus strength will improve hypertrophy because your CNS will allow maximum use of muscles. Working Hypertrophy with maximized strength will allow you to put a more stressful 'enviornment' on your muscles and force them to adapt more heavily (slapping on more muscle).

However, it was recommended to me to not concern myself with cycling until I begin to plateau in gains at higher strength levels. Apparently it is more difficult and yields less results in the beginning stages of lifting than a linear system.

If I can find my post last night, I will post it.

[ThiZzNation925]

http://forum.bodybuilding.com/showth...hp?t=114413531

[warrior504th]

http://forum.bodybuilding.com/showth...hp?t=114413531

Thank you

[user654415165]

All these posts are ignoring the critical difference between sarcoplasmic and myfribular hypertrophy.

[waynelucky2]

What are your goals, size and higher rep strength, or RM strength only ???

Best you also find you muscle fiber type first.

All pro wrote;
Test don't guess. All you need to do is test your 1 rep max squat, bench press and bent over row. Test your 1 rep max for those 3 lifts. Take 2 days off. Load up 75% of your 1 rep max and go to failure.

10 = average
10+ = slow
less than 10 = fast
Simple enough?

Slow = use more total volume and or more frequency. Going to failure wont bother you as much.

Fast = less total volume and less frequency. Going to failure could be devastating.

Wayne

[waynelucky2]

All these posts are ignoring the critical difference between sarcoplasmic and myfribular hypertrophy.

Very true, thus a good program would to include both types.

Why not try for 6 weeks each, 30/15/10, 20/15/10/5, 15/10/5/20, 5/8/12/20.

Resting 3 to 5 minutes in-between sets, and adding weight to each set, except the last sequence.

Try this on a split, working two to three bodyparts at a time, but having 3 days rest per bodypart.

Wayne