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.
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Thread: Hypertrophy vs Strength
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02-24-2009, 02:36 PM #1
Hypertrophy vs Strength
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02-24-2009, 02:54 PM #2
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02-24-2009, 03:10 PM #3
- Join Date: Jan 2009
- Location: Bakersfield, California, United States
- Age: 36
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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.
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02-24-2009, 03:11 PM #4
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02-24-2009, 03:12 PM #5
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02-24-2009, 03:13 PM #6
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02-24-2009, 04:26 PM #7
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
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02-24-2009, 04:32 PM #8
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
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