Hypertrophy training is focused on increasing muscle size, while strength training is focused on increasing muscle strength. In terms of resistance training, both of these styles rely on methods of training that are different from one another. Read on to know which type of workout is right for you depending on your ultimate goal.
If you aren’t reaching the fitness goals you know you should be, then it’s possible you’re training in the wrong paradigm. This article will help you discover whether hypertrophy or strength training could help you progress towards your fitness goals faster.
In the world of resistance training, you can choose from strength or hypertrophy training. Here, we will take a look at the difference between these two types of training so you can make an informed decision on which to optimize for.
What is hypertrophy?
Hypertrophy is the increase in the size of individual muscle fiber mass without the increase in the number of striated muscle fibers. As a result of being used under increasing levels of tension, the skeletal muscle fibers become enlarged. The increase in cross-sectional area of individual muscle fibers is caused by an increase in myofibril proteins (myofilaments).
Increase in muscle size: you can see this when you look at someone who has been lifting weights for a while. Their biceps or chest looks bigger than it used to be because they have gained more muscle mass. This happens with both endurance exercise (e.g., running) and resistance training (lifting weights).
Increase in number of nuclei per striated muscle fiber: this can happen either through hyperplasia (new cells dividing) or myonuclear addition (new nuclei being added). Myonuclear addition refers to an increase in the number of nuclei within each cell, it’s often called “muscle cell expansion.”
What is strength training?
According to Penn State College of Medicine, strength training is commonly referred to as resistance training, causing your muscles to contract against an external resistance. Your body weight, weight machines, medicine balls, resistance bands, and dumbbells are all examples of external resistance. The process builds strength, muscle power, and even builds stronger bones. Strength training can improve your athletic performance and help you lose weight. It also helps build muscle mass so that you appear leaner by reducing fat from other areas of your body.
Strength training usually involves lifting weights that are challenging for you to lift at first but become easier over time as your muscles grow. This type of exercise targets every major muscle group in the body including those in the chest area (pectorals), backside (gluteus maximus), thighs, hips, calves, hamstrings – even arms!
Running can also be an excellent way to build strength through hard interval training and shorter distances. Interval training is when you alternate between periods of high-intensity activity and periods of lower-intensity activity. You can use running for strength training by doing sprints, hill runs, or setting a higher speed on treadmill machines to maximize muscle gain.
How do they differ?
The main differences between hypertrophy training and strength training are the fitness goals and the methods used to achieve them. Hypertrophy training is designed to build muscle by increasing the size and endurance of your muscles. Also known as bodybuilding, it involves lifting weights and building lean muscle mass. It is popular among bodybuilders who want to grow their muscle mass.
Strength training focuses on building muscular performance by improving your ability to lift heavy weights or perform high-intensity training intervals. The goal of strength training is to increase the amount of force that your muscles can produce. It’s also called power training because it involves lifting heavy weights fast.
Both forms of exercise are beneficial for your health, but which one should you choose? Strength training will help you get stronger and improve your performance in sports, but it won’t necessarily make your muscles grow larger. To get big muscles, you need hypertrophy training.
When should you do each?
Both types of exercise are beneficial, but there are significant differences in how the two affect your body. If you’re an athlete, strength training is more important for your athletic performance. Strength training can help increase overall muscle performance and improve bone density, which is crucial for athletes.
If you’re not an athlete but still build mass, hypertrophy is a better option for you. Hypertrophy training is more effective for burning fat and improving body composition (i.e., getting leaner). These workouts focus on increasing the size of individual muscles rather than maximizing overall strength.
What are the risks?
The risks of hypertrophy training and strength training are similar. Both types of exercise place a lot of stress on your muscles, resulting in fatigue and soreness. This can be especially true when you’re just starting out with either type of training, but it’s important to know that if you stick with it. As your body adapts to stress, the risk will decrease over time.
The biggest risk associated with hypertrophy training is overuse injury, which is when your muscles become so stressed they can’t recover properly. This can lead to muscle tears and strains that require medical attention. Overuse injuries are especially common among people who use very heavy weights or perform repetitive exercises without proper form or adequate rest between sets.
Another risk associated with strength training is tendonitis—an inflammation of the tendons that connects muscles to bone—which can cause pain in your joints and limit mobility if left untreated for too long. You’ll want to take it slow until you know how heavy you can lift and how many reps you can do before getting injured or hurting yourself. Also make sure that when you start out with these exercises, you don’t overdo it. Start small and work up from there!
To put things simply, if you’re looking to turn heads everywhere you go, hypertrophy training might be your best bet. But if you want to impress people by casually lifting cars or winning arm wrestling competitions with ease, then strength training is definitely up your alley. At the end of the day, both hypertrophy and strength training have their own unique benefits. Remember, whether you choose hypertrophy or strength training (or both), always stay hydrated…and never skip leg day. Happy lifting!